From avocados to berries, spinach and more, these anti-ageing foods will nourish your skin from within

Health benefits of pomegranates: Bursting with antioxidants like vitamin C and punicalagins, pomegranates safeguard against UV damage, foster collagen production, and enhance skin elasticity (Image: Canva)

If you want your skin to look young and healthy, what you eat is important. Skincare products can help, but true skin health starts from within your body. When you eat foods that are full of good stuff like vitamins and minerals, it helps your skin to renew itself and fight off signs of ageing.

Let's look at anti-ageing foods, outlining their advantages and how they contribute to maintaining youthful skin.

The potential of anti-ageing foods:

Opting for a diet abundant in antioxidants, vitamins, minerals, and healthy fats can influence the appearance and vitality of your skin. These essential nutrients collaborate to counteract oxidative stress, inflammation, and the breakdown of collagen, all of which are pivotal in premature ageing.

Fruits and berries

Avocado: Rich in phytochemicals and vital nutrients, the rich prebiotic fibres and protein in avocados not only support overall health but also bolster cardiovascular health and combat inflammation, says dermatologist Ayushi Mehta from Skincare essentials.

Berries: These colourful fruits are teeming with antioxidants, notably anthocyanins, which combat inflammation and oxidative stress. They are instrumental in preventing age-related cognitive decline and maintaining cardiovascular health, says Mehta.

Pomegranates: Bursting with antioxidants like vitamin C and punicalagins, pomegranates safeguard against UV damage, foster collagen production, and enhance skin elasticity.

Vegetables and greens

Cruciferous vegetables: Broccoli, kale, cauliflower, and cabbage boast indole-3-carbinol, vitamins, and phytonutrients that mitigate inflammation, shield against skin cancer, and support detoxification pathways.

Spinach: This hydrating leafy green is a treasure trove of vitamins K, C, E, and A, fostering collagen production, cellular regeneration, and inflammation reduction.

Orange-coloured vegetables: Carrots and pumpkins, rich in beta-carotene, fortify the skin's ability to withstand UV damage and stimulate rejuvenation.

Tomatoes: Lycopene in tomatoes serves as a potent antioxidant, diminishing wrinkles and safeguarding against chronic conditions like cardiovascular disease.

Nuts and seeds

Nuts: Almonds, walnuts, and pistachios offer vitamin E, healthy fats, and antioxidants, bolstering skin moisture retention, UV protection, and overall skin health.

Flaxseeds: Abundant in omega-3 fatty acids and lignans, flax seeds enhance skin hydration, reduce inflammation, and maintain hormonal balance.

Herbal teas and beverages

Green tea: Loaded with polyphenols like EGCG, green tea combats oxidative stress, inflammation, and supports cellular health, fostering youthful skin.

Red wine: Resveratrol in red wine activates anti-aging proteins and shields against UV damage, aiding in skin rejuvenation when consumed in moderation.