8 Anti-Aging Foods That Will Help Your Skin Glow With Health (No Spa Required!)

I believe everyone wants to be radiantly healthy. Our skin reflects our health and is the first impression people have of us when we meet, so it’s no surprise that many of us want to have the best skin possible. That's why I've researched natural anti-aging options to make my skin look younger, including what foods are good for skin health.

I consider food to be my medicine. Since it becomes our cells, tissue, and blood, it is only logical to try to eat the best foods for our skin and our overall health and well-being. That's why I try to eat foods that are good for my skin.

Good nutrition is the fundamental key to protecting the cells of our skin on a cellular level. Our bodies are amazing and can do miraculous things if given the opportunity. Making the decision to eat healthier can be the way to rejuvenate the skin and your overall health — which can help you look younger in the process.

I want to age gracefully and have my skin look as youthful as possible, and so I’ve researched this topic. I believe it’s a combination of things that help us look and feel our best, including our skin. Getting enough sleep, exercise, reducing stress, staying hydrated, consuming a whole, fresh, anti-oxidant rich diet, and using non-toxic body care lotions and soaps, all play a part in our skin's health and appearance.

But when it comes to nutrition and your skin, some healthy eating choices really stand out due to the multitude of benefits they can provide — making them the best anti-aging foods for your skin.

Here are 8 of my top choices for anti-aging foods that are good for your skin:

1. Omega-3s

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Foods containing omega-3 fatty acids can help with more youthful looking skin because they contain crucial nutrients needed to help repair damaged skin cells. They also contain anti-inflammatory properties that may lead to smoother, younger-looking skin and a reduction of inflammatory skin conditions, like acne or psoriasis.

Some of the top sources for omega-3 are cold-pressed, organic hemp or flax seed oil, hemp seeds, flax seeds, chia seeds, walnuts, and certain fish like sardines, salmon, mackerel, tuna, anchovies, and black cod.

2. Vitamin-rich foods

Foods rich in Vitamin A, C and E will provide the antioxidants that can help protect the cells from free radicals that can damage skin and cause wrinkles.

Organic, fresh, and unprocessed food will provide the most nutrition. Always consume fruits in their whole form with the fiber, never drink pure or processed fruit juice. (Fruit juice goes straight into the bloodstream too quickly, and it’s much better to have the fiber of the whole fruit to slow down the sugar.)

Vitamin A-rich foods are apricots, Goji berries, Acai berries, butternut squash, carrots, cantaloupe, leafy greens (especially kale, Swiss Chard, romaine, as well as sprouts and wheatgrass), mangos, pumpkin, sweet potato, spinach, and tomatoes.

Vitamin C-rich foods are apricots, Goji berries, blueberries, strawberries, bilberries, cranberries, raspberries, grapes, oranges, grapefruits, papayas, strawberries, kiwis, (red, yellow and orange) bell peppers, cantaloupes, tomatoes, broccoli, mangoes, Brussel sprouts, cauliflower, leafy greens (including kale), sprouts, and wheat grass.

Vitamin E-rich foods are avocado, sprouted nuts (ex. almond, Brazil, pine, hazelnuts), sprouted seeds (like sunflower seeds), olives, raw red sweet pepper, turnip greens, spinach, asparagus, mango, kiwi, wheat germ, and wheat grass. (Sprouted seeds and nuts make them easier to digest and more nutrient dense. I explain more about this in my nutrition/cookbooks).

3. Wheatgrass

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Wheatgrass has many benefits taken internally or used topically. Wheatgrass is the young grass shoot of the common wheat plant, which is frequently taken as a juice. It can be consumed in a capsule or tablet form as well. You may want to ease into taking wheatgrass because it is such a powerful food.

Wheatgrass juice is a great detoxifier and, if it’s consumed too much too quickly or with a meal, it may make you feel nauseous or give you a headache. So, start off slow and add a little more to your diet as you can.

I recommend starting with one ounce a day and slowly adding a bit more to the diet as you get used to it. Take wheatgrass on an empty stomach or in addition to fresh fruits and vegetables. I take mine first thing in the morning with a dash of Ceylon cinnamon and pinch of Bolivian sea salt. I think it makes it taste better and also adds some health benefits.

You can also use wheatgrass in your non-chlorinated bath water, or put on your skin topically as a wash in its pure form. It’s been shown to help detoxify the cells, oxygenate the blood, and have antiviral effects. In addition to this, wheatgrass has been found to help lower the risk of various cancers.

Wheat grass juice is an excellent source of concentrated chlorophyll (rich in antioxidants), vitamins A, C, and E, and contains about 98 of 102 of the earth elements found in soil (which include phosphorus, calcium, magnesium, selenium, iron, and potassium), electrolytes, 19 amino acids and powerful enzymes.

Wheatgrass juice is a powerhouse of nutrition!

4. Tomatoes

Not only are tomatoes high in vitamin A, but they are also high in lycopene, which can act as natural sun protection and help prevent sun damage to the skin. In a study, “Volunteers who consumed five tablespoons of high-in-lycopene tomato paste daily for three months had nearly 25 percent more protection against sunburn. Even better, skin had more collagen, which prevents sagging. German scientists report that higher skin levels of this antioxidant correlate to fewer fine lines and furrows.”

5. Walnuts

Walnuts are high in omega-3 fatty acids, protein, as well as alpha-linolenic acid. The alpha-linolenic acid helps keep the skin moist and supple. Walnuts also have been found to help with sleep. Getting enough sleep is great for healthy skin. Our body rests and heals when it is truly resting at night in a deep sleep. Researchers at the University of Texas Health Science Center discovered that walnuts contain melatonin, a hormone that regulates sleep.

6. Cacao

Yes, you can eat dark chocolate for your skin’s health! Cacao is one of the highest antioxidant and flavonoid-containing foods. It is wonderful at improving circulation. a great source of flavonols — a group of plant metabolites that have excellent antioxidant effects. These flavonols can fight against skin damage. Flavonoids also fight free radicals (molecules that have lost an electron and attack DNA, enzymes and proteins or cell membranes) in the bloodstream.

Women who drank 1/2 cup of dark cacao cocoa every day for twelve weeks in a study had significantly softer, smoother, and better-hydrated skin. The British study had the volunteers consume an 8-ounce cup of cocoa and found that they had improved blood flow to the brain for 2 hours. Besides better functioning on complex tasks, participants showed more brain activity in MRI scans — an indication of enhanced brain function that may reduce the risk of dementia.

7. Avocado

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The avocado is a super powerhouse food! This fruit is packed with nutritional benefits and has a delicious creamy rich flavor. What could be better? Avocados contain monounsaturated fat, which is a “good fat.” According to the Harvard School of Public Health, “Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.”

The healthy fat, like the fat in avocados, is essential for every cell in our body. It can support our brain, boost our immune system, increase our nutrient absorption and best of all, it can create a glowing complexion.

8. Coconut

Coconut (meat, water, and oil) can be used in many ways as food, lotion, and beverage. Talk about a health food! Coconut oil is one of my favorites.

Coconut oil contains a high amount of saturated fats, but these are very different from saturated fats from creature meats. The saturated fat of coconut oil contains medium chain triglycerides, These medium chain fatty acids are absorbed differently by the body. These fatty acids go straight to the liver from the digestive tract and are then turned into ketone bodies. These ketones have a therapeutic effect on the brain, by allowing the brain to absorb glucose from the bloodstream. Coconut oil has been studied for its positive effect on brain disorders like epilepsy and Alzheimer’s.

Coconut water also has Cytokinins, kinetin, and trans-zeatin, which have antithrombotic, anti-carcinogenic and anti-aging effects on the body. Coconut water is delicious and can be a good alternative to drinking regular water.

I cook with coconut oil, add it to my recipes and use it as a body lotion. Topically, coconut oil is great for contributing to having radiant skin. Coconut oil also is able to penetrate your skin on a deeper level than your average skin product. If you have a problem with dry skin, using coconut oil as your body lotion, is an effective remedy. Coconut oil is very stable and will be either hard or more liquid depending on the temperature. If it’s hard, simply rub the coconut oil in hands to warm it up, then just smooth over your body and any dry, rough areas.

8 Anti-Aging Foods That Will Help Your Skin Glow With Health (No Spa Required!)

And they're delicious.

1. Omega-3s

2. Vitamin-rich foods

3. Wheatgrass

4. Tomatoes

5. Walnuts

6. Cacao

7. Avocado

8. Coconut

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