21 Anti-Aging Foods for Women: Look & Feel Your Best in 2022
Wrinkles, age spots, decreased skin elasticity, hair loss, increased risk for cancer and other diseases, and vision loss are all some of the annoyances commonly associated with aging.
It’s vital to view anti-aging as something you work on from the inside out. Free radical activity, which can impact heart health and cause certain types of diseases and cancers, is the biggest contributor to early aging—yes, even on the outside, too! (1)
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So if you want to live a long, healthy life it’s important to be intentional about living a healthy lifestyle. This includes staying active, getting plenty of exercise, taking your vitamins, and filling your diet with anti-aging superfoods like the 21 anti-aging foods for women we will discuss today!
Contents:
Beyond Anti-Aging Foods for Women: The Formula to Keep Your Hair Lush and Strong
#1 - Tomato
Several studies have shown tomatoes to have a great many health benefits that promote anti-aging on the inside, such as anti-cancer, anti-inflammatory, antioxidative, and antibiotic properties. They’ve also been shown to boost the immune system and improve cardiovascular functioning. (2)(3)
If you’re looking for benefits that show more on the outside, rest assured that the antioxidant properties and high Vitamin C content make it valuable in improving the appearance of skin and even protecting against sunburn. (4)(5)
#2 - Olive Oil
Studies have proven that in the Mediterranean, where olive oil is consumed in much higher quantities, people tend to live longer and be at lower risk for cardiovascular disease, certain types of cancer, Parkinson’s disease, and type 2 diabetes. Those that ingested more than half a tablespoon of olive oil regularly lowered their risk of dying early by 19%! (6)(7)
Did you know olive oil is found in many skincare and beauty products?
Due to its high amounts of vitamin E, antioxidants, and anti-inflammatory properties, olive oil is one of the best anti-aging foods for women. It can promote anti-aging when used on the skin as a moisturiser, as part of an exfoliating scrub, or protect against sunburn or other skin injuries. (8)(9)
#3 - Nuts
Nuts, in general, have many great health benefits. But, when it comes to anti-aging, almonds, and walnuts are going to provide you with more of the benefits you seek!
Almonds are high in Vitamin E, fatty acids, and antioxidants and have been proven to reduce the appearance of wrinkles. Vitamin E gets produced less as you age, making it even more important for you to increase your consumption of it as you get older. Vitamin E helps keep your skin moisturised and can protect against sun damage. (10)(11)
Walnuts are a good source of omega 3s and antioxidants, meaning they are heart-healthy and provide anti-inflammatory benefits to promote anti-aging on the inside. (12)(13)
#4 - Berries
Certain types of berries, especially strawberries and blueberries, are beneficial in protecting against certain signs of aging such as cognitive decline. (14)(15)
Berries are some of the most complete anti-aging foods for women, since they contain high amounts of antioxidants. This makes them effective in lowering the risks of developing cancer and cardiovascular disease as well as reducing inflammation. One main job of antioxidants is to protect against free radicals in the skin, making a diet high in antioxidants valuable for preserving skin quality throughout the aging process. (16)(17)
Berries are also high in vitamin C, a common ingredient found in many anti-aging skincare products!
#5 - Green Tea
Before it was used in facial masks and toners, green tea has been one of the most popular anti-aging foods for women in Asia for centuries due to its numerous health benefits ranging from improving heart health to boosting brain function. (18)
Studies have shown it to be effective when used topically or taken internally in helping your body heal from sun damage and ultimately protect against non-melanoma skin cancer—a more common problem that pops up as you age. Additionally, the main polyphenol found in green tea, called EGCG, helps promote the youthful appearance of skin by eliminating free radicals and regenerating dying cells. (19)(20)
Some studies have even shown green tea to be effective in treating hair loss, another common issue associated with aging. (21)
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#6 - Plain Yogurt
While most renowned for its digestive benefits, yogurt packs a punch when it comes to anti-aging foods for women, too!
It has high amounts of calcium, which is vital for keeping your bones and teeth strong as you age. And it also promotes heart health by lowering cholesterol and aiding in weight management. (22)(23)
#7 - Avocado
Avocados are a food ingredient that seems to have exploded with popularity as of late within the beauty industry.
Their anti-inflammatory properties and the fact that they help offer protection against UV rays make them a valuable asset when it comes to reducing the effects of aging on the outside. Some studies even show avocados to be effective in sustaining skin elasticity and preventing wrinkles. (24)
When it comes to anti-aging on the inside, studies have shown the benefits of avocado consumption to extend to cardiovascular, brain, eye, and bone health and even weight management. (24)(25)(26)
#8 - Fish
Fatty fish, such as salmon and sardines, are a great source of omega-3 fatty acids, protein, vitamin E, and antioxidants. (27)
These anti-aging foods for women work wonders when it comes to reducing inflammation, lowering the risk of developing cardiovascular disease, and helping to prevent non-melanoma skin cancer. (28)(29)
Omega-3 fatty acids found in these types of fish are also vital for proper brain functioning and eye health, which becomes even more important as you age. (30)
#9 - Broccoli
Research shows that broccoli helps boost heart health by preventing calcification of blood vessels and eating this healthy green veggie can even add years to your life! (31)(32)
Broccoli has been proven to have valuable anticancer properties and reduce the risks of developing cataracts and/or macular degeneration. (33)(34)
#10 - Spinach
Spinach is rich in nutrients and antioxidants, helping promote healthy skin and slow down the aging process. There’s also compelling scientific evidence to suggest spinach could be valuable in preventing and fighting cancer and regulating blood pressure. (35)(36)(37)
Similar to broccoli, spinach is also great for eye health, helping to protect against age-related eye disorders such as macular degeneration and cataracts. (38)
#11 - Sweet Potato
This starchy, root vegetable is nutrient-dense and full of antioxidants. Its antioxidant content is what makes this veggie one of the best anti-aging foods for women since antioxidants work to reduce the damage caused by free radicals, which can often lead to cancer and other diseases. (39)(40)
Sweet potatoes are also high in vitamin A, which can help boost the immune system. (41)
#12 - Beans
Beans are high in protein and low in fat, making them a great heart-healthy food to help prevent heart disease. They are also high in antioxidants, protecting the body from the effects of free radicals which can lead to early aging and chronic disease. (42)(43)
Other health benefits associated with beans include anti-inflammatory and anti-cancer properties to help promote anti-aging on the inside. (44)
#13 - Red Wine
A polyphenol found in red wine, called resveratrol, has an antioxidant effect, protecting the body from chronic diseases, such as cancer and CVDs and, as a result, ultimately helps prevent early aging. (45)(46)
Certain studies have even described resveratrol as ‘an anti-aging compound’ due to its benefits on the cardiovascular system and its proven ability to increase life span. Researchers have found red wine to be beneficial in preventing post-stroke brain damage and lowering the risk of mental decline and dementia. (47)(48)(49)
#14 - Dark Chocolate
Flavanols are a type of antioxidant found in dark chocolate. This nutrient is known for boosting heart health by improving blood flow, balancing cholesterol levels, and lowering blood pressure. One study also shows that flavanols in dark chocolate work wonders when it comes to protecting skin from UV damage. (50)(51)
Additionally, this yummy anti-aging food for women has been proven to have powerful anti-inflammatory effects and a positive impact on brain health. (52)(53)
#15 - Flaxseeds
This seed is very high in omega 3 fatty acids and has antioxidative and anti-inflammatory properties that make it an asset for improving heart health and protecting against the free radical activity. (54)
Flaxseed has also been found to protect against certain types of cancer, such as breast cancer in women, and improve symptoms of arthritis. (55)(56)(57)
#16 - Carrots
Carrots are a great source of beta-carotene and help prevent anti-aging throughout the entire body by protecting it from free radical activity. Studies also show that carrots are some of the most complete anti-aging foods for women, since they promote healthy-looking skin by keeping it moisturised, protecting it from UV damage, and even preventing wrinkles and dark spots. (58)
At some point in your life, you’ve probably also heard people talk of the benefits of carrots when it comes to eye health. The antioxidant properties found in carrots help prevent macular degeneration, an eye disorder commonly associated with aging. (59)
Additionally, carrots help protect against cardiovascular disease by lowering cholesterol. (60)
#17 - Pomegranates
When applied topically to the skin, pomegranates have been proven to reduce wrinkles, age spots, and inflammation, help produce collagen and even protect against bacteria. (61)
The properties for improving skin health and protecting against harmful UV rays come from the antioxidants and high vitamin C content of pomegranates. (62)
Another important anti-aging benefit of pomegranates is their anti-cancer properties, specifically against breast, cervical, and lung cancers. (63)
#18 - Watercress
The CDC in the United States has ranked watercress as the #1 powerhouse fruit/vegetable based on nutrient density and has been proven to have powerful anti-cancer properties due to its high antioxidant content. (64)(65)
The high amounts of antioxidants found in watercress help promote heart health by lowering your overall risk of heart disease, reducing the risk of heart attack and stroke, and lowering cholesterol. (66)(67)
Watercress is also high in vitamin K, which can help boost bone health and prevent the development of bone diseases like osteoporosis. (68)(69)
#19 - Kale
Kale has taken pop culture by storm in recent years, becoming one of the most popular anti-aging foods for women. As a healthy addition to smoothies and salads or even in chip form, kale has been revered for its high antioxidant content, which helps to fight against free radicals and prevent early aging.
A flavonoid found in kale, called Kaempferol, can help protect against cardiovascular disease and certain types of cancer. (70)
Kale is high in vitamins C and K. Vitamin C is often the main ingredient found in many anti-aging skincare products and vitamin K works to keep your bones healthy as you age. (71)
#20 - Bell Peppers
Another food high in antioxidants is bell peppers. Antioxidants work to protect against cellular damage that can cause chronic disease and cancer. (72)
Bell peppers help boost collagen production thanks to them having high amounts of vitamin C. Studies have also proven them to be effective in protecting the skin from UV damage and reducing inflammation. (73)(74)
Two carotenoids found in bell peppers, called lutein and zeaxanthin, help prevent age-related eye disorders such as macular degeneration. (75)
#21 - Papaya
Papaya is known for its anti-inflammatory properties and its high amounts of antioxidants. (76)
These antioxidants help promote healthy skin and eliminate free radicals that cause early signs of aging. Papaya has also been shown to help improve skin elasticity, boost collagen production, and promote hair growth. (77)
In terms of internal anti-aging properties, studies have shown papaya to help prevent and treat cancer and improve heart health. (78)
Beyond Anti-Aging Foods for Women: The Formula to Keep Your Hair Lush and Strong
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