This is a 2017 list of the ten potent anti-aging foods and nutrients that I personally use to keep myself looking and feeling younger.
To qualify for the list, the anti-aging foods had to have one of two properties to slow the aging process. They needed to be rich in an antioxidant that stops free radicals from damaging our cells or have a nutrient that contributes to eliminating some of the signs of aging, especially skin aging.
10 Potent Anti-Aging Foods for 2017
It is a bioflavanoid that has antioxidant properties and it also stimulates the genes that are responsible for collagen production. A recent study showed that Rutin increased dermal density by 20.16%, skin elasticity by 40.5%, decreased crow feet wrinkles length by 27% and decreased under eye wrinkles by 49%. These amazing results are undeniable and make a strong case for the inclusion of foods rich in Rutin in your diet.
Foods with Highest Concentration Rutin
Capers 332.29 mg/100g
Buckwheat whole grain flour 36.14 mg/100g
Black raspberry 19 mg/100g
Black olives 45.36 mg/100g
Asparagus 23.19 mg/100g
2. Vitamin A
Vitamin A is an important vitamin for its anti-aging effects on your skin. It slows the breakdown of collagen in your skin, keeping it firm and elastic. This prevents and slows down the formation of fine wrinkles. It also plays a major role in maintaining good eye sight which is a common early sign of aging.
Foods with the Highest Concentration of Vitamin A
Carrots 16706iu/100g (334%DV)
Sweet Potato 14187iu/100g (284%DV)
Kale 9990iu/100g (200%DV)
Spinach 9377iu/100g (188%DV)
Pumpkin 8513iu/100g (170%DV)
When it comes to great looking hair skin and nails, silica is the essential ingredient. The basic structure of collagen involves multiple layers of incorporated silica. Any deficiency can lead to the production of poor quality collagen and in result, poor quality hair skin and nails. In addition, adequate levels of silica can promote the production of collagen. High levels of silica can be found in most cereals.
Foods with Highest Concentration of Silica
Oatbran 23.36 mg/100g
Dried date 16.61 mg/100g
Wheat bran 10.98 mg/100g
Sultanas 8.91 mg/100g
Green beans 8.73 mg/100g
Curcumin has so many beneficial health effects. It has antioxidant, anti-inflammatory and anti-cancer properties. However curcumin has been shown to significantly improve brain function especially as we age. Curcumin has been proved to be able to cross the blood brain barrier and boost the factor known as BDNF (brain derived neurotrophic factor) which stimulates the formation of new connections between neurons and even the production of new neurons. Curcumin is found in turmeric, an Indian spice that is known for its yellow colour. Therapeutic doses of curcumin are best achieved with a supplement if you want to slow down the aging of your brain.
Lycopene is a powerful nutrient that has a distinct ability to neutralise free radicals, especially those caused by sun exposure. Lycopene can be found in most red fruit and vegetables and it has been shown that older adults have lower levels of lycopene than younger adults. Lycopene has also been shown to suppress the activation of the mtor/ampk cascade, which is a major metabolic pathway linked to aging. The ability to neutralise free radicals from sun exposure makes lycopene a strong skin anti-aging candidate.
Foods with Highest Concentration of Lycopene
Sundried Tomatoes 45902ug/100g
Tomatoes (cooked) 3041ug/100g
This is another anti-oxidant that is an excellent free radical scavenger. Nasunin is known to have excellent antioxidant properties on cell membranes and lipid structures making it quite effective at preventing the build-up of plague in blood vessels and the protection of lipid rich brain cells from damage caused by free radicals. Its potent activity on protecting brain cells has placed firmly on the brain food list. Nasunin is found in vegetables with a purple to reddish colour.
Foods with Highest Concentration of Nasunin
Eggplant, Purple radish, Red cabbage, and Red turnip
7. Vitamin C
Vitamin C plays two anti-aging roles. Firstly, it is a powerful anti-oxidant and then it is a major player in stimulating the production of collagen. Collagen is a building block for most tissues and is critical in maintaining skin firmness and youthfulness. Collagen production drops significantly as we age and this contributes to wrinkle formation. Maintaining good vitamin C levels through nutrition can mitigate the decrease in collagen production caused by age. This will result in less wrinkles and a more youthful looking skin.
Foods with the Highest Concentration of Vitamin C
Guava 228,3mg/100g (381%DV)
Kale 120mg/100g (200%DV)
Papaya 60.9mg/100g (102%DV)
Sweet Red Peppers 127.7mg/100g (213%DV)
Kiwi fruit 92.7mg/100g (155%DV)
Eugenol is a powerful essential oil. It has many medicinal properties that have been used for centuries. It is an anti-septic, anti-inflammatory and a powerful anti-fungal. However, its most important quality to us is its ability to act as a fat soluble antioxidant. This property allows eugenol to be absorbed into the cell membrane and protect it internally. Eugenol also activates your body’s own antioxidant and aides in the regeneration of other anti-oxidants such as Vitamin E. Eugenol is mostly found in spices.
Foods with Highest Concentration of Eugenol
Cloves, Cinnamon, Basil and Nutmeg
Zinc has a special role as an anti-aging agent. Apart from having anti-oxidant and anti -microbial effects, zinc has a dual relationship with collagen. It stimulates the production of more collagen and it binds to collagen protecting it from being breaking down. Both of these functions lead to increased levels of collagen a major factor for fighting the aging process.
Foods with Highest Concentration of Zinc
All bran wheat flakes 51.7mg/100g (345%DV)
Oysters 39.3mg/100g (262%DV)
Pumpkin seeds 10.3mg/100g (69%DV)
Shitake mushrooms 7.66mg/100g (51%DV)
Cashews 5.6mg/100g (37%DV)
10. Ellagic Acid
Ellagic acid is a new compound that has been proven to have anti-aging properties. When your skin is exposed to UVB rays from the sun there is an increase in the production of an enzyme that breaks down collagen. Ellagic acid acts to stop the production of this enzyme thereby preventing collagen from being broken down in the skin. In addition, it prevents inflammation caused by sun exposure a second factor that contributes to accelerated aging of the skin.
Foods with Highest Concentration of Ellagic Acid
Black berry 43.67mg/100g
Black raspberry 38mg/100g
Cloud berry 15.3mg/100g
Make sure to include these foods in your shopping list to look younger in 2017. Please include any other potent anti-aging foods you may know of in the comments section.