New wave aging is one of the primary consumer priorities this year, says health and wellness retailer, Holland & Barrett’s (H&B) Wellness Trends Report for 2024.
“As the average lifespan is increasing and people are living longer, we’re seeing concepts such as ‘reducing biological age’ and ‘age reversal’ appearing,” says Alex Glover, Senior Nutritionist at H&B. “Longevity diets are certainly getting more airtime.”
This year, the key to a youthful appearance does not lie not in the beauty aisle, but on your plate. Indeed, emerging research suggests that certain foods and beverages can do wonders for our skin, helping us turn back the clock and achieve a youthful glow.
For example, incorporating foods rich in anti-inflammatory properties, antioxidants, and vitamins such as A, C, E, and K are essential for maintaining a healthy, youthful appearance. Also expect to see specialized, never-heard-before ingredients such as mitoheal (a combination of redcurrant and blackcurrant extract), astaxanthin (part of a group of antioxidant chemicals called carotenoids) and SOD or Superoxide Dismutase (a compound made from melon extract), according to H&B.
Let’s explore some of these age-defying delights.
Taurine
While taurine is recognized as a powerful antioxidant, there is limited research demonstrating its ability to delay aging, especially in humans. However, a recent study published in the journal Nutrition suggests that the amino acid taurine could serve as a beneficial dietary supplement to potentially postpone the onset of aging. According to H&B, searches for the “up-and-coming natural energy ingredient” increased on its website by 1174% in 2023.
How to enjoy the trend: The main taurine sources are meat, dairy, and fish (shell fish, tuna, tilapia and octopus are taurine-rich), and seaweed for those on a plant based diet. Studies show cooking doesn’t affect a food’s taurine content.
Fermented Foods
Fermented foods and drinks offer a myriad of benefits for anti-aging. Rich in probiotics, they promote a healthy gut microbiome, essential for proper digestion, nutrient absorption, and immune function, which can impact aging processes. Additionally, fermentation breaks down complex molecules, making nutrients more bioavailable and supporting overall health and vitality. These foods also contain antioxidants and anti-inflammatory compounds that neutralize free radicals, reduce oxidative stress, and mitigate age-related conditions such as heart disease and cognitive decline. Furthermore, fermented foods aid in digestion and detoxification, promoting optimal bodily functions crucial for longevity and anti-aging effects.
How to enjoy the trend: Try some kimchi, a Korean delicacy consisting of salted and fermented vegetables, such as Korean radish or napa cabbage.
Blueberries
Blueberries are packed with antioxidants, which help to combat oxidative stress and protect the skin from premature aging. Consuming one cup of wild blueberries supplies a remarkable 13,427 total antioxidants, approximately 10 times higher than the USDA’s recommended intake. These vibrant fruits are also rich in vitamin C, essential for collagen production, the protein responsible for maintaining skin elasticity and firmness. Incorporating a handful of berries into your daily diet can help rejuvenate your skin from within.
How to enjoy the trend: If you’re looking for versatility, you can’t go wrong with freeze dried blueberry powder. Use it to make yogurt, smoothies, protein shakes, oatmeal, cereals or granola, salads, dips or even incorporate them in baking.
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are crucial for skin health. Omega-3s help maintain the skin’s lipid barrier, keeping it hydrated and supple. Moreover, these healthy fats reduce inflammation and protect against UV damage, two key factors in aging skin. Aim to include fatty fish in your diet at least twice a week for optimal skin benefits.
How to enjoy the trend: A fresh spinach, avocado, blueberry salad with grilled salmon is packed with anti-aging properties. Spinach is high in Vitamin A, for healthy skin and hair, as well as Vitamin C, for the building and maintenance of collagen; blueberries are excellent antioxidants; avocados are rich in healthy fats and antioxidants, as well as Vitamin C; and for that extra anti-aging punch, throw on some flax seeds.
Green Tea
Green tea is renowned for its numerous health benefits, including its anti-aging properties. Rich in antioxidants called catechins, green tea helps protect the skin from sun damage and reduces the risk of skin cancer. Additionally, green tea contains compounds that improve skin elasticity and reduce the appearance of wrinkles. Swap your afternoon cup of coffee for a refreshing mug of green tea to promote youthful skin from the inside out.
How to enjoy the trend: Have some matcha, a type of powdered green tea that is made from finely ground tea leaves. Matcha encompasses the full spectrum of nutrients from the entire tea leaf and boasts higher levels of caffeine and antioxidants compared to traditional green tea. Matcha is also incredibly versatile and can be used to make both foods and drinks. Think matcha pancakes, matcha waffles with blueberries, matcha mousse cake, matcha latte, matcha salad dressing and matcha energy balls.
Nuts and Seeds
Nuts and seeds are nutrient powerhouses, boasting an array of vitamins, minerals, and healthy fats essential for skin health. Almonds, for example, are packed with vitamin E, a potent antioxidant that protects the skin from free radical damage and promotes cell regeneration. Similarly, sunflower seeds are rich in selenium, a mineral that helps preserve skin elasticity and prevent premature aging. Incorporate a variety of nuts and seeds into your diet as snacks or salad toppers for radiant, youthful skin.
How to enjoy the trend: Throw some flax seeds into your sweet and savory dishes. Flax seeds are beneficial to skin health due to their antioxidant and lignan content, which aids in the prevention of fine lines. Moreover, the fatty acids found in flax seeds contribute to skin moisture and smoothness.
Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are loaded with vitamins and minerals that promote skin health. These vegetables are particularly rich in vitamin A, which supports cell turnover and helps maintain a smooth, youthful complexion. Moreover, leafy greens contain high levels of vitamin K, known for its ability to reduce dark circles and puffiness around the eyes. Add a generous serving of leafy greens to your meals to nourish your skin from the inside out.
How to enjoy the trend: Believe it or not, there are some incredibly delicious ways to enjoy leafy greens that aren’t salads. Some ideas include smoothies, stir fries, soups, pesto, omelettes and wraps.
While there’s no magical elixir for eternal youth, incorporating certain foods and beverages into your diet can certainly help you achieve a more youthful appearance. From antioxidant-rich berries to omega-3-packed fatty fish, nature provides us with an abundance of age-defying delights. By fueling our bodies with nutrient-dense foods, we can nourish our skin from within and unlock the secret to a radiant, youthful glow. So, next time you’re grocery shopping or scouring a menu, be sure to be on a look out for these skin-loving staples and toast to a younger-looking you.
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