Many of us are cutting back on expensive antiaging products in order to reduce the costs of our daily beauty regimens. However, just because our beauty budgets are shrinking, it doesn’t mean our looks have to suffer. We spoke with Lisa Drayer, MA, RD, author of The Beauty Diet, to see if there are ways we can reverse the signs of aging from the inside out. Read on for her tips, which give a whole new meaning to the old adage “You are what you eat.”
The Power of Antioxidants
In her book, Drayer discusses the free-radical theory of aging, which essentially says that each day we are exposed to free radicals (unstable atoms or molecules) that “wreak havoc on a molecular level.” Over time, this accumulated damage can cause problems such as wrinkles, cataracts, cancer, and various other diseases and disorders linked to old age. So how do these free radicals enter our bodies? Alcohol, stress, sun exposure and air pollution are a few well-known culprits, but so are other normal activities such as breathing and digestion!
Sounds scary, huh? Well, don’t be alarmed. While this information sounds disturbing, the good news is that you can combat the threat of free radicals by consuming foods rich in antioxidants. Some of the most powerful antioxidants are beta-carotene, various phytochemicals and vitamins A, C and E. Lucky for us, most of these nutrients can naturally be found in fruits and vegetables. According to Drayer, “Blueberries top the list of antioxidant-rich foods,” which is why they are one of her top 10 beauty foods (more on that later). Other great sources of antioxidants include onions, broccoli, apples, red grapes, strawberries, raspberries, dark chocolate, red wine and tea.
Mega Omega-3s
We’ve all heard of “good fats,” and omega-3s are the best of the bunch. According to Drayer, “they help lubricate our skin and provide moisture to cells,” which keeps our skin supple and smooth. One of the best sources of omega-3s is fatty fish—such as salmon, mackerel, herring and trout—which Drayer recommends getting at least three servings of a week. (If you aren’t able to meet that minimum, consider taking a fish oil supplement.) There are also many foods that are fortified with a type of omega-3 called DHA, such as snack bars, eggs, cereal, yogurt, cheese and milk. Walnuts, a top-10 beauty food, have plant omega-3s, which Drayer says have also been associated with improved skin health.
We’ve all heard of “good fats,” and omega-3s are the best of the bunch. According to Drayer, “they help lubricate our skin and provide moisture to cells,” which keeps our skin supple and smooth. One of the best sources of omega-3s is fatty fish—such as salmon, mackerel, herring and trout—which Drayer recommends getting at least three servings of a week. (If you aren’t able to meet that minimum, consider taking a fish oil supplement.) There are also many foods that are fortified with a type of omega-3 called DHA, such as snack bars, eggs, cereal, yogurt, cheese and milk. Walnuts, a top-10 beauty food, have plant omega-3s, which Drayer says have also been associated with improved skin health.
Making the Switch
Reading this article, you may feel a bit like a turtle chasing after a hare. After all, if we’ve all been accumulating free radicals our whole lives without coming close to getting the recommended servings of omega-3s, isn’t it a lost cause? Wrong. “We see a lot of research that looks at groups for periods as short as 10 weeks, and you can see that they’ve had improvements in their health or beauty [after following an antioxidant- and omega-3-rich diet],” says Drayer. It’s never too late to start! Plus, as Drayer points out, “we’re constantly accumulating more free radicals in our lifestyles, so the sooner we can get started, the better.” Here are a few easy ways to incorporate antiaging foods into your diet:
1. The more color, the better. Drayer looks at each fruit or vegetable as its own package of nutrients. When wandering around the produce aisle, aim to pick foods in a wide variety of colors so you can get a variety of vitamins.
2. Make smart substitutions. Sometimes the easiest changes aren’t the most obvious. For example, if you make your morning oatmeal with water, why not try lowfat milk fortified with DHA instead? Or better yet—instead of regular fries, try sweet potato fries. Our favorite recommendation from Drayer? Substitute a milk chocolate candy bar with dark chocolate–covered pretzels.
3. It’s about adding, not subtracting. While most food advice is about omitting things from your diet, Drayer recommends adding antiaging foods to your normal routine. If you eat cereal every morning, add a handful of berries. Need a snack for when you’re running errands? Create a trail mix of walnuts and dried fruit.
Top 10 Beauty Foods
To get started on your antiaging eating regimen, Drayer recommends setting yourself one new goal a week. After all, “if you just set small goals, you can better manage your overall health,” she says. Here, we’ve rounded up her top 10 beauty foods and noted which contain either omega-3s or antioxidants. Enjoy!
To get started on your antiaging eating regimen, Drayer recommends setting yourself one new goal a week. After all, “if you just set small goals, you can better manage your overall health,” she says. Here, we’ve rounded up her top 10 beauty foods and noted which contain either omega-3s or antioxidants. Enjoy!
1. Wild Salmon (contains omega-3s)
2. Lowfat Yogurt
3. Oysters
4. Blueberries (contain antioxidants)
5. Kiwis (contain antioxidants)
6. Sweet Potatoes (contain antioxidants)
7. Spinach (contains antioxidants)
8. Tomatoes (contain antioxidants)
9. Walnuts (contain omega-3s and antioxidants)
10. Dark Chocolate (contains antioxidants)
2. Lowfat Yogurt
3. Oysters
4. Blueberries (contain antioxidants)
5. Kiwis (contain antioxidants)
6. Sweet Potatoes (contain antioxidants)
7. Spinach (contains antioxidants)
8. Tomatoes (contain antioxidants)
9. Walnuts (contain omega-3s and antioxidants)
10. Dark Chocolate (contains antioxidants)
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