Aging is not reversible, but one can delay the same by following a healthy diet. Internet is flooded with healthy food and recipes that one gets confused about which is the best one.
Oxidative damage to the cells and tissues of the body plays a significant role in skin aging. Research shows that free radicals, lipid peroxidation, DNA damage, and inflammation are the primary causes of skin aging and various diseases.
Below are the three powerful antioxidants that have been shown to delay the early signs of skin aging and must be incorporated in diet or as a supplement:
1. Vitamin C rich foods –
Orange, Kiwi, Indian gooseberry (Amla) are rich in vitamin C which is a powerful antioxidant and hence eliminates toxic free radicals that cause ageing of the skin. Vitamin C promotes the synthesis of collagen. As we age, our body produces less collagen hence resulting in dry skin and wrinkles. As reported in The Nature journal https://www.nature.com/articles/d41586-018-07433-7, eating well could be better for your skin than applying lotions. Vitamin C is not only required to produce collagen which gives skin its plump appearance but also provide antioxidants to fight the natural process of aging.
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2. Blueberries –
Blueberries are considered a ‘superfruit’. They contain polyphenols and have the highest antioxidant activity as compared to other fruits and vegetables. Research suggests that consuming blueberries not only help protect against skin aging but also prevent age-related memory loss and neuronal deficits due to their protective effects against oxidative stress and inflammation. Darker berries have better antioxidants. Researchers have also shown blueberries to inhibit UV-induced skin photoaging in human dermal fibroblast cells due to anthocyanins present in them.
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 3. Prunes (Black Plum) –
