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Natural sources of antioxidants with anti-aging effects

Antioxidants are molecules that neutralize free radicals by accepting electrons to eliminate the unpaired condition in your body. They have anti-aging benefits due to their anti-inflammatory properties, and prevention of cancer, brain disorder, and diabetes. It also helps to reduce the risk of atherosclerosis and lowers blood pressure. Your body naturally produces some of these vital compounds but there is a need to ingest more.

Nutrition is the major factor when it comes to aging and skin health. Your body needs a host of different nutrients to maintain it in peak condition. Your skin comes into contact with countless biological stressors and environmental risk exposure, antioxidants play an essential role in maintaining your youthful appearance and general health. Glowing skin starts with what you consume. Antioxidants are naturally contained in fruits and vegetables. Here are some of them:


Watercress increases the delivery of minerals, act as an internal antiseptic for your skin, and increases blood circulation to all cells of the body enhancing oxygenation of the skin. It is a great source of vital minerals such as potassium, calcium, phosphorus, and essential vitamins like vitamin A, K, C, B1, and B2. Vitamin A and C are the antioxidants in watercress. These antioxidants help in various ways including:

  • neutralizing harmful free radicles

  • keeping wrinkles and fine lines away

  • enhance skin tone and brightness

  • replacing the skin damaged cells with healthy cells

  • shield your skin against environmental stressors such as free radicles that facilitates oxidation stress

Oxidative stress is associated with various health problems such as cardiovascular diseases, cancer, diabetes, and other health conditions which affect your appearance.

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Diets rich in antioxidants like watercress help to protect your body against oxidative stress reducing the risk of diseases. There are about 40 unique flavonoids - the plant chemicals in watercress that helps in boosting your health. Consider adding a handful of flavorful green to your diet for overall improved health and glowing skin.

Pomegranate seeds

Pomegranate seeds have a variety of potent naturally occurring antioxidants and the availability of vitamin C. It protects your body against free radicals and reduces the level of body inflammation. Pomegranate contains a vital compound called punicalagin, anthocyanins, and hydrolyzable tannins, which help in preserving the collagen in your skin and slowing the signs of aging. You can try adding pomegranates to spinach walnut salad for an anti-aging treatment.


Blueberries are the powerhouse of vitamin A and C and the availability of an age-defying antioxidant called anthocyanin. These vital antioxidants help in protecting your skin against environmental hazards and preventing aging associated with bone loss.

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It also helps in minimizing the risks of cardiovascular diseases, antimicrobial, and anti-inflammatory. As you age, your body’s ability to fight against free radicals declines which result in increased free radical levels. When there are more free radicles than antioxidant, the cells begins to weaken and the signs of aging start to show. Food rich in antioxidants such as blueberries is associated with better skin quality and fewer signs of aging. Along with other antioxidants, blueberries can help in increasing the total number of antioxidants in your body to help reduce premature aging. You can mix these berries in your fruit bowl or smoothie and let it provide a beautifying punch.


Papaya is a delicious super-food rich in a variety of antioxidants, minerals, and essential vitamins that have numerous benefits for your body. It helps to improve your skin elasticity and reduce the appearance of wrinkles and fine lines. It contains calcium, potassium, B-vitamin, and vitamins A, C, and K. The antioxidants in papaya help in delaying signs of aging and fighting against free radicles. It also contains papain which promotes anti-aging benefits by working as nature’s best anti-inflammatory agent. Intake of papaya has numerous health benefits and provides good immunity which helps your body to shed dead skin cells leaving you with vibrant, glowing skin.


Tomatoes are one of the best antioxidant food rich in carotenoids known as lycopene. It contains four antioxidants that promote skin cell regeneration and protect your skin from environmental risks such as UV rays. It prevents age-related diseases like osteoporosis and the prevention of certain types of cancer. Lycopene is a powerful antioxidant that strengthens your skin by inhibiting collagenase activity - enzymes known for damaging collagen of the skin. Lycopene also has other health benefits due to its antibacterial and antifungal properties specifically aiding in gum and tooth health.

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Tomatoes also contain vitamin C and vitamin E which are vital for younger-looking skin and general health. Chlorogenic, acid a powerful antioxidant compound found in tomatoes, also play important role in reducing blood pressure in people with hypertension. Naringenin, mostly found in tomato skin, also has a vital role in decreasing inflammation along with other diseases in mice. Intake of tomatoes is associated with lower risks of cancer, heart diseases, and skin health.

Green tea

Green tea has a powerful antioxidant compound called catechins, which improves the hydration, thickness, and elasticity of your skin. Catechins are beneficial as they can reactivate the dying skin cells minimizing the chance of age spots and wrinkles formation which are caused by free radical damage. The anti-inflammation property of green tea helps reduce skin swelling, redness, and irritation. You can take green tea with a snack for breakfast and the outcome will be surprising.

Red bell pepper

Red peppers are loaded with essential antioxidants which come with anti-aging properties. They have vitamin C which enhances the production of collagen. They also contain powerful antioxidants known as carotenoids. A carotenoid is a plant pigment that gives fruits and vegetables bright yellow, red, and orange colors. They have numerous anti-inflammatory properties which protect your skin from sun damage, environmental toxins, and pollution.

Photo by Engin Akyurt on Pexels


The vitamin A in red bell pepper helps both lower and upper layers of skin to maintain its immune system and promotes natural moisturizing along with speeding up healing. Aging is inevitable, but aging gracefully is what everyone should target. Red bell pepper is supreme when it comes to anti-aging, eat them in all forms. Steam them with chilly paneer, add to your favorite indulgences, or eat them raw in salads.

Nourishing your body with these anti-aging foods which are natural sources of antioxidants will make you gain fuel and feel your best. If you are looking for delicious plants to try, consider the intake of vegetables and fruits with deep colors. It is a sign of stronger antioxidants that fights harmful radicals. Other fruits and vegetables that naturally contain antioxidants are spinach, carrots, artichokes, cabbage, asparagus, beetroots, squash, pumpkin, kales, and collard greens. It’s time to slow down the aging signs and glow from within. The more color you can get on your plate, the better.

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