Popular foods that are easy to add to your menu slow down the aging process of your body and skin.

A diet rich in antioxidants helps limit skin damage, increase regeneration ability, and prevent the formation of signs of aging such as crow's feet, wrinkles, dark spots...

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Purple cabbage contains antioxidants that can improve skin health. (Source: Freepik)

Antioxidants protect against or slow down cell damage caused by free radicals. According to ETToday , here are some common foods that can easily be added to your daily diet to slow down the aging process of your body and skin.

Blueberry

Blueberries are rich in natural anthocyanins and vitamin C, which have anti-inflammatory effects, reduce collagen breakdown, and contain polyphenolic compounds that can combat sun damage.

The 15 types of anthocyanins in this fruit contribute to improving dull skin, preventing skin darkening, and improving skin elasticity.

Blueberries can be eaten directly or added to yogurt, smoothies, baked goods, and more.

Tomato

The vitamin C, lycopene, and carotenoid content in tomatoes can enhance skin protection against UV damage, reducing the risk of sunburn. The vitamin A in tomatoes is not only beneficial for the skin but also contributes to shinier, healthier hair.

Fresh tomatoes contain more vitamin C than cooked tomatoes, but cooked tomatoes release more lycopene. Lycopene is an antioxidant that can protect cells in the body from oxidation.

This substance not only helps reverse skin aging but also contributes to reducing bad cholesterol levels in the blood, thereby limiting the risk of cardiovascular diseases.

Walnuts

Walnuts are rich in polyphenols, flavanols, and other antioxidants, which can help eliminate free radicals, protect lymphocytes, and may even have anti-cancer effects.

Walnuts have a thin membrane on their surface. This is where more antioxidants are concentrated, so it shouldn't be removed before eating them.

Walnuts can be eaten as a healthy snack throughout the day or used to make walnut milk or granola.

Purple cabbage

This vegetable contains Vitamins A and C, and anthocyanins, which are antioxidants that can improve skin health when exposed to the harmful effects of ultraviolet rays from sunlight.

One cup of purple cabbage contains more than 50% of the recommended daily allowance of vitamin C, which helps in collagen production.

Dark chocolate

Chocolate is rich in polyphenols and phytochemicals that help protect cardiovascular health, limit oxidation in the brain, and stabilize mood. However, this is only true when you consume dark chocolate, the kind with a high cocoa content.

White chocolates, which contain high levels of sugar and milk and low proportion of cocoa, do not offer these benefits and can easily lead to sugar addiction, difficulty controlling weight, and accelerated skin aging due to the sugar destroying collagen structure.

Black coffee

Caffeine and chlorogenic acid in coffee are powerful antioxidants that can reduce the harmful effects of UV rays on the skin.

However, similar to dark chocolate, coffee will only have anti-aging effects if consumed in moderation and in the form of black coffee or Americano (diluted black coffee).

The habit of drinking coffee with sugar and milk will not help prevent skin aging; on the contrary, it can cause acne. Drinking too much coffee can cause caffeine intoxication, leading to increased blood pressure, rapid heartbeat, and insomnia.

When sleep is disrupted, the skin also deteriorates more quickly.

If you can't completely eliminate condensed milk and fresh milk from your coffee, you can try mixing it with plant-based milks like soy milk or almond milk, which are considered more ideal for the skin.

Compared to animal milk, plant-based milk is lower in calories and does not contain ingredients that stimulate the sebaceous glands, thus somewhat reducing the factors that cause acne.

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