3 types of Healthy Food to Reverse Aging Clock- Dermatocare’s lifestyle fitness tips

Written By Dr Surbhi, MD Skin

Last updated: 03/10/18

“Doctor, Aging is determined by genes, then how can healthy food reverse the aging clock? Please tell what types of healthy food can help reversing the aging clock?” Trauma, infections, diseases, injuries, excessive consumption of fat or/and sugar, undue exposure to UV lights, stresses etc. promote ageing.

All of these lead to a generation of reactive oxygen species (ROS), which in turn have the capacity to damage the main constituents of our cell namely: lipids, proteins and DNA. Here comes the role of diet, which can either promote the generation of ROS contributing to ageing or remove the ROS to promote longevity.


Here are the 3 types of healthy food that can help in reversing the aging clock by removing ROS:

Vitamin rich healthy food: It is not important to take vitamin supplements regularly to promote longevity; until and unless prescribed by your physician. The focus should be on the consumption of food items rich in vitamin. For anti-aging, here is a list of vitamins you should focus on:

  • Vitamin C- The richest natural sources of these vitamins are fresh fruits and vegetables such as citrus fruits, blackcurrant, rose hip, guava, chili pepper or parsley.
  • Vitamin E- Higher amounts of tocopherol are available in vegetables, vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy etc.
  • Vitamin A- Carrots, pumpkin, sweet potatoes, mangos and papaya.
  • Vitamin D- Skin is the major site for vitamin D synthesis; smaller amounts of vitamin D come from the dietary intake of animal-based foods such as fatty fish or egg yolk.

Healthy food rich in anti-oxidants like:

  • Polyphenols- Fruits and plant-derived beverages such as fruit juices, tea, coffee, and red wine, vegetables, cereals, chocolate and dry legumes. Green tea is especially rich in polyphenols.
  • Resveratrol is an anti-oxidant, natural polyphenol, abundantly available in grape skin.
  • Curcumin in Turmeric.
  • Co-enzyme Q10- In oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains.
  • Essential fatty acids- In fish and shellfish, flaxseed, hemp oil, soya oil, canola oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, walnuts, sesame seeds, avocados, salmon and albacore tuna.
  • Isoflavanoids in Soybean.

Healthy Foods that mitigate damage produced by AGE are: Advanced Glycation End products or AGEs, are substances that can facilitate in the development of many age-related diseases like such as diabetes, atherosclerosis, and Alzheimer's disease. These include herbs and spices; such as oregano, cinnamon, cloves, ginger and garlic, as well as substances found naturally in certain fruits and vegetables, such as lipoic acid.

No wonder healthy eating Plate from Harvard school of Public health emphasises on filling:

  • Half of your plate with veggies and fruits of all colors,
  • One fourth with carbohydrates containing whole grain which includes brown bread, brown rice and oats.
  • One-fourth with protein rich food.

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