The greatest organ of your body is your skin, and as you get older, fewer pigment-containing cells make your skin thinner and paler. On the parts of your skin that are exposed to the sun the most, it can also result in brown spots, often known as age spots. Overexposure to the sun damages collagen and reduces oil production, leaving the skin drier and more irritated. Your skin can look younger by using one of the various anti-wrinkle creams and vitamin C serums available on the market. These items, however, are not the only way to continue to look young for many years. Additionally, a good, balanced diet full of nutrients and foods high in antioxidants will help prevent wrinkles and slow down skin ageing.

Dermatologists advise concentrating on shielding your skin in your 30s from free radical damage caused by sun exposure, air pollution, and excessive stress levels.

9 Foods to Eat to Fight Aging in Your 30s

Dietary Sources of Vitamin C

Studies have shown that persons who consume a diet high in vitamin C have less wrinkles because vitamin C is necessary for the formation of collagen. Citrus fruits, broccoli, blueberries, tomatoes, red peppers, and kiwi are high in vitamin C.

Tomato

Tomatoes are a great source of lycopene, a potent antioxidant that shields your skin from UV damage and sunburn, and they also contain significant levels of vitamin C.

Leafy Greens

Vitamin E, vitamin A, and retinol are found in leafy greens like kale and spinach and are crucial for the renewal of skin cells. They are also a great source of folate, a nutrient crucial for DNA repair, and beta carotene, an antioxidant that protects against UV rays.

Oily fish

Fish with no heads and lemon slices on a dark-coloured wooden cutting board.

Salmon, mackerel, sardines, and trout are examples of fatty fish that are rich in omega-3 fatty acids. These are excellent for maintaining soft, hydrated skin. Additionally, they have anti-inflammatory properties that aid with skin diseases including eczema and psoriasis. These fish also include zinc, vitamin E, and protein, which are vital for healthy skin. Low-calorie seafood with high protein and mineral content includes shrimp and scallops.

Soy

Isoflavones, polyphenolic antioxidants found in soy, have been shown to promote collagen formation, decrease wrinkles, and shield the skin from sun damage.

Green tea

These can aid in defending the skin from UV damage and free radicals.

Chocolate, dark
Studies have shown that dark chocolate promotes blood flow to the skin, guards against sunburn, and enhances body hydration. It is also extremely high in antioxidants.

A red wine

If you drink, you might favour red wine. Resveratrol, an antioxidant found in red wine, fortifies the skin’s natural antioxidant defences while shielding it from free radical damage. Additionally, in order to shield the skin from wrinkles, resveratrol stops the body’s glucose from interacting with protein.

Iron-Rich Foods

It’s crucial to get adequate iron in your 30s, especially if you suspect you lose a lot of blood during your periods. Hair health and density can also be impacted by an iron shortage. Red meat, oysters, shrimp, black beans, lentils, spinach, and pumpkin seeds are foods that contain iron.