10 Best Anti-Ageing Foods for Skin and Body at Menopause & Beyond

Beautiful, glowing skin starts with how we eat, but these anti-ageing foods can also help with more than that.


When we pack our diet with or foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin.

After all, the skin is often the first part of our body to show internal trouble, and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s fueling us.

Ready to glow?

Here are ten of the best anti-ageing foods to nourish your face and body for a glow that comes from within.

1. Watercress

This nutrient-dense hydrating leafy green is a great source of:

– calcium
– potassium
– manganese
– phosphorus
– vitamins A, C, K, B-1, and B-2

Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals to all cells of the body, resulting in enhanced oxygenation of the skin.

The antioxidants in watercress may neutralize harmful free radicals, helping to keep fine lines and wrinkles away. It may also boost immunity, aid digestion and provide thyroid support due to its iodine content.

2. Red pepper

Full of antioxidants, which are a key element when it comes to anti-ageing, and with a high vitamin C content –  which is good for collagen production — red peppers contain powerful antioxidants called carotenoids.

These are the plant pigments responsible for the bright red, yellow, and orange colours you see in many fruit and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins.

3. Papaya

This delicious superfood rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles and may delay the signs of ageing.

These include:

– vitamins A, C, K, and E
– calcium
– potassium
– magnesium
– phosphorus
– B vitamins

Papaya also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents and is also found in many exfoliating products. Papaya may help your body shed dead skin cells, leaving you with glowing, vibrant skin.

4. Blueberries

Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep blue colour.

These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss

5. Broccoli

Broccoli is an anti-inflammatory, anti-ageing powerhouse and its vitamin C content is essential for the production of collagen, the main protein in skin that gives it strength and elasticity.

As well as vitamin C, it has vitamin K, a variety of antioxidants, fibre, folate, lutein and calcium.

The nutrient lutein, has been linked to the preservation of the brain’s memory function, as well as vitamin K and calcium (which are essential for bone health and the prevention of osteoporosis).

6. Spinach

Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s rich in vitamins A, C, E, and K, magnesium, plant-based heme iron and lutein.

The high vitamin C content enhances collagen production to keep skin firm and smooth and the vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells.

7. Nuts

We tend to be cautious about nuts because they can be high in calories, but they can also be a very good addition to your diet in small quantities.

Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Eating nuts is linked to a reduced risk for heart disease (walnuts) and type 2 diabetes (pistachios), as well as potential prevention of cognitive decline in older adults (almonds)

Walnuts contain anti-inflammatory omega-3 fatty acids that may help strengthen skin cell membranes, protect against sun damage and give skin a dewy appearance by preserving its natural oil barrier.

Don’t remove the skin, either, as studies show that 50 percent or more of the antioxidants are lost without the skin.

8. Avocado

Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of ageing such as vitamins B, K, C, E, and A and potassium.

The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.

9. Sweet potatoes

The orange colour of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A which may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.

It is also a great source of vitamins C and E — both of which may protect skin from harmful free radicals and keep your complexion radiant.

10. Pomegranate seeds

Pomegranates have been used for centuries as a healing medicinal fruit as they are high in vitamin C and a variety of potent antioxidants. They also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of ageing.

These may protect us from free radical damage and reduce levels of inflammation in our system.

Research has also shown that a compound called urolithin A, which is produced when pomegranates interact with gut bacteria, may rejuvenate mitochondria. It was even seen to reverse muscle ageing in rat studies.

Helpful information

Healthy skin is luminous and glowing, but many things can affect it from poor diet, lack of exercise and stress.

By including these anti-ageing foods, you can gain fuel to look and feel your best and look for  fruit and vegetables that are deep in colour as this is usually a sign of stronger radical fighting abilities to keep your skin healthy.

As you age, your skin changes and we don’t produce as much collagen, and the elastin that allows skin to spring back into place gets weaker and you also don’t create or lose skin cells as fast.

Boost your skincare to support your diet with a good serum that Wellsprings have designed just for the face that combines progesterone, oestrogen and hyaluronic acid for maximum effectiveness.

Menopause also brings its own challenges, so this article can help with some more tips.