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We all know that an apple a day keeps the doctor away, but what does it do for aged skin? If you’re looking to help address your aging concerns, might we suggest another food that starts with the letter A?
Already a common feature in many at-home facials, avocados are an excellent tool for fighting the aging process. Instead of rubbing some avo onto your skin, research suggests that eating a daily dose of avocado is a great way to reverse the aging process. 

Anti-Aging With Avocados

In a study published earlier this year, researchers set out to determine where daily consumption of one avocado for a period of 8 weeks would have an effect on skin aging. The researchers recruited 39 female participants aged 27-73. The participants were each randomly assigned to either eat an avocado a day or continue with their habitual diet. The researchers also made sure to measure facial skin elasticity, firmness, pigmentation, sebum, and hydration.

avocados | Longevity LIVE

According to the results of the study, the women who ate avocado experienced an increase in elasticity and firmness. This suggests that a daily dose of avocados may lead to enhanced elasticity and firmness of facial skin in healthy women. 

That said, the researchers do advise that more studies of other areas of the skin are needed to better establish the connection between eating avocados and aging skin.

Why is avocado so great for skin?

Avocados are rich in a number of nutrients that can help you anti-age your skin. The nutrients and the benefits they provide include;

Vitamin A

Vitamin A improves the appearance of wrinkles and sagging. What’s more, vitamin A can also alleviate signs of sun damage and hyperpigmentation.

Vitamin B

Dry skin can worsen the appearance of aged skin, so it is important to keep your skin hydrated. Thankfully, vitamin B can assist with this. It helps to improve your skin’s ability to retain moisture, which leaves one with a supple and nourished appearance.

Vitamin C

The ultimate skincare ingredient. Vitamin C combats oxidative stress, which is responsible for accelerated premature aging. It also targets pigmentation, encourages collagen production, and brightens the skin.

Vitamin E

Vitamin E offers antioxidant protection, reducing the risk of premature aging. Additionally, it also helps the skin to retain moisture and combat inflammation.

Vitamin K

As we age, the levels of collagen in our bodies begin to decline. This increases the risk for wrinkles, and also causes loss of firmness in the skin. However, vitamin K works by protecting the levels of collagen in the body. This ensures that you’re left with supple and youthful-looking skin.

Folate

Hydrated skin is important, especially if you want to maintain youthful-looking skin. Thankfully, folate helps to keep your skin hydrated by providing hydration, and it also encourages collagen production.

Fatty acids

The fatty acids found in avocados are a great tool for aging skin. This is because they not only improve the appearance of aged and tired-looking skin but also offer antioxidant protection.

Anti-aging avocado recipe

If you’re looking to start your anti-aging avo journey but are unsure of where to begin, then enjoy these two delicious avocado recipes, courtesy of the South African Avocado Growers’ Association.

MEAL IN A BOWL – AVOCADO, QUINOA, AND CHICKPEA WARM “SALAD”

Preparation Time: 20 minutes

Serves 4

Meal in a bowl avocado quinoa and chickpea warm salad
INGREDIENTS:
  • 4 ripe avocados, peeled and halved
  • 1 cup quinoa
  • 1 x 410g tin chickpeas, drained
  • ½ cup mixed sprouts
  • Flat leaf parsley or micro herbs to serve
  • Black sesame seeds to garnish (optional)
  • Salt and pepper for seasoning
Method
  • Cook the quinoa by placing 1 cup quinoa in a pot with 2 cups of water. Bring to a boil, reduce the heat to a simmer, cover, and cook for 12 minutes until water is evaporated. Fluff with a fork, and the grains should be swollen and glassy.
  • Cut 4 of the avocado halves into cubes, keeping the other 4 halves for serving.
  • Toss all the ingredients together and season with sea salt and black pepper.

Serve warm garnished with parsley or micro herbs and half an avocado in each bowl. Serve with lemon wedges and avocado oil.

ASIAN NOODLES WITH PORK FILLET AND AVOCADO

Serves 4

INGREDIENTS
  • 2 teaspoons sesame oil
  • 2 teaspoons avocado oil
  • 400 g pork fillet, cleaned of sinew and sliced
  • 2 tablespoons ginger, peeled and cut into thin strips
  • 4 garlic cloves, crushed
  • 2 avocados
  • 560 g Asian noodles, pre-soaked/cooked as per pack instructions
  • 2 spring onions, sliced
  • 2 tablespoons light soy
  • ½ sprig coriander leaves
  • 2 tablespoons oyster sauce
  • Cashew nuts
  • 1 teaspoon sesame seeds
PREPARATION
  • Heat the sesame and vegetable oil in a wok or fry pan.
  • Fry the pork fillet until cooked, add ginger and garlic, fry gently then add noodles and stir fry.
  • Cut the avocados in half, remove the stone and skin, and cut the flesh into chunks.
  • Add the avocado, onion, soy, and oyster sauce to the noodles. Stir fry for a further minute, or until all the ingredients are combined and hot.
  • Serve and garnish with coriander leaves, cashew nuts, and sesame seeds.
ASIAN NOODLES WITH PORK FILLET AND AVOCADO

An anti-aging avo face mask

Yes, avocados are a delicious way to combat the aging process. However, they also work as a great at-home face mask! Courtesy of MindBodyGreen, try this easy and simple face mask the next time you notice that your wrinkles are looking a little pronounced.

Hydrating avocado-banana mask
  1. Mix a cup of yogurt, of a banana, ½ an avocado, 2 spoonfuls of aloe vera, and a spoonful of olive oil in a blender, and whir until smooth.
  2. Place onto your face and leave for 10-15 minutes before rinsing off with lukewarm water.

Takeaway

Avocados are a delicious addition to your anti-aging regime. Not only are they gentle and effective on the skin, but when consumed, they provide just as many benefits.

References

Henning, SM, Guzman, JB, Thames, G, et al. (2022). Avocado Consumption Increased Skin Elasticity and Firmness in Women – A Pilot Study. J Cosmet Dermatol. 00: 1– 7. doi:10.1111/jocd.14717

Pie Mulumba

Pie Mulumba

Pie Mulumba is a beauty and wellness writer who has a passion for poetry, equality, natural hair, and skin-care. With a journalism degree from Pearson's Institute of Higher Education, and identifiable by either her large afro or colorful locks, Pie aspires to continuously provide the latest information, be it beauty or wellness, on how one can adopt a healthy lifestyle on a day-to-day basis.

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.