A common clich√© says “you are what you eat”. This is largely true to a great extent. The body has been found to be a reflection of the food we eat. The skin which is the largest organ of the body reflects the state of the body and how healthy the body is.

Several factors militate against our wellbeing, these include aging which is the natural dying of the cells. We should do our best to slow down this process which is largely as a result of inflammation and free-radical damage including cells oxidation.

Foods are the fuel that the body run on and the quality of food we eat determines how smooth our body processes run.

This article has compiled the list of common food items that are easily accessible to us in Nigeria and not so expensive too. They are also rich in antioxidants which help in preventing and slowing down the oxidation process in the body.

  1. Almonds as in Tropical Almonds

This contains antioxidants which remove the toxic oxygen free radicals from our skin and mucus membrane. They are rich in Vitamin E which acts as a fat soluble antioxidant. It also contains unsaturated fats which have no cholesterol. It inhibits skin aging and photo damage. (www.rodalewellness.com).

  1. Apples

These super food comes in several varieties. Eat the organic type and eat it with the skin. It is high in free radical fighting antioxidants.

  1. Avocado

It helps make your skin beautiful. It contains essential fatty acids which supports healthy oils within the skin, it also provides Vitamin E and biotin which offers the skin, nail and hair nutrient support. (www.webMD.com)

  1. Beans

These are everywhere and very beneficial to the body. They are high in soluble fibre which has been linked to lower risk of heart disease, diabetes and certain cancers. They are high-octane sources of antioxidants. They are very filling as well.

  1. Cucumber

These are high in Silica which helps to form the collagen that supports a wrinkle-free face.

  1. Dark Chocolate

Antioxidant flavanols are found in dark, good quality cacao and this helps to reduce inflammation of the skin caused by exposure to ultraviolet light. It also increases circulation to the skin and improves the ability of the skin to retain moisture which can reduce the appearance of wrinkles.


  1. Eggs

The yolk in eggs protects the eyesight. Eggs contain nutrients that lowers the risk of cataracts and age-related eye degeneration.

  1. Fish

Especially Salmon, sardines, herring and mackerel. These contain omega-3 fatty acids that support skin, hair and nail moisture and skin elasticity by strengthening skin-cell membranes.

  1. Garlic and Onions

These prevent heart disease and stroke by slowing down the hardening of the arteries. It fights inflammation and cartilage damage thereby preventing arthritis.

  1. Grapes

The skin of grapes contains resveratol which counters inflammation. It also slows down the aging process and fights the effect of UV light and sun damage. (www.emphower.com)

  1. Green Tea

Drink this regularly because it’s high in antioxidants. It is known to prevent or delay cell damage.

  1. Guava

This fruit contains a very high level of Vitamin C which supports collagen production and skin appearance.

  1. Lean meat

These are meat with low fat content. It includes Lean beef and Skinless Poultry meat.

These are great ways of obtaining high quality protein which contains amino acids which also helps to build collagen and elastin. They work to keep the skin firm and elastic. Poultry is a good source of selenium which has antioxidant properties, helping to prevent free radicals from damaging body cells and also helps the immune system of the body.

  1. Malabar Spinach

Popularly known as “efo amunutu” by the Yorubas. It has two variants. The green and the red colour. It is known to be rich in Vitamins A and C, Iron and Calcium. It also contains certain phenolic phytochemical and it beta carotene and lutein which are high in antioxidants. It contains magnesium, phosphorus and potassium. The red is slightly higher in antioxidants.

  1. Milk

As we age, we lose bone and muscle. Milk helps to counteract these effects because it contains two simple anti-aging nutrients which are protein and calcium.

  1. Nuts

Regular nut intake is connected with lower risk of cancer, heart disease and respiratory diseases. They contain essential fatty acids which are good for the body.

  1. Oatmeal

Oats are low on glycemic index which simply means they don’t increase blood sugar. It is a whole grain. It has a natural plant chemical which helps to fight against skin cells damage and also soothes skin irritation.

  1. Olive Oil

Monounsaturated fats in olive oil has been found to be largely responsible for the low rates of heart disease and cancer. It also contains polyphenol which is a powerful antioxidant that prevents age-related diseases.

  1. Oranges

They contain a lot of water, they hydrate the skin and cells. They are excellent source of Vitamin C which is good for the body.

  1. Popcorn

It is a whole grain and a good source of dietary fibre. The antioxidants in popcorn is comparable with that of fruits and vegetables. It is high in phenolic acid antioxidants which are easier for the body to absorb. A note of warning though, you should be careful not to smother this healthy snack in salt, fat and sugar because it just turns it into a junk food. Also avoid the microwave oven popcorn as it mostly contains unhealthy oils and artificial flavorings. The best way to eat it is to season it lightly with sea salt and a very small quantity of butter.

  1. Sweet potatoes

They contain a very high level of Vitamin A which is terrific for the eyes and skin. It is also high in potassium and antioxidants. These numbs the effects of sodium on blood pressure and bone loss.

  1. Tomatoes

These are high in lycopene which acts as internal sunscreen protector.

It contains Vitamin C for collagen strength and potassium which regulates the water and nutrient content of the cells in the skin. It prevents wrinkles. They are better cooked.

  1. Tumeric

It is a main spice in curry powder and it has been speculated that it prevents alzheimer’s disease by not allowing a build-up of plaque in the brain. It keeps the mind young.

  1. Walnuts

Popularly known as “awusa or asala” by the Yorubas. They are high in polyunsaturated fatty acids and Vitamin E which acts naturally as anti-aging and anti-inflammatory agents.

  1. Watermelons

They are high in water content and in lycopene. They moisturize the cells and lycopene has a UV protection against sun damage on the skin also improves the circulatory system.



In as much as these food items are good for the body, they should be consumed in moderation. Healthy food should also be combined with exercise and adequate rest to have an overall healthy life.

You have anything to add or remove from this list?

Drop a comment below.

Post Tagged with , ,

This post was written by

Ayokanmi ADEGOKE is the founder of AyBlog and a registered Nurse and Midwife who received her training at OAUTHC Wesley Guild Hospital, Ilesha and Ondo State School of Midwifery, Akure who currently practices as a Medical Social Worker with a focus on Case work, School social work, Substance Abuse and Clinical social work.

4 Responses so far.

  1. Wow great article, so pop corn too is involved

  2. louisPi says:

    j’aime cela topic

  3. Grocach says:

    Definitely imagine that which you stated. Your favorite reason appeared to be at the web the easiest thing to be aware of. I say to you, I certainly get annoyed even as people think about issues that they plainly do not understand about. You controlled to hit the nail upon the top and also defined out the entire thing with no need side effect , other people could take a signal. Will probably be again to get more. Thanks