We cannot stop the aging process, but we can control the causes of aging. The good news is that you can help having healthier skin by following a healthier diet.
Factors that affect your skin
It’s normal for your skin to change as you age, but why? There are several reasons.
Oxidative stress:
Oxidative stress is involved in skin aging. This is the process that occurs when free radicals damage cells. Free radicals are naturally produced by lifestyle factors such as human metabolism, sun exposure, highly processed diet, alcohol consumption, and smoking.
Inflammation:
Increased inflammation in the body can negatively affect the skin. A diet high in processed foods can increase inflammation throughout the body.
Drying:
Dry skin occurs when your cells aren’t properly hydrated. This makes the skin cells smaller. Dry weather, certain soaps, and excessive sun exposure can also cause dryness.
How can I achieve the skin of my dreams?
Everyone has their favorite face creams and treatments, but there’s no denying that beautiful skin starts from the inside out. Old skin cells are constantly being shed and replaced, so a constant supply of nutrients to support skin renewal is essential. Eating the right balance can nourish your skin and keep it soft, supple and free of impurities and using Dermabiotecnica skincare products can help eather.
Wrinkles and blemishes are inevitable, but excessive sun exposure, tanning beds, harsh soaps, chemicals, and poor diet also accelerate aging. The answer is to fine-tune your skin care regimen and alter your lifestyle factors while adding a diverse and balanced diet that includes antioxidant-rich fruits and vegetables, healthy fats from oily fish and nuts, and hydration. It is to optimize the diet by ingesting a well-balanced diet.
Eat at least 5 servings of fruits and vegetables every day
Fruits and vegetables contain powerful antioxidants that protect the skin from cell damage caused by free radicals. These free radicals can be caused by smoking, pollution and sunlight.
Eat lots of brightly colored fruits and vegetables and aim for at least five servings a day. Beta-carotene, found in orange fruits and vegetables such as carrots, sweet potatoes, and squash, and lutein, found in kale, papaya, and spinach, are both important for normal skin cell development and a healthy complexion.
Take Vitamin C for healthier skin
You need vitamin C to support your immune system, promote glowing skin, and heal blemishes. The best sources are blackcurrants, blueberries, broccoli, guavas, kiwis, oranges, papaya, strawberries, and sweet potatoes.
Vitamin C is also important in the production of collagen, a protein that forms the scaffolding that keeps the skin firm and supportive, and strengthens the capillaries that supply the skin with nourishing blood.
Get enough vitamin E
Vitamin E plays an important role in protecting the skin from oxidative (cell) damage and photoaging. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts, sunflower and pumpkin seed oils.
Stock up on selenium
Selenium is a powerful antioxidant that works in conjunction with vitamins C and E. Studies show that a selenium-rich diet may help prevent skin cancer, sun damage, and age spots. One way to increase your intake is by consuming Brazil nuts. Just 2-3 nuts is enough for the daily recommended amount. Mix Brazil nuts with other vitamin E-rich seeds and use as a snack or salad sprinkle. Other good sources of this mineral include fish, shellfish, eggs, wheat germ, tomatoes and broccoli.
Take lots of zinc for healthier skin
The mineral zinc keeps the skin supple by supporting the normal function of the skin’s oil-producing glands. It is also involved in the healing process and helps repair skin damage. Foods rich in zinc include fish, red meat, whole grains, poultry, nuts, seeds, and shellfish.
Add Healthy Fats
Certain fats act as the skin’s natural humectants, keeping it supple from within and increasing its elasticity. These fats include monounsaturated and polyunsaturated types found in avocados, fatty fish, nuts and seeds. These fats are cleverly packaged with healthy amounts of valuable vitamin E.
Pay particular attention to dietary sources of polyunsaturated fatty acids, called omega-3 fatty acids. These fatty acids have anti-inflammatory properties and may help reduce skin conditions such as eczema and psoriasis. It also forms the building blocks of healthy skin. Omega-3 fatty acids are found in fatty fish such as salmon, trout, and sardines, and in plant sources such as flaxseed, chia seeds, walnuts, and canola oil. Serve with sesame salmon, purple broccoli and mashed potatoes for a hearty dinner.
Eat More Phytoestrogens for healthier skin
Phytoestrogens are natural compounds found in plants. It has a similar structure to the female hormone estrogen, and is said to help maintain a natural hormonal balance. This is important because estrogen plays an important role in supporting skin health, especially skin structure, and minimizing skin damage.
There are different types of plant “estrogens”, some found in soybeans (isoflavones) such as tofu and tempeh, others found in the fiber of whole grains, fruits, vegetables and flaxseed (lignans). .
Drink 6-8 glasses of water daily
Moisture is necessary to keep the skin supple. Even mild dehydration can make your skin look dry, tired, and slightly gray. Experts recommend drinking 6-8 glasses of water daily. All liquids count towards your daily needs, but water works best. If you work in an office, keep a large bottle of water on your desk so you don’t forget to drink. Herbal tea without caffeine is also good. Remember that fruits and vegetables like watermelon, zucchini, and cucumbers also have hydrating benefits. An added benefit is that the minerals they contain promote hydration of the body and skin.
Boost your hydration with our Watermelon Strawberry Slushie and Watermelon Lollipop.
Choose low GI carbs for healthier skin
The Glycemic Index (GI) is a system that ranks carbohydrate-based foods based on how slowly or how quickly the body breaks them down into glucose. Try to eat plenty of beans, legumes, porridge, and other low GI slow-release carbohydrates. These carbohydrates gradually release energy into the bloodstream, providing a steady supply of energy, making you feel satisfied, and reducing your tendency to snack.
Avoid high GI carbs such as cookies and sugary drinks. These can lead to insulin production, damage collagen, and promote wrinkles.
Try the tuna, asparagus, and white bean salad, or the porridge with blueberry compote.
Don’t overdo your diet
Repeatedly losing and gaining weight puts a strain on the skin, causing sagging skin, wrinkles, and stretch marks. Even crash diets are often deficient in important vitamins and minerals. Such a diet has long-lasting effects on the skin. If you are considering trying out a weight loss plan, check all the facts first.
Smoking and excessive alcohol consumption are also two lifestyle factors that affect the appearance of your skin.
