While many of us focus on the latest anti-aging cream or fancy serum, it is important to remember that aging gracefully also involves the kitchen. Slathering your skin in the most expensive cream will be far less effective if you are filling yourself with sugary, processed foods.
The Effect of Nutrition on Skin
What you eat has a significant impact on the health and appearance of your skin. While certain foods can promote radiance, protect collagen and elastin (components that help keep skin resilient, plump, and youthful), and help you glow, other foods can wreak havoc on your skin cells.
A diet high in sugar, refined oils, chemicals, preservatives, and refined carbohydrates can damage your cells, create oxidative stress, and damage collagen and elastin fibers. Too much junk food can leave you looking puffy, promote breakouts, and make your skin sag.
Fortunately, a variety of delicious foods can help you look vibrant and fresh while also promoting your overall health. Following are five foods to focus on if you want to support your skin in staying young and healthy.
1. Fruits and Vegetables
Fruit and vegetables are brimming with potent antioxidants, vitamins, minerals, and fiber. Beta-carotene - found in ample amounts in orange produce such as carrots, pumpkin, and sweet potatoes - is just one of the beneficial compounds in certain fruits and vegetables that help promote healthy skin tone and keep skin radiant. Aim to fill your diet with numerous servings of a variety of fruits and vegetables each day. '
If you are trying to achieve strong, resilient, supple skin, consider stocking up on selenium . This powerful antioxidant works in conjunction with other antioxidants, including Vitamin C and Vitamin E, to support the immune system, protect against skin cancer, reduce sun damage, and fight free radicals - unstable, highly reactive compounds that can cause damage in the body.
To boost your intake of selenium, consider eating Brazil nuts, fish, eggs, tomatoes, broccoli, and wheat germ.
3. Vitamin C
Our day to day lives exposes our cells to a constant onslaught of environmental stressors such as UV rays and pollution. These stressors cause oxidative stress. Antioxidants, such as Vitamin C, are capable of destroying the free radicals generated by oxidative stress.
High amounts of Vitamin C in the diet help protect cells, boost radiance, support the immune system, and destroy free radicals. Vitamin C can be found in high amounts in citrus fruits such as lemons and oranges as well as kiwis, red bell peppers, kale, strawberries, Brussel sprouts, broccoli, and guava.
4. Omega 3s
One of the best ways to support healthy, youthful skin is by consuming ample amounts of Omega 3 fatty acids . These fatty acids - found in chia seeds, walnuts, flaxseeds, and fatty fish (salmon, tuna, sardines, etc.) - help decrease inflammation - one of the main enemies of vitality and youth and keep skin moisturized and supple.
Drinking enough water is crucial for appearing healthy and youthful. Since skin requires moisture to stay pliable, even slight dehydration can cause your skin to appear tired, dull, and dry.
Aim to consume at least six to eight glass of water per day in addition to water-rich foods such as grapes, cantaloupe, watermelon, and celery. Caffeine-free, herbal teas can also help you hit your minimum hydration intake for the day. Try to keep a bottle of water near you at all times and, if needed, spruce it up with cucumber slices or a few squeezes of fresh lemon or lime juice.
When it comes to aging, remember that what you eat is equally important as the products you use on your skin. Try adding some of the foods mentioned above into your diet on a regular basis to assist your skin in staying young and healthy.