The skin ages because two prominent factors – internal and external. While internal aging is guided by your genes, external aging is more about environmental pollutants and UV rays of the sun. As we age, collagen production slows and elastin starts becoming less effective. At the same time, new skin cells take longer to show up and dead skin cells stay on surface longer than they need to. The key to a glowing and ever youthful skin is nutritious diet. Certain foods have the ability to reduce cellular damage that comes with age and delay the entire aging process significantly. Here are certain foods that help restore your skin’s eternal glow thereby reducing fine lines, wrinkles and all other signs of aging.
One of the most popular foods that does the rounds in skin health circles is Brazil nuts. Rich in selenium, Brazil nuts boosts immune system which in turn increase cell production and provide glow to your skin. These nuts also enhance skin’s elasticity and improve skin’s complexion. Brazil nuts activate glutathione to fight the damaging free radicals and thus prevent damage to collagen. Brazil nuts also fight acne as it is rich in zinc apart from selenium. Zinc reduces skin inflammation and selenium has antibacterial properties. Brazil nuts contain vitamins A and E apart from antioxidants that boost collagen production and reduce wrinkles. It also treats other signs of aging like skin dryness.
Chia seeds, being rich in omega-3 fatty acids, have been put to use in many hydrating creams for skin. Chia seeds are also great sources of protein and fiber. Omega-3 fatty acids have anti-inflammatory properties that kick off signs of aging like wrinkles and prevent scars from acne and pimples.
The antioxidant properties of prickly pear make it a superfood for aging akin. Prickly pears contain a specific antioxidant called tocopherol which is similar to vitamin E in addition to essential fatty acids. Hence, prickly pear not only keeps off dry skin – a sign of aging skin – but also tightens the skin pores. It hydrates the collagen beneath the skin and keeps it intact and hydrated.
Wild Alaskan Salmon
This variety of salmon is a great source of protein which, as is already known, aids in repairing cells. In addition, salmon contains omega-3 fatty acids that have anti-inflammatory properties. Hence, wild Alaskan salmon aids in keeping the skin supple and radiant and also wards off wrinkles.
By now everyone has held avocado as a superfood for good health as it contains healthy fats. It is also a great fruit for your skin. It contains essential fatty acids that hydrate the skin from within. In addition, it contains vitamins E and D that reduce inflammation.
Eggs control appetite and make an excellent choice for breakfast. Eggs also have excellent skin smoothing properties. Eggs contain lutein and choline that make the skin smooth and supple which is lost through aging. Choline is the constituent of fatty portions of the cell membranes and hence account for proper functioning of the skin. Choline also aids the body in maintaining adequate levels of B vitamins so that the skin produces energy and makes collagen without interruption. Lutein, on the other hand, is a carotenoid antioxidant that preserves elasticity of skin and fights damage from free radicals.
One of the prime reasons for aging skin is the loss of collagen. Pumpkin is one fruit that can really help you ward off this problem. It contains carotenoids along with omega-3 fatty acids and vitamin E that together make it a miracle fruit for your skin. Pumpkin seeds also contain zinc that stimulates collagen production and firms the skin and tightens the pores to reduce wrinkles, loosening of skin and other aging signs less visible.
As has already been mentioned, one of the major causes of premature aging of skin is regular exposure to UV rays of sun. Pomegranate seeds are packed with antioxidant properties that fight free radicals and prevent UV rays’ damage on the skin. The seeds also contain ellagic acid – a polyphenol that prevents breakdown of collagen and reduces inflammation through exposure to UVB rays.
Blueberries contain flavonoids that have strong antioxidant properties for combating signs of aging in your skin. Blueberries fight free radicals from damaging the skin and promote the growth of healthy cells. Blueberries also fight inflammation that cause wrinkles.
One of the key nutrients found in oysters is zinc that repairs skin cells and boosts production of collagen thereby improving cell turnover. Oysters are also great sources of protein that strengthen muscles and outer covering of skin, hair and nails. Oysters are also rich in B vitamins that are required for healthy cell production.
Tomatoes contain lycopene that prevent damage to the skin from sun’s rays. Research studies prove that people who consume more tomatoes have up to 33% more protection against the damaging UV rays. Tomatoes also shrink open pores caused due to aging.
Hemp seeds restore firmness as well as radiance to your aging skin. Hemp seeds contain GLA (gamma-linoleic acid) which is an omega-6 fatty acid known for its anti-inflammatory properties. GLA forms the surrounding part of skin’s membrane. Hemp seeds are also great sources of protein which produces collagen as well as elastin for keeping the skin supple.
Beans are healthy for your overall system including your skin. Beans are rich in fiber and are low glycemic. Hence, beans check your blood sugar levels regularly to prevent dull, sagging and dry skin. Besides, beans have anti-inflammatory properties that keeps signs of aging like wrinkles off the track.
Yogurt contains lactic acid that shields against premature aging of the skin. It fights damaging free radicals that cause wrinkles to appear on the skin. It contains zinc that helps in collagen formation. In short, yogurt removes dead skin cells, hydrate skin, tighten pores, and add glow to skin.
Olives are a great natural source of healthy fats that our body requires on a daily basis. Olives contain oleic acid that aids in absorption of omega-3 fatty acids, and other essential vitamins and nutrients from external food sources. Oleic acid maintains suppleness of cell plasma membrane – the outer layer of cell.
Polyphenols in green tea eliminate free radicals that cause inflammation on the skin. EGCG – a type of polyphenols in green tea – reactivate dying cells of your skin. This helps in warding off conditions like appearance of fine lines, wrinkles, dry skin, blemishes, and even serious skin disorders like rosacea, psoriasis, etc.