A varied and balanced diet and proper hydration are essential for maintaining good health. Not only that: Food help prevents and delays skin aging, keeping it beautiful, young and supple for a long time.
You can fight wrinkles at the table. But before discovering which foods are good for our skin, let’s take a brief point on the foods to avoid.
The number one enemy is undoubtedly sugar. Numerous studies and researches believe that consuming sugary foods and drinks is one of the significant causes of skin aging. Sugars risk damaging collagen, making the skin less elastic and more exposed to the appearance of wrinkles.
The other sworn enemy is alcohol. The consumption of alcoholic beverages causes dehydration, thus favoring premature aging of the skin.
Foods and Drinks good for the Skin
Fortunately, our skin also has valid allies. These are foods and drinks that, if consumed regularly, allow us to preserve them and delay the appearance of wrinkles.
Consuming a good amount of antioxidants is the basic principle of an anti-wrinkle diet. Antioxidants counteract the effects of free radicals, one of the main causes of skin aging. The foods richest in antioxidants are fruits and vegetables such as broccoli, spinach, carrots, squash, oranges, kiwis, and apples. Eating these vitamin-rich foods daily protects our cells from premature aging and makes them a fundamental anti-aging weapon.
Amino acids, the basic substances that makeup proteins, also play a significant role in preventing wrinkles. A good reserve of amino acids promotes the regeneration of collagen and skin cells. Among the foods with a higher content of amino acids, we find eggs rich in antioxidants and vitamins and fish, which also contains a good amount of omega 3.
Omega 3 are fatty acids useful for the well-being of our body and our skin. In particular, they strengthen and protect the cell membrane by slowing the appearance of the first wrinkles. To fill up on omega-three we recommend regular consumption of vegetable oils (such as olive oil, linseed oil, or walnut oil) of fish (such as salmon, mackerel, or sardines) and snails.
Recently, researchers from the University of Melbourne, analyzing the eating habits of a sample of people from Australia, Sweden, and Greece, concluded that a diet rich in fish, vegetables, and olive oil delays the appearance of wrinkles and helps keep skin younger for longer. This would be the result of a diet that combines antioxidants, monounsaturated fats, and lean proteins.
In short, our skin is also the fruit of what we eat. At this point, let’s focus on some of the foods that, most of all, are good for our skin and help us fight against annoying and dreaded wrinkles.
Eating to prevent wrinkles
This is not a miracle. Wrinkles are due to the passing of the years and are inevitable. However, it is possible to sport a younger look or reduce the impact of wrinkles on the face and the rest of the body.
Exposure to sunlight and lack of hydration and exfoliation added to age are the main causes of wrinkles’ appearance on the skin. To prevent them from occurring early or becoming too obvious, a healthy diet is necessary. It is essential to include foods rich in antioxidants and vitamins that promote collagen production.
It has been proven that a correct lifestyle and a healthy diet can help eliminate wrinkles. In this way, it is also possible to restore the correct functions of the organism. At this point, all that remains is to find out which foods are essential to prevent skin aging. From food, it is possible to absorb the nutrients necessary for the skin, hair, and nails’ well-being.
Water
Suppose the body does not receive enough water. In that case, the skin becomes dehydrated, stiff and filled with wrinkles: it is, therefore, necessary to drink glass upon awakening at room temperature, another before breakfast, and a little every hour, considering that to calculate the right amount of water you need to add the height in centimeters with the weight in kilos and then divide by 100, as advised by Margherita Enrico in her book ‘The science of youth’ (for example height 1.70 cm; weight 70 kg = 2.4 liters of water per day). The right moisture is supplied to the skin, but waste and toxic substances are eliminated through the kidneys.
Blueberries
It seems almost impossible that such a small fruit could contain so many qualities. Despite this, blueberries have shown that they can be a source of great benefits while small in size.
They are rich in antioxidants that help prevent long-term cell damage. They can protect the skin from the environment (pollution, smoke, chemicals, etc.). Blueberries’ consumption is recommended for those who have diabetes or high cholesterol and who want to lose weight.
It is a superfood! Just a handful of these berries every morning for breakfast. You can combine them with oats or cereals, but you can also prepare a tasty cranberry juice.
Fruit rich in vitamin C
When we think of vitamin C, only oranges come to mind. Despite this, there are many fruits rich in this nutrient. To prevent wrinkles, we recommend strawberries, guava and kiwi.
In addition to protecting the immune system from disease, vitamin C has been shown to stimulate the skin’s collagen production. As if that were not enough, it reduces the inflammation that often appears under the eyes (bags or dark circles).
The kiwi also contains many antioxidants that neutralize free radicals, which trigger cell damage, heart disease, or even cancer.
Dark chocolate
You have to buy the purest you can find (or can afford, as it’s not always cheap). Chocolate has a high content of flavonoids which, among other benefits, improves the appearance of the skin and thus helps prevent wrinkles.
You can dissolve it in a cup of almond milk and enjoy it every day, either as a cold or hot drink (depending on the time of year). Cocoa increases blood flow to the tissues and hydrates the skin. This is to reduce the appearance of wrinkles and the typical appearance of people of a certain age.
Tomato
It is essential to use it raw if you want to make a face mask. A grandmother’s trick is to apply tomato slices on sunburns to avoid skin dehydration.
If, on the other hand, you consume it cooked, you will make better use of its lycopene content (what gives it its red color), which has great properties to improve the appearance of the skin.
Oysters
This ingredient is somewhat sophisticated in some parts of the world but common currency in others, and it is loaded with zinc. This mineral offers many benefits, such as repairing the skin and increasing the amount of collagen (which gives the skin structure and tone).
It has antioxidant properties and protects cells. Oysters are used to keep hair and scalp healthy, nails strong and eyes healthy.
Salmon
It certainly cannot be missing from an anti-wrinkle diet. It contains vitamin E, which fights cell aging and gives tissue tone, and stops free radicals. Salmon is one of the fish classified as “blue,” which will help you have smooth and youthful skin thanks to Omega 3 fatty acids content. (Don’t worry. this is good fats.) Their task is to replace the lipids that the skin is losing and, thus, to give it flexibility and hydration. It also reduces the inflammation of the cells, which causes dryness, redness, and acne. If you don’t eat fish, you can choose another source of Omega 3, such as walnuts or flax seeds.
Cereals
Whole grains are sources of nutrients rich in benefits (such as fiber, vitamin B and iron, among the most important). They naturally increase collagen production and erase the premature signs of aging, thus helping to prevent wrinkles.
If you need other reasons to convince you to include them in your diet, you should know that they are potent antioxidants that protect against the action of UV rays.
3 Anti-aging Recipes
At this point, let’s see three rather unusual anti-aging recipes.
The virtues of garlic
Who would have thought? Garlic is a rich source of polyphenols, excellent allies for our skin. The advice is to consume a clove of garlic a day, preferably raw, to be cut into pieces and eaten a little at a time during the day.
The benefits of licorice
Licorice is little known for its anti-wrinkle and anti-aging effects. Still, it contains flavonoids, antioxidant molecules that can protect the body’s cells. So why not take advantage of its benefits? It is possible to consume the more traditional licorice sticks, prepare infusions, or even use the powdered licorice to flavor other foods or drinks.
Chestnut pollen
Chestnut pollen is a precious ally in the fight against wrinkles, thanks to its antioxidant properties. Thanks to polyphenols’ content, selenium and vitamin E, it fights free radicals, therefore the aging of the skin. It can be eaten mixed with fruit compote or yogurt.
Anti-aging supplements
The most widely used anti-aging supplements include:
- antioxidant supplements: vitamins A (in the form of carotenoids ), C and E, lipoic acid, catechins, quercetin, resveratrol, fruit extracts such as orange blueberry, other polyphenols etc.
- Supplements for the function of the microcirculation and antioxidant capabilities: Centella Asiatica, red vine, rutin, horse chestnut, diosmin, piscina witch hazel etc.
- Anti-inflammatory supplements: curcumin, devil’s claw, Boswellia, omega three, fish oil, krill oil, etc.
- supplements for joint wellness, skin and hair: collagen, MSM, sulfur amino acids, hyaluronic acid, copper, zinc
- supplements to support the immune system: vitamin C, glutamine, echinacea, Uncaria, Rhodiola, Eleutherococcus, mistletoe, etc.