With a healthy diet and lifestyle, you can reduce the signs of premature skin aging. Learn how to keep your skin younger with the right foods
Aging, including skin aging, is a natural process, and one you can’t reverse. But that doesn’t mean that you can’t slow it down.
Nutrition plays a vital role in maintaining skin health. With a healthy diet and lifestyle, you can reduce the signs of premature skin aging. Learn how to keep skin younger with the right foods, especially ones rich in antioxidants such as vitamin C, vitamin E, and vitamin A.
How does vitamin C help your skin look younger?
Eating foods that contain antioxidants regularly can help make your skin look younger and healthier. Antioxidants are agents that fight off the free radicals and are believed to have some role in the anti-aging process.
Vitamin C in the form of L-ascorbic acid can be used orally and topically for skin benefits. It is found abundantly in foods such as citrus fruits, blackcurrant, rosehip, guava, kiwi, pomegranates, chili pepper, and parsley.
Vitamin C plays a role in stabilizing collagen, which is an important compound that helps the skin stay firm and tight. Moreover, it plays a role in iron absorption and increases the bioavailability of selenium. Iron and selenium help prevent photo-induced skin damage, a factor that accelerates skin aging.
How does vitamin E help your skin look younger?
Eating products rich in vitamin E protects against skin aging by reducing collagen cross-linking and lipid peroxidation at the cellular level.
Additionally, vitamin E protects against sun-induced skin damage by increasing the skin’s defense against wear and tear caused by ultraviolet (UV) light.
You can get your daily dose of vitamin E from oils such as wheat germ oil, sunflower oil, and safflower oil, as well as seeds, corn, and soy.
How does vitamin A help your skin look younger?
Vitamin A is an essential nutrient that supports skin health in addition to promoting reproductive health and immune function. It exists in the form of compounds known as carotenoids. Beta-carotene, lycopene, and retinol are all highly effective antioxidants.
- Helps prevent UV light-induced redness (erythema)
- Found in yellow, orange, and green fruits and vegetables, such as carrots, spinach, lettuce, tomatoes, broccoli, cantaloupe, sweet potatoes, and winter squash
- Helps prevent skin discoloration and texture changes
- Boosts procollagen levels in the skin that can slow down the skin aging process
- Found in tomatoes and other red fruits and vegetables such as red carrots, watermelons, and papayas
- Improves fine lines and smooths uneven complexions
- Found in foods such as beef liver, lamb liver, milk, egg yolk, cheese, fatty fish (salmon, sardines, tuna), cod liver oil, and prawns
- Excess consumption A through supplements can be dangerous
What is the role of fatty acids in making your skin look younger?
Lipids are an important part of the skin, as they are closely related to skin epidermal barrier function and play a huge role in damage repair. Skin aging is often associated with a decrease in fat content.
Fatty acids such as omega-3 and omega-6 polyunsaturated fatty acids can help restore lipids in the skin. They are found abundantly in olive oil and fatty fish.
What lifestyle habits can help keep your skin youthful?
While eating foods rich in vitamins can help, skin aging is a complex process. Maintaining the health of your skin depends on other factors such as sleep, exercise, stress levels, and skin care practices. Here are a few things to follow if you want to make your skin look younger.
- Stay well hydrated.
- Include protein, fiber, and good fats in your diet.
- Ditch processed foods and sugar.
- Avoid smoking.
- Limit alcohol intake.
- Exercise for at least 30 minutes a day.
- Get 7-9 hours of sleep every day.
- Reduce stress.
- Wash your face only twice a day and after sweating with a mild, fragrance-free cleanser.
- Do not use skin care products that sting or burn.
- Moisturize adequately.
- Wear sunscreen of SPF 30 or higher when outdoors.
- Avoid repetitive facial expressions.
- Apply self-tanner instead of tanning under the sun.
- Try over-the-counter serums that contain retinoids, vitamin C, or hyaluronic acid to see if they help improve the appearance of your skin.
Medically Reviewed on 8/10/2021
11 ways to reduce premature skin aging. https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/reduce-premature-aging-skin