Contents
How our skin looks is determined by various factors: proper care for it, choosing the right cosmetics, as well as following a special diet. It turns out that some products can slow down aging and delay the appearance of the first wrinkles. According to experts, an anti-fading diet should contain many different vitamins, trace elements and flavonoids, which are natural antioxidants. Today we will talk about what products are the most beneficial for the skin.
Why wrinkles appear
Wrinkles are one of the signs of aging. They appear when the elasticity of collagen fibers decreases. This is due to a decrease in the number of fibroblasts in our bodies – cells on which the synthesis of collagen and elastin, which form the skin frame, depends. After about 30 years in the human body, the process of producing hyaluronic acid first decreases, and then completely stops. Its deficiency also leads to the formation of wrinkles. That is, our organisms are arranged in such a way that with age, certain substances necessary to maintain the elasticity of the skin cease to be synthesized.
In this case, everyone has two options. You can let everything take its course and watch in the mirror how the skin loses its freshness every day. And you can try to replenish the stocks of missing substances by eating certain foods.
Antioxidants, free radicals and skin aging: is there a link?
Free radicals are atoms with very high chemical activity. They are able to quickly oxidize various substances, including enzymes, present in human skin. Why is this process dangerous? At least the fact that oxidation is usually associated with the aging of body cells.
As for the effect on the skin, free radicals interfere with the proper functioning of enzymes. As a result, the production of collagen (the protein responsible for skin elasticity) is disrupted and there is a disproportion between the number of dead and new cells formed in their place, and this leads to a weakening of the skin’s regenerative ability. It should also be noted that in some cases, under the influence of free radicals, nucleic acids (DNA) are damaged, which are responsible for the proper renewal of cells. A possible consequence of this is the development of cancer.
The main sources of free radicals:
- polluted environment;
- stress and constant overwork;
- abuse of alcohol and certain types of medicines;
- smoking;
- solar radiation;
- frequent consumption of foods containing trans fats, preservatives.
And now about antioxidants. It is these substances that help the body counteract the effects of free radicals. For this reason, the main components of drugs designed to combat early aging are antioxidant substances. However, cosmetics alone cannot fight wrinkles. Antioxidants must also be ingested as part of food, due to which the inhibition of the aging process occurs from the inside.
The most important antioxidants that the body can get from food are:
- vitamins A, C, E;
- beta-carotene (provitamin A);
- Coenzyme Q10;
- lycopene;
- flavonoids;
- lutein;
- trace elements: selenium, copper, manganese, zinc.
What components will save you from wrinkles
Collagen
Another important component, without which it is impossible to maintain the elasticity and youthfulness of the skin. Nowadays, cosmetic products containing collagen are very popular. Manufacturers talk about such products as the best that can be offered to aging skin. However, researchers do not advise consumers to blindly believe in the anti-aging effect of such products. There is an opinion that collagen molecules are quite large in size, so they cannot penetrate the skin as part of creams. Therefore, a more effective source of the substance is called food rich in collagen (all foods with gelatin).
Coenzyme Q10
Q10 is an enzyme that helps remodel aging skin cells. To restore the reserves of this enzyme in the body, it is useful to eat fish, offal, oils, whole grains, spinach, broccoli. But it is important to remember that this component is absorbed by the body only in the presence of fats, so it is useful to use any of these products in company with oils.
Flavonoids
Flavonoids are useful in that they prevent the destruction of cell DNA, have a beneficial effect on collagen biosynthesis, improve the condition of connective tissue and protect the skin from the harmful effects of ultraviolet radiation. Flavonoids are found in many plant foods. Most of the substance is found in blackcurrants, dark grapes, blueberries, beets, legumes, carrots, parsley, lettuce, blackberries, pomegranates, broccoli, apples, dark chocolate (only that contains 70% cocoa or more).
The most useful minerals
Selenium plays a fundamental role in the fight against free radicals. To restore the reserves of this trace element, it is useful to regularly consume seafood (shrimp, oysters, lobsters), walnuts, hazelnuts, almonds, mushrooms, fish, whole grains, garlic, onions.
Zinc is essential for protein synthesis and cell division. The lack of this mineral is manifested by various dermatological problems, including wrinkles and early aging. You can get this mineral from such products: seafood, meat, liver, cereals, nuts.
Vitamins for wrinkles
Vitamins are powerful antioxidants, meaning they are indispensable for fighting free radicals. To keep the skin young and fresh as long as possible, it is useful to consume foods containing vitamins A, C and E daily.
Vitamin A (retinol) stimulates the production of collagen, prevents premature aging and sagging of the skin, evens out its color.
Best Food Sources:
- carrots, tomatoes, red peppers, spinach;
- melons, peaches, apricots, oranges;
- eggs, butter, milk, cheese;
- liver;
- mackerel, salmon.
Sources of provitamin A (beta-carotene):
- green vegetables, pumpkin, carrot, melon, mango, red pepper, black currant, strawberry, raspberry.
Vitamin E has a beneficial effect on the structure of the lipid layer, which protects the skin from the adverse effects of the environment.
Sources:
- different types of oils;
- a fish;
- tomatoes;
- sunflower and sesame seeds, nuts, wheat germ.
Vitamin C (ascorbic acid) stimulates collagen synthesis, strengthens blood vessels. Thanks to this effect, the skin becomes smooth and radiant.
Rich in ascorbic:
- sauerkraut, tomatoes, chili peppers, parsley;
- citrus fruits, strawberries, black currants, rose hips.
Protein for skin smoothing: veal, fish
A portion of meat or fish contains a lot of zinc, and this mineral relieves inflammation and redness of the skin, accelerates wound healing. In addition, meat and fish are a storehouse of complete protein. These products contain the amino acids necessary for the formation of collagen, which is known to provide firmness to the skin and protect against the appearance of wrinkles. When there is not enough protein in the diet, collagen stores run out in the body. As a result, wrinkles appear faster. By the way, to produce the required amount of collagen, the body also needs vitamin C. Therefore, it is useful to combine meat or fish with foods rich in ascorbic acid.
Vitamin C for collagen: oranges, currants, peppers
Vitamin C affects not only the production of collagen, but also the condition of blood vessels. If the diet lacks vegetables and fruits rich in ascorbic acid, spider veins often appear on the skin, and the face looks dull, acquires a grayish tint.
To get your daily dose of vitamin C, just eat a small orange, a handful of blackcurrants, or a quarter of a pepper. By the way, you can not worry about a possible overdose of the vitamin. Ascorbic acid is a water-soluble substance, which means that its excess is excreted from the body with urine and sweat.
Fats against drying out: nuts, avocados, rapeseed oil
Everyone knows that to prevent dehydration, you should drink at least 2 liters of water per day. However, this is not enough when it comes to skin hydration. In order for moisture to be able to stay in the epidermis, the body needs foods rich in unsaturated fatty acids. Fats act like a balm on the skin. Thanks to them, a natural lipid layer is formed that prevents the skin from drying out. As a result, the epidermis becomes more resistant to harmful external factors and less sensitive to moisture loss.
In addition, many oils and nuts contain vitamin E, known as the elixir of youth. This vitamin has been scientifically proven to slow down the formation of wrinkles and also protect the skin from UV rays.
Leafy vegetables for regeneration: spinach, lettuce, Brussels sprouts
Most people associate beta-carotene primarily with carrots. However, dark green leafy vegetables also contain large reserves of the vitamin. Beta-carotene, getting into our bodies, turns into active vitamin A, which is responsible for the proper regeneration of the skin. Therefore, if the body lacks vitamin A, the skin dries up, flakes, loses its elasticity. In addition, beta-carotene acts as a natural filter against UV radiation. But in order for the skin to feel the benefits of the vitamin, foods that contain it should be consumed with a small amount of fat.
Other products that are good for the skin:
- tomatoes (contain vitamin C necessary for collagen and lycopene, which protects against UV rays);
- raspberries (rich in flavonoids, polyphenols, vitamins and antioxidants that slow down aging);
- fermented milk products (contains probiotics, which are useful not only for the digestive system, but also for the skin);
- avocado (contains many fatty acids beneficial for the skin, as well as glutathione, known for its anti-aging effect);
- honey (it has pronounced antiviral and antioxidant properties, it is useful to use it inside and as a face mask);
- bread with bran (regulates the sebaceous glands, prevents dryness and flaking);
- apples (they contain a lot of iron, thanks to which wrinkles in the nasolabial fold do not form longer).
Natural wrinkle protection in summer
It is difficult to argue about the benefits of the sun for the skin – and indeed the entire human body. But if the skin is in contact with aggressive sunlight for too long (for example, in the summer), then this does not benefit it. It dries, becomes wrinkled, loses elasticity. Sunscreen helps prevent this to some extent. But its protection will be even more effective if you follow the right diet in the summer.
The purpose of sunscreens is to protect the skin from UV rays. But as American researchers have discovered, our bodies can produce a special enzyme that restores areas of the skin after damage from ultraviolet radiation. And what is most interesting, the production of this enzyme directly depends on what we eat. Experts have compiled a list of products that are more effective than others in promoting the production of this enzyme and which must be in the summer diet of everyone who wants to protect their skin from scorching rays.
Blueberries
Often cited as one of the healthiest berries for humans, these berries contain incredible amounts of powerful antioxidants that, among other things, help protect the skin from the damaging effects of prolonged sun exposure. In addition, these black berries contain a lot of vitamin C – one of the most beneficial substances for the skin. Experts advise eating at least a handful of blueberries every day to prevent the appearance of wrinkles after visiting the beach.
Watermelon
This large berry can be safely called the leader in the content of lycopene. This substance, according to a 2012 study, is able to absorb ultraviolet radiation of different spectra. That is, it is enough to consume watermelons for several weeks for the skin to develop natural protection against ultraviolet radiation. In other words, lycopene can partially act as a sunscreen, preventing skin damage.
In addition, watermelon is 90% liquid, which means it is useful for additional skin hydration.
Seeds and nuts
Walnuts, hemp seeds, flax and chia (Spanish sage) contain essential omega-3 fatty acids, which are simply indispensable for the skin in the summer. Why are they useful? Omega-3s have anti-inflammatory properties, protect the skin from damage and prevent the consequences of too long contact with the scorching sun.
Carrots and leafy greens
These foods are a real storehouse of vitamin A. In 2007, researchers found that after 10 weeks of regular consumption of carrots and leafy vegetables, the body develops natural protection from the sun. The use of these products allows you to saturate the body with antioxidants lutein and zeaxanthin, which prevent the formation of wrinkles, and also serve as a prevention of skin cancer.
Green tea
One study found that green tea reduced skin damage caused by UV radiation. This is due to the fact that the drink prevents collagen deficiency in tissues. In addition, data from a scientific experiment conducted on mice showed that green tea rich in flavonoids reduces the risk of developing cancers caused by ultraviolet radiation.
Cauliflower
In the summer, a lot of vegetables and fruits appear on our tables. If you care about the condition of the skin and want to keep it fresh longer, do not ignore cauliflower. This vegetable contains histidine. This substance is a natural protection against UV radiation. In addition, cauliflower is rich in antioxidants, which slow down all aging processes, including the formation of wrinkles.
Summer anti-wrinkle drink
This drink is the best thing to offer the skin in the hot summer season. It is delicious, perfectly quenches thirst, and also prevents dry skin and the appearance of wrinkles on it.
Cocktail Ingredients:
- one and a half glasses of chilled green tea;
- 1 glass of blueberries;
- 2 slices of watermelon;
- half a small cauliflower;
- 1 small carrot;
- 2 tbsp. l. hemp seeds;
- 1 Art. liter. lemon juice;
- several ice cubes.
All components are placed in a blender bowl and beat until smooth.
Water is the basis of everything
But no diet can prevent the formation of wrinkles if there is not enough fluid in the diet. Insufficient water intake is the fastest way to skin aging. Without the necessary moisture, it loses firmness and elasticity. The minimum to prevent drying of the skin is 2 liters of pure water per day.
To restore the condition of the skin and remove the first wrinkles, you will need not only a good cream. Body care begins with the right diet – rich in vitamins, minerals and other components that are beneficial to the skin.