Concern for early signs of skin aging or wrinkles are common!
Earlier aging was common is elder people. But in few years, the issue has arisen due to many of changes.
The changes are environmental and even our lifestyle.
Environmental changes are creating lot more issues that are making our life tough. Even though it is doing a lot of problems, we can’t control the change.
Another is the lifestyle change. In past few years, our lifestyle has completely changed which has increased the risk of early aging. Lifestyle changes are an addiction to unhealthy foods, missing essential nutrients, stress and no physical activity.
As we can’t control the environmental changes, our focus should be lifestyle changes. Lifestyle changes can save us from mostly every issue.
What is the reason for early aging or wrinkles?
Aging is a natural process, and it can’t be stopped but its slow process. But due to environmental changes and lifestyle changes, aging has taken a pace.
Aging is a natural process which increases due to oxidative stress. Since oxidative is a natural process, it also can’t be controlled nor the aging.
Oxidative stress leads to the production of free radicals which is not harmful in normal level. But with the increase in free radicals the risk and damage increases.
These free radicals are the reason for the increase of many health issues worldwide. They are causing health problems like cancer, tumor, Alzheimer’s, dementia, cardiovascular diseases, etc.
Early aging and wrinkles are another issues that are the result of high level of free radicals. These free radicals harm the healthy cells which lead to aging or wrinkles.
What is the most effective way to fight these free radicals or aging?
As said, lifestyle is the cause of health issues. Earlier foods were the reason to protect us from free radicals and aging.
Yes! Food acts a protective agent from health issues.
Then what has changed now?
At present, our eating habit has completely changed. If your eating habit has not changed, then it’s good to hear.
We are addicted to eating unhealthy calorie dense foods. These calorie dense foods lack essential nutrients that are responsible for protecting from health issues. That means we lack protection from aging causing free radicals.
What are those essential nutrients and how they protect from free radicals?
Those essential nutrients are antioxidants that are potent to protect from free radicals.
Free radicals are highly active uncharged molecules having a unpaired valence electron. Due to this nature, it harms healthy molecules or cells to make it unstable. But these damage cause problem when not checked at the right time.
During these time, antioxidant comes to play a vital role. They provide electrons to free radicals making them stable.
Along with neutralizing free radicals, they are also found to repair the damage caused due to free radicals. So they reverse the aging caused to free radicals.
How can food provide healthy skin?
Each food available naturally are rich source of active antioxidants. Some contain high amount while some contain low. But along with those antioxidants they also provide other nutrients that are required for absorption of those antioxidants.
Natural source is the safest means to get nutrients. They won’t cause any problems as some of the supplement.
As said, food is the best way to tackle the problems, I have listed the best foods for healthy skin.
These foods are from every varieties, fruits, veggies, nuts, etc. so that you can enjoy every type.
Do remember to get the most benefits, you shouldn’t need to depend on the single type of food. You have to eat every type of food to balance the nutrients missing in one type. So enjoy varieties and your taste bud will also love it.
Healthy Foods For Skin
Every foods type provides a unique flavor and combination of nutrients. You won’t find same proportion nutrients in other food. Along with, our body requirements are quite different. It needs some nutrients in small quantity while some in large quantity.
Thus, it becomes essential to eat varieties of foods instead of focusing on a single type.
Vegetables: Vegetables have a lot of nutrients that are required for skin. They provide nutrients that protect from aging by nourishing and detoxifying the toxin.
So know the best of foods that make it healthy.
Tomato is nutrient rich food that slow down aging. They provide a good amount of nutrients like Vitamin A, Vitamin C, lycopene and protein.
Vitamin A and Vitamin C are excellent antioxidants that nourish skin. Lycopene content in tomato makes it favorable for skin health. Lycopene is a carotenoid that protects from free radicals and early aging. While it acts a natural sunscreen from inside protecting from UV rays damage. (1, 2)
Application of tomato juice on skin, tighten the pores and prevents pimples due to its acidic nature.
Kale contains a healthy dose of nutrients that provide overall nourishment.
It is an excellent source of Vitamin A and Vitamin K.
Vitamin A plays a lead role is repairing the tissues beneath the skin and also protect from free radicals. Deficiency of Vitamin A can lead to dry and flaky skin. (3)
Another important nutrients kale contain Vitamin C. Vitamin C is essential to build and maintain collagen, a protein required to maintain structure of the skin. Along with potent antioxidant, it provides protection from free radicals. (4)
Pumpkin is a good source of beta-carotene. Body converts beta-carotene to Vitamin A that is required for the growth of epidermal cells.
1/2 cup pumpkin provides 400% of daily Vitamin A requirements. Thus, in turn, it provides healthy and blemish free skin. (5)
Bell Pepper, especially the red one is the most preferred for healthy skin. Red bell pepper contains twice the amount of vitamin C compared to other varieties.
Vitamin C is a strong antioxidant that protects from radicals. Along with, it helps to build and nourish collagen for healthier skin.
Along with it contains essential carotenoids: lutein, beta-cryptoxanthin and zeaxanthin that provides it healing property.
Vitamin E present in bell pepper is required for the healthy and youthful look.
Women eating green and yellow pepper daily has been found to have fewer wrinkles. The antioxidants carotenoids in yellow and orange pepper decrease the skin sensitivity.
Broccoli is another good food for the skin. It is a rich source of antioxidants and glucoraphanin.
Antioxidants present in broccoli such Vitamin C and Vitamin E provides total benefit.
Vitamin C helps in protection and developments of new skin cell.
Vitamin E provide protection from damage caused due to sun UVB rays. (6)
Glucoraphanin is converted into sulforaphane is potent in repairing the damaged cells. (7)
Brocolli protects from free radicals and nourishes it. Along with it contains other nutrients that it is helpful to protect from infections.
To get a healthy looking skin, you need to add carrot in your dish.
The carotenoids content acts as antioxidant protect from free radicals and slows down the aging.
Spinach has a high dose of antioxidants property.
A cup of spinach (180 g) contains 987% of Vitamin K, 105% of Vitamin A and 24% of Vitamin C of Daily Recommended Allowance (RDA).
With a whole lot of antioxidant property, it provides high protection from free radicals and healthy skin development.
8. Butternut squash
100g of Butternut squash contains Vitamin A, 345% of RDA. Vitamin A helps for the healthy growth of skin.
9. Sweet Potato, Artichoke
Sweet potato and artichoke have a right amount of Vitamin C that prevent early aging.
Better food for your skin, perfect foods to reduce the signs of aging and wrinkles.
A study found that 10 out of 11 people found better skin improvement after adding 1 bag of watercress a day to the diet. (10)
7 out of 11 women found improvement in their wrinkles. One woman also found 39% improvement in wrinkles.
Vitamin C in watercress is more than orange, vitamin A and beta-carotene is higher than apple, broccoli, and tomato.
Burdocks are used from ages to treat skin issues. It is used to calm and heal acne, eczema to psoriasis. It is highly beneficial due to its blood cleaning and internal cooling abilities.
In 2008, a study found that burdock showed a significant improvement in the metabolism of the dermal extracellular matrix that reduce wrinkles. (11)
Lemon is an excellent source of Vitamin C that is required for healthy development of skin cells.
Drink lemon juice with warm water early in the morning for better detoxification.
Rosemary is excellent for skin health. Its antioxidant property provides protection from free radicals. While the oil application can prevent and treat acne. Massaging with the oil improves complexion and also lighten the dark spots.
14. Sunflower seeds & Flaxseeds
Sunflower seeds contain healthy fat along with fat soluble Vitamin E that makes skin healthy. Flaxseed is a rich source of Omega 3 that helps in the healthy development of cell membrane. (12)
15. Olive oil
One of the healthiest food or oil for your health. Olive oil is a rich source of Omega 3 and other anti-aging antioxidants that help in maintaining healthy skin.
Fruits: After vegetable, fruits are the best anti-aging food. For skin every type of fruits is good. They are rich in nutrients and water that nourish, hydrate and protects from aging issues.
Some of the foods act great for skin, so know those fruit.
Berries like Amla, strawberry, blueberries, raspberry, blackberry, etc. are packed with high dose antioxidants and antioxidants property possessing flavonoids.
With a high dose of antioxidants property, they are potent to provide active protection from free radicals.
In studies, it was found that applying natural strawberry mask reduces fine lines.
17. Orange peel
In studies, it was found that people eating orange peel have 33% less risk for squamous cell carcinoma.
While the orange fruit contains a good amount of Vitamin C that provides protection from free radicals.
Pomegranate is among the highest the source of antioxidants content. Research shows that antioxidant capacity of pomegranate is greater than green tea or red wine.
Applying the paste once or twice reduce the signs of aging.
Sour Cherries have 19 times beta-carotene found in blueberries that help in the development of healthy skin.
Kiwi has healthy composition of Vitamin E, C and lycopene that slows down the degeneration and fight free radicals.
Nuts: Nuts are an excellent source of nutrients that are required for healthy development of skin cells. With healthy growth, it provides nutrients that protect from free radicals.
They are best foods for snacks or even it used to garnish sweet dishes. You can enjoy it whatever way you wish, but you will get healthy skin.
Walnut contains a high amount of Omega 3, improves skin elasticity.
Along with, copper boosts collagen production that provides healthy skin.
22. Brazil nuts
With a good amount of antioxidants, it also contains selenium that promotes a healthy glow, elasticity, and protection from free radicals.
Selenium also improves the activity of glutathione, an antioxidants compound that remove free radicals from cells membrane.
Some of the food that provides more benefits to skin in the form of face pack. Among those, turmeric is also one.
A pinch of turmeric along with tomato paste, rice flour, and raw milk, when applied for 30 minutes, reduces signs of aging. Rinse it with cool water.
Fishes are the good source of nutrients. They provide a high amount of Omega 3 and other nutrients for healthy skin. Salmon, tuna, oyster and sardines are the most healthy choice.
25. Dark chocolate
Are you considering to eat dark chocolate?
Many people say that eating dark chocolate is bad for skin, but it’s not.
Flavonoids present in dark chocolate protects from sun-induced damage. (19).
It is also found that eating chocolate high in flavanols for 12-week double MED. Minimal erythemal dose (MED) is the minimum of UVB required to cause redness within 24 hours after exposure.
Along with, it is also found to increase blood flow that is responsible for healthy skin.
Protein content in yogurt helps skin become firmer, so it makes more resistant to lines. Eating yogurt daily provides a healthy and smooth skin.
27. Red Wine
Red wine, the healthiest source of free radicals fighting anti-oxidants.
Resveratrol present in red wine provides protection from free radical induced diseases like cancer, Alzheimer, etc. Along with those, it also reduces the effect of free radicals on skin.
28. Green Tea
Green tea has high antioxidants that provide protection from free radicals.
Studies at Case Western Reserve University and the University of Alabama at Birmingham found that it can reduce the risk of skin cancer. (20)
For healthy skin, the body needs essential nutrients that are required for healthy development and to provides protection. There are lots and lots of foods that contain those nutrients in the different amount. But few of these are highly recommended for a healthy and flawless skin.
These nutrients provide nourishment and protection. So know the best nutrients that you shouldn’t miss.
1. Vitamin A, C, B3, E, Lycopene
All antioxidants are playing a different role in skin development and protection.
Vitamin A is utilized to recover the tissues beneath the skin providing supple and healthy look.
Vitamin C are used in the production of collagen that is required to maintain the structure of the skin.
Vitamin E is required to treat sunburns and also lighten the dark spots.
Lycopene is a unique carotenoid that protects against free radicals and acts as a natural sunscreen.
Along with these function, they are active antioxidants. Due to their antioxidant property they neutralize free radicals and slow down the aging. Also, they reverse the effects of aging.
2. Healthy Fat
Omega 3 and Monosaturated fatty acids are healthy fats that are required for the development of healthy cell membranes. They are responsible for the production of skin’s natural barrier that maintains hydration and results in healthier and younger.
They are responsible for lowering sensitivity to the sun. It also diminishes the inflammation protecting from acne. (23)
A healthy nutrient acts as antioxidants in the presence of Vitamin E. It neutralizes the free radicals and also cleanses the free radicals beneath the skin membrane.
It is also found to reduce the risk of skin cancer. (24)
Zinc is essential for reducing the inflammation thus lower acne development. They provide immunity to inflammation against free radicals.
That’s all about the healthy nutrients required for healthy skin. They all are highly potential to provide protection from free radicals which is the primary cause of issues.
Tips for Healthy Skin
A healthy diet will do the most to maintain healthy skin. But with healthy eating you need to take extra care of skin due to extreme change in environment.
There are 4 tips that you need to follow to protect skin from harm.
1. Protect from the sun
Protection from the sun is the most important thing to remember. Due to extreme change, exposure to UVB rays has increased. These UVB has increased the risk of free radicals.
Prolonged exposure to the sun can cause age spots, wrinkles, and other skin problems. It is also responsible for increased risk of skin cancer.
Tips to protect skin damage from sun:
- Use sunscreen: Apply sunscreen at least SPF 15. Apply it 15 minutes before going out. Apply it every 2 hours if you are swimming or perspiring.
- Seek shade: Avoid strong sunlight between 10 am to 2 pm.
- Wear protective clothing: Wear protective clothing while leaving out. Extra protection like long-sleeved, long pants and wide-brimmed hats.
2. Don’t smoke
Another worst thing that is damaging skin health.
Smoking is responsible for wrinkles and can make you look older.
It narrows the small blood vessel in the outermost layers of skin. Due to this, transportation of nutrients and oxygen slow down. Due to depletion of essential nutrients, damage to skin increases.
Along with, smoking is responsible for the damage of collagen and elastin that are responsible for elasticity and skin strength.
Smoking is quite bad to overall health instead of just skin. It better to quit it.
3. Treat you skin gently
Be gentle on skin, it is most sensitive. They are many ways you might be harming it.
- Don’t bath longer and also use warm water. Hot water and longer bath remove oil from the skin. These oils are responsible for the supple and healthy skin.
- Avoid using strong soap or detergent as it also removes oil from the skin.
- Pat dry after the bath as it will prevent loss of moisture due to rubbing towel.
- It is important to moisturize if you have dry skin.
- Shave carefully. Use good lubricate for skin, clean, sharp razor, shave in the direction the hair grows not in opposite direction.
4. Manage stress
Stress is another problem that is also known as lifestyle problem. Due to busy schedule and workload stress level has increased, increasing the skin problems.
Stress increases acne breakout and other skin problem that make you look older.
Have a to-do list, don’t overburden work and enjoy doing fun stuff.
Meditation is the best thing you can try to fight stress. It is found that people practicing meditation have a slow aging effect.
Skin is the reflection of our lifestyle. A healthy lifestyle reflects healthy while unhealthy lifestyle leads to dull skin.
A healthy diet and those 4 tips will help you get the result you always wanted. So starting eating healthy and delicious food that will meet your taste needs and also health.
You will also like other detailed guides for health:
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