Anti-aging Diet to Get the Perfect Skin



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Did you know that you have two types of age – biological and chronological! Chronological age is basically your current age in years. Biological age is your true age as it represents your age at cellular level. Chronological age is beyond our control but with the proper anti-aging diet you can definitely slow down or even reverse your biological age!

There are many indicators of biological age, for example, skin thickness, skin elasticity, lean muscle mass, metabolic rate etc. Your health, life expectancy and quality of life depends on your biological age.

Today we’ve prepared a list of 6 nutrient rich diets that will help you to reduce your biological age. Since skin is the largest organ of the body and the effects of aging process is easily visible on the skin (e.g. wrinkles), our main focus today will be on how to get the perfect skin with anti-aging diet.

6 Anti-aging Diet Tips to Reduce Your Age

 

1. Vitamin A rich foods:

Recent studies have shown that vitamin A can significantly rejuvenate and remove wrinkles from the skin. Retinol (a type of vitamin A) significantly increases the synthesis of 2 essential components of skin – glycosaminoglycan and procollagen.

Procollagen is the precursor of collagen which is the most important protein of the skin. Collagen maintains the structural integrity, firmness and elasticity of your skin. The more collagen your skin has, the suppler it will be!

Glycosaminoglycan can be called the body’s own natural moisturizer. It has the ability to hold moisture within the skin and maintain skin elasticity and firmness. It also provides support to the different cells of the skin and promotes the production of collagen.

Vitamin A is also used to treat acne scars.

Foods rich in vitamin A: carrots, apricots, eggs, green leafy vegetables (broccoli, spinach), liver, sweet potatoes.

 

2. Vitamin C rich foods:

Ultraviolet rays from the sun can cause damage to the skin by damaging the collagen proteins. This is where vitamin C comes into play. Vitamin C protects and repairs the damaged collagen proteins. It is also essential for the synthesis of new collagen proteins!

Vitamin C is also an anti-oxidant and can reduce skin damage by free radicals. Free radicals are molecules which damage your skin and other tissues and accelerate the aging process. Vitamin C helps to protect the skin from free radicals by neutralizing them.

Foods rich in vitamin C: guavas, tomatoes, dark green leafy vegetables, papayas, citrus fruits (orange, lemon).

 

3.  Vitamin D rich foods:

We all know that skin can convert sunlight into vitamin D, but too much exposure to the sun can damage your skin and even puts you at risk of developing skin cancer. Fortunately for us, we can obtain all the vitamin D we need from our diet!

A study published by the Journal of Allergy and Clinical immunology shows that vitamin D can increase the production of protective molecules (e.g. cathelicidin) in the skin which help to prevent skin infections. Cathelicidin is a protein which boosts the immune system of the body and helps to prevent cutaneous infections by Staphylococcus aureus and other pathogens.

Vitamin D is responsible for the proper functioning of keratinocytes – which account for almost 90% of all cells in the outer layer of the skin. Keratinocytes have many skin-protective functions, for example, they are needed to trap moisture which helps to keep your skin soft and supple. They also help to protect your skin from pathogens (bacteria, fungi, and virus), heat and ultraviolet rays.

Vitamin D is also known to prevent skin cancer.

Foods rich in vitamin D: salmon, cod liver oil, tuna fish, liver, beef, egg yolk and cheese.

 

4. Vitamin E rich foods:

Vitamin E is a powerful antioxidant and can effectively neutralize toxins and free radicals which would otherwise damage your skin. It also protects your skin from the harmful effects of ultraviolet rays.

Scientists have found that delta tocotrienols – a form of vitamin E – can slow down the production of the skin pigment melanin, which is responsible for the formation of age spots!

Vitamin E also reduces water-loss from the skin, thus making the skin more soft, fresh and healthy.

Foods rich in vitamin E: Sunflower seeds, almonds, peanuts, dried apricots, pickled green olives, spinach.

 

5. Omega 3 fatty acid rich foods:

Omega 3 fatty acid is an essential fatty acid that you must include in your anti-aging diet. Omega 3 fatty acid helps your skin in many ways. It regulates oil production in your skin. It also keeps your skin hydrated and thereby prevents dry, scaly skin.

Omega 3 fatty acid can act as an antioxidant and protects your skin from ultraviolet rays and free radicals. It is also an anti-inflammatory substance which helps to reduce skin conditions like acne, psoriasis and rosacea.

Foods rich in vitamin E: flaxseeds, salmon, sardines and walnuts.

 

6. Zinc rich foods:

Zinc is a mineral which has many skin protective functions. Did you know many sunscreens contain zinc oxide as one of the key ingredients! Zinc oxide can filter out ultraviolet rays and thereby prevents cell damage by free radicals.

Zinc is also essential for wound healing. collagen formation and immune function.

Foods rich in zinc: Oysters, toasted wheat germ, lamb, low fat roast beef and crab.

 

That’s all for today! Now that you know the best anti aging skin care foods, incorporate them in your diet according to their daily requirements and stop aging!

Share this article and do let us know if you have any other anti-aging diet in the comments below!

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