Maintaining healthy and supple skin becomes more of a priority as we age. Healthy skin comes from the foods we eat as well as our lifestyle and as we get a little older, we need to work extra hard to keep it looking hydrated and in top shape.
While a well-balanced diet is important, of course, research also shows that certain nutrients can help prevent and reverse many signs of ageing. Making sure you include the below nutrients suggested by Nutritionist, Teresa Cutter also known as The Healthy Chef can mean better support for the strength, structure, and youthfulness of your skin.
PROTEIN TO MAKE COLLAGEN + KEEP SKIN FIRM
Protein consists of 20 amino acids, two of which are called L-lysine and L-proline, which are used in the production of collagen. Collagen gives strength and structure to the skin but can break down as you age, leading to saggy, dehydrated skin and pronounced wrinkles. Including enough quality protein sources in your diet strengthens your collagen levels and therefore makes your skin firmer and less prone to wrinkles.
Protein is necessary to maintain and repair the body, including the skin, on a cellular level. We can’t store protein in our bodies, so we must consistently provide a fresh daily supply through our diet.
FRUITS + VEGETABLES FOR ANTIOXIDANTS & TO FIGHT OFF AGEING
Vitamin A, also known as retinol, is key for cell growth and the overall improvement of healthy skin. As an added bonus, it helps rebuild tissue and can help prevent skin changes associated with ageing. Great dietary sources of vitamin A include leafy greens, carrots, rockmelon and papaya.
Vitamin C is a powerful antioxidant that helps tissue grow and repair itself. An antioxidant powerhouse, Vitamin C is essential for the synthesis of collagen and elastin, both of which allow your skin to be supple and strong. Foods rich in vitamin C include citrus fruits, dark leafy greens, kiwi, broccoli and kiwi.
Vitamin E helps the body regulate retinol levels, which is essential for healthy skin. One of the best vitamins for skin, vitamin E has long been known for improving skin texture and healing. It is an effective antioxidant that fights free radicals related to smoking, pollution and sun exposure. Good food sources of vitamin E include spinach, avocados, salmon, olive oil, broccoli, and squash.
OLIVE OIL + OTHER HEALTHY FATS FOR THAT DEWY GLOW
We need a source of good fats in our diet to help us absorb nutrients from our vegetables and fruits, keep our skin glowing. Cold-pressed extra virgin olive oil contains oleic acid, which helps us to absorb other vitamins and nutrients from our foods. Olive oil is also a wonderful microbial so it’s great for gut issues such as IBS.
Other healthy fats to include in your diet are avocado and wild caught fish that are rich in anti-inflammatory omega 3.Remember it’s the essential fatty acids and antioxidants in fish and vegetables that help the skin appear supple, radiant and glowing.
ANTIOXIDANT-RICH MATCHA GREEN TEA TO COMBAT AGEING
There’s a reason why people in the Japanese and Korean culture have beautiful ageless skin. Matcha has been used in Southeast Asia and Korea for centuries because it was believed to be a precious medicine and provided long life.
Ceremonial Grade Matcha Tea is the finest grade of green tea available. It’s a potent superfood powder containing higher levels of antioxidants than regular green tea. These antioxidants control the effects of free radicals and UV radiation, so the skin is protected from exposure to the sun, wind and other environmental pollutants.
It protects the body from inflammation, thus helping to minimise breakouts and other skin conditions. The EGCG antioxidant in matcha is responsible for slowing skin cell degeneration, keeping the skin from aging, and promoting tighter, smoother and moisturised skin.
CHOCOLATE, BERRIES + RED WINE FOR RESVERATROL
Resveratrol is believed to be one of the most potent antioxidants and strongest protectors against symptoms associated with aging. According to Current Aging Science, resveratrol assists with preventing free radicals from damaging cells and possesses strong anti-inflammatory effects.
Resveratrol is found naturally in foods such as red grapes, red wine, cocoa and dark berries, such as blueberries, mulberries and bilberries. Chocolate and cocoa also protect the cardiovascular system, reducing the risk of atherosclerosis.
TURMERIC + GINGER TO FIGHT INFLAMMATION
Dull skin and wrinkles are an inevitable part of the ageing process but you can slow it down by reducing inflammation which is elevated by poor diet, pollution, sun exposure, stress, and lifestyle.
Curcumin, the potent antioxidant found in turmeric that gives it its yellow colour, has been linked to the management of inflammatory conditions, such as eczema.
PURE WATER FOR HYDRATION AND THAT OUTWARD GLOW
Drink plenty of water each day. Aim to drink a minimum of 2–3 litres per day (8–12 glasses). Water nourishes the digestive tract, supports the absorption of nutrients and removes waste and toxins.
If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling.
Good skin is a commitment. The right ingredients, from food to skincare ingredients and specific lifestyle choices are essential to upgrade your skin no matter what your concern and what your skin currently looks like.
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