Does what we eat truly affect our skin? Or it’s just another strategy to make us eat healthily, similar to our mother stuffing veggies into our school lunch box? Let’s look at the study to find out. Food Habits in Later Life or FHLL was a study by researchers at the International Union of Nutritional Science Committee on Nutrition and Ageing from 1989 to 1996. The study surveyed citizens older than 70 to see if their meals showed an impact on how young their skin looked. Thousands of people across Sweden, Japan, China, and Australia had their food habits evaluated by scientists. According to the study, senior Swedes who took part had the least and Australians had a greater number of skin wrinkles.
Scientists came across that the people who got wrinkled less ate a diet full of vegetables, fish, olive oil and legumes, but low in sugary foods, milk products, butter and margarine. This study indicates that eating a healthy diet full of essential foods can help delay the onset of wrinkles no matter what their origin is. Clear control of processed foods which are high in sugar and trans fat is another key to keeping skin younger as we age. Eating healthy foods will prevent wrinkles without costing hundreds of dollars at the cosmetic clinic. Let’s talk about a few foods that fight against wrinkles.
Apples
Eating apples could prevent wrinkle formation in addition to keeping the doctor away. Apples are known for their taste and nutrient-dense, but you might be wondering to learn that they can also slow down wrinkle formation. Apple protects your skin from the inside out. Apple’s colour comes from flavonoids which a great powerful antioxidants that have been proven to not only reduce heart disease but also fight against free radicals to stop them from causing harm to your skin. Flavonoids in apples help shield the skin from pollution and reduce wrinkle visibility. Keep in memory that an apple’s wrinkle-preventing talent weakens during storage of one hundred days. Hence it’s ideal to consume as many apples as you can while it’s fresh.
Kiwi
Chinese gooseberry is another name for kiwi because it originated in China, not in New Zealand. One cup of kiwi provides 275% vitamin C which is the recommended daily amount. As vitamin C is water soluble it can penetrate every part of your body easily including the skin and protect skin collagen against breakdown by free radicals. It not only prevents damage, but it also doubles the skin’s collagen production. Kiwi fruits contain polysaccharides which have been shown to increase skin cell production by up to 30%. The human body can only hold a limited amount of vitamin C, thus it’s important to add vitamin C-rich foods to the diet chart.
Apricot
Apricot has wrinkle-reducing power. For something to start with, beta-carotene, is responsible for the unique orange colour of many fruits like sweet potatoes, carrots including apricots. Bera-carotene transformed wrinkle-producing free radicals into safe molecules. Linoleic and oleic fatty acids are found in apricots, which are typically the source of healthy fat. These fats are also known by the names omega-6 and omega-9 widely. These help to maintain the health of all cells including skin cells. Help to nourish skin inside out.
Acerola
This wrinkle-fighting fruit is also known as the West Indian Cherry or Barbados Cherry. Acerola contains between 1000 mg to 4500 mg per 100 gms, making it a powerful natural vitamin C. Vitamin C helps in the skin’s collagen production. Collagen is the primary structural element that is responsible for holding skin tissue together or skin’s firmness.
Cantaloupe
Cantaloupe is an excellent source of vitamin C, which boosts collagen production and prevents wrinkles. Just one cup of cantaloupe supplies the daily requirements of vitamin C. Also, it regenerates vitamin E, another powerful antioxidant that helps prevent damage from harmful radicals. Another great source of cantaloupe is vitamin A. Vitamin C is a water-soluble antioxidant and vitamin A is a fat-soluble antioxidant, thus cantaloupe gives your skin a double defence against harmful free radicals.
Açai
Researchers have discovered that açai constantly fights against dangerous free radicals, which can harm skin cells, such as the skin’s tightness, collagen and elastin. Açai berry is packed with anthocyanins, resveratrol and proanthocyanidins which makes them a great option for any food chart that aimed prevent wrinkles. Furthermore, experts demonstrate that açai is slow-acting, which means the vitamins from açai can last long and protect the skin from damage.
Blueberries
The blue-red pigment found in blueberries is anthocyanins which is a powerful antioxidant that supports the skin’s structural function, healthy blood vessels and sufficient oxygen supply to the skin, resulting in youthful and glowing skin. Blueberries have much lower calories and 38 per cent more antioxidant power that destroys free radicals. Compared to farmed blueberries, wild blueberries have more antioxidant capacity. Wild blueberries are better than organic ones.
Blackberries
One of the most significant fat-soluble antioxidants in the body, vitamin E has been found in appropriate amounts in blackberries. This natural source of vitamin E can help fight against lipid oxidation and maintain healthy skin fats and youthful, firm, wrinkle-free skin.
Goji Berries
Goji berry contains a high amount of antioxidants, including beta-carotene, zeaxanthin and vitamin C which help to shield from premature ageing. The minerals and amino acids in goji berries boost collagen production, preserve skin’s flexibility and minimise wrinkle forming.
Spinach
Because spinach has a high vitamin, mineral, and antioxidant content, it is a great complement to any anti-wrinkle regimen. This has a high level of vitamin C helps in collagen production, preserves skin’s suppleness and diminishes wrinkle visibility.
Carrots
Every day our skin comes in contact with environmental elements like free radical toxins, pollutants, and sun radiation. These free radicals damage skin DNA, lipids and skin protein which makes skin fragile. Eating carrots not only makes you love how you look in the mirror, but it will also help minimize wrinkles, that orange hue is what makes them a food that prevents wrinkles.
Tomatoes
One of the most excellent plant chemicals for eliminating free radicals that destroy skin is lycopene which is found in tomatoes. Due to its fat-soluble nature, lycopene is twice as effective as vitamin A in reducing wrinkles. It seems to work especially well in tissues with a high lipid content, skin. Also, lycopene can block the sun’s harmful UV light, which is the main cause of wrinkles. Tomatoes contain SPF 3, which is not enough to protect the skin directly but it’s sufficient to reduce the effects of sunlight indirectly.
Kale
Source of vitamin A. Help to stimulate collagen and blood vessel development making skin firm and youthful appearance. Also, vitamin A promotes rapid growth of skin cells in the base layer of the skin, these cells continually divide, and new cells constantly push older ones up toward the surface of the skin, where they are eventually shed. As a result is more attractive, youthful and supple skin. Also, kale is an excellent provider of vitamin C, vitamin K and manganese.
Bell Peppers
Any vividly coloured bell peppers red, yellow, or green have positive effects on the skin for preventing wrinkles. An excellent source of vitamin C and vitamin A. Similar to tomatoes red bell papers have lycopene. This lipid-soluble substance tends to work particularly well in skin tissue that has a lipid and fat content.
Brussels Sprouts
Phytonutrients found in Brussels sprouts help the skin cells fight off and eliminate pollutants and free radicals. On top of that brussels sprouts are a great source of beta-carotene and vitamin A, two fat-soluble antioxidants that are required for maintaining healthy, youthful skin.
Garlic
Garlic is a great source of vitamin C for the skin. Tocxin contacts, acne, and wounds can all result in inflamed skin. This water-soluble antioxidant reduces skin inflammation and helps shield the skin from damage. There are several health advantages of eating garlic for the skin and the entire body. One of these is garlic’s capacity to strengthen the immunity system.
Onions
Onions include quercetin and vitamin C, two excellent antioxidants that can protect the skin from damage and premature ageing that leads to wrinkle formation on the skin, which are produced when exposed to sunlight. Onions come in a wide range of varieties, but they all contain the same nutritional elements that are shown to be good for the human body. Onions may bring tears to the eye but they can also bring healthy beautiful skin.
Tuna
Fish from cold water such as tuna, and salmon are great providers of omega-3 fatty acids which are important for having attractive youthful skin. UV damage makes skin less firm and wrinkled. One of the best anti-inflammatory nutrients available in tuna is EPA, which works well to prevent skin inflammation driven by UV harm. Tuna’s omega-3 fatty acids serve to protect skin from sunlight. Also, consuming more fish high in omega-3 helps to fight against heart disease, arthritis and cancer. Keeps heart safe and healthy.
Green Tea
One of the most popular drinks in the world right now is green tea. It has become well-known as an anti-ageing powerhouse and has been named one of the world’s most anti-oxidant-rich drinks. Green tea is one of the top ten foods on earth in terms of antioxidant content because of the health-boosting elements it contains. Prevents collagen, elastin and skin cells from being harmed by free radicals.
Oats
Iron is essential for the proper oxygen flow throughout the human body. Oats are already rich in iron helps to deliver a sufficient amount of oxygen to the skin, promote skin cell renewal and repair, and result in thick, and wrinkle-free skin. Oxygen deficiency in the skin cells causes the skin’s growth to slow down and limits the skin’s capacity to heal and rejuvenate.
Dark Chocolate
The substances found in dark chocolate are numerous and have biological effects, serving as antioxidants. Some of these are flavonols, polyphenols and catechins. Flavonols boost skin’s hydration and density. Enhance blood flow to the skin and shield against UV damage. Data indicates that when paired with other foods like almonds, the polyphenols in dark chocolate help lower some types of bad cholesterol.
Almonds
Well-known antioxidant vitamin E found in almonds, cleanses your skin cells and protects them from the formation of wrinkles. One of the greatest foods that include an antioxidant that protects skin is almonds. Based on its high concentration of omega-3 fatty acids they can prevent the arrival of one of the causes of wrinkles.
Sunflower Seed
Sunflower seeds are rich in omega-6 fatty acids, vitamin E, lignans, and phenolic acids, all of which are antioxidants which is beneficial for the youthful, glowing appearance of skin. Sunflower seeds contain phytoestrogens, which can boost collagen production, diminish wrinkles and prevent skin structural damage.
Flaxseed
Like sunflower seeds flaxseeds also contain phytoestrogens. One of the major abilities of phytoestrogens is wrinkle-fighting ability. Adding flaxseed to the diet list makes the skin fight against inflammatory damage that causes wrinkles. Skin fights daily against environmental pollutants and UV radiation, which cause skin cells harm and inflammation. Inflammed skin causes wrinkled skin. Omega-3 fatty acids in flaxseed can prevent those wrinkles by lowering inflammation.
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