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Beauty, skin care products, spa are billion dollar industry featuring young skin look and anti-aging. It becomes very confusing and sometimes we don't know what is the reliable information. We are going to talk about promoting a healthy skin and healthy food to eat for better skin health.
How does diet contribute to skin health and reduce the appearance of wrinkles?
Skin is actually one of the largest organ we have. The same as other organs like heart, liver, kidney, we need to take care of them. Unlike internal organs, skin is something external that we can actually see it and feel it. Healthy skin starts internally. Living a healthy lifestyle and maintaining a healthy diet are very important in reducing the aging process for all our organs, including our skin.
Nourishing our body and skin with antioxidants, healthy fats, vitamins, and minerals can be helpful for supporting the glowing and youthful skin. Here are 10 anti-wrinkle foods to consider:
1. Avocado
Rich in healthy monounsaturated fats and vitamin E, which help to keep skin hydrated and protect against oxidative damage.
2. Blueberries
Packed with antioxidants like vitamin C and anthocyanins, which combat free radicals and promote collagen production.
Help reduce inflammation and protect skin from premature aging.
3. Salmon
High in omega-3 fatty acids, which maintain skin elasticity and hydration.
Contains astaxanthin, a powerful antioxidant that improves skin texture.
4. Spinach
Loaded with vitamins A, C, and E, as well as antioxidants like lutein and zeaxanthin, which protect skin from UV damage.
Promotes collagen production and skin repair.
5. Almonds
A great source of omega-3 fatty acids, vitamin E, and zinc, which help maintain skin barrier function and reduce inflammation.
6. Carrots
High in beta-carotene, which the body converts to vitamin A, essential for skin repair and protection against sun damage.
Contains antioxidants that fight free radicals.
7. Egg
One egg has 6 gram protein. Having adequate protein in diet helps to support collagen synthesis. Eggs are also considered as high quality protein.
8. Green leafy vegetables
Green leafy vegetables are nutritional powerhouses, packed with essential vitamins, minerals, antioxidants, and fiber. They are low in calories but high in nutrients such as vitamin A, vitamin C, vitamin K, and folate.
Contains flavonoids, which improve skin health.
Protects against oxidative stress.
9. Green Tea
Packed with polyphenols and catechins, which reduce inflammation and protect against UV-induced skin damage.
10. Bell pepper
High in antioxidants like vitamin C, which protect skin from free radical damage and support collagen production.
Promotes skin repair and collagen synthesis.
As a dietitian, I would like to emphasize there is no magic food. Having a healthy well-balanced diet is important for our health. There are many factors that may affect our skin health, which include some uncontrollable factors like genetics and natural aging. We are going to discuss some factors that we have some control over:
1. UV light.
We are exposed to UV light daily through sunlight, which potentially can damage our skin cells and lead to skin damage. In diet, it is important to have enough antioxidant food, which can help to combat free radicals. In addition to that, limiting exposure to UV light is also important. Here are some tips:
Try to stay in the shade if you can
Try to cover yourself with long sleeve, hat, sunglasses
Try to put on sunscreen
Try to limit the time that you are in the sun if possible
2. Keep your skin moist.
Long term dry skin potentially increases wrinkle formation. Topical applications of cream or moisturizers help to keep our skin moist and keep it healthy. I would recommend people to do their research and find out the products that is most suitable for them.
3. Healthy eating and diet
Constantly having enough nutrients that satisfy the body requirement is vital to a healthy and glowing skin. Natural aging process is unpreventable but we can eat well to reduce the speed.
Cheers,
Elaine Zhang, Vancouver Dietitian, Nutritionist.