Good Lifestyle

As we get older, our skin is one of the first places it shows. But the aging of the skin is caused by a number of things beyond the years we are alive.

"The aging of the skin is the result of two intrinsic biological processes that contribute to chronological aging, as well as extrinsic factors such as ultraviolet radiation (UV), smoking, pollution and poor nutrition," explainsJacquelyn Couler®, a dermatologist at the Hospital Central Dupage of Northwest Medicine.

Although it is important to wear a hat outside and avoid smoking, another anti-aging preventive skin measurement is to eat a healthy diet. "As with all aspects of our health, prevention is essential. Eating a balanced and nutritional diet full of antioxidant foods and drinks is a preventive strategy on which we can exercise significant control to combat natural aging processes, "adds Dr. Sink.

We asked dermatologists and skin experts of the best foods to include in your diet to combat skin aging and help keep your skin fresh and shiny. Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

"Research studies have shown that garlic compounds reduce wrinkle formation after UVB exposure protecting damage to collagen, "saysRajani Katta®, dermatologist certified by the Council and author ofGlow: the dermatologist's guide on a younger skin diet.

RELATED: Sign up for our newsletter for daily recipes and new foods in your inbox!

"Young elasticity and skin all depend on antioxidants and exfoliations. The antioxidants of ACAI berries will help prevent cell mutation, which contributes to lines and wrinkles," says the celebrity facialistJoanna Vargas, founder ofJoanna Vargas Exhibitions andSkin care and author ofGlow of the interior. "It also containsvitamin C, a necessary element in at least 7 different important functions in the body, including collagen production. "

"Chia seeds areRich in omega 3s. Omega 3 fatty acids help contribute to the skin barrier function, "saysKing Hadley®, a dermatologist certified by the Council practicing in New York. "Eating these healthy fats helps support the skin barrier."

"Many herbs and spices, including cloves, cinnamon and oregano, areSources of powerful and concentrated antioxidants, "Dr. Katta said." These antioxidants act to extinguish the harmful effects of free radicals. In fact, I call herbs and triple threat spices because they have been demonstrated to fight against the three major forces that age our skin. "

"There are very few food groups that naturally contain vitamin D, but fatty fish are one of these groups. Examples of fatty fish include salmon, lake trout, albacore tuna, mackerel and sardines. Vitamin D is essential to our skin, hair and skin. OS health. Epidemiological studies suggest a higher risk of cancer, infection and autoimmune diseases in people with low levels of low Vitamin D ", explains Dr. Sink." Sun exposure is a main source of vitamin D. However, as dermatologists, we recommend stringent daily protection for the prevention of photographic cancers and skin. In addition, many of us live in climates where we do not receive adequate vitamin D exposure to the sun all year round. By eating foods like fish that naturally contain vitamin D, we can feel good to continue wearing solar screen, even during colder months! Bring the solar cream! "

"Celery and cucumber are also of great addition to your diet for youthful skin and soft skin," Vargas declares. "They both contain silica, an ingredient that stimulates moisture and elasticity."

"Blueberries are rich in antioxidants," says Dr. King. "Antioxidants help combat damage caused by free radicals of UV rays and pollution. These free radicals can contribute to premature aging of the skin."

"Citrus such as grapefruit and orange are a higher source of vitamin C, as well as red peppers, kiwis and broccoli. As human beings, we are unable to synthesize vitamin C to ours. It is therefore an essential element of our diet. Vitamin C is a powerful antioxidant and is necessary for the synthesis of the collagen of our skin and other tissues, "says Dr. Evelle. "As we get older, the collagen of our skin is exhausted and contributes to the aging of the skin. Collagen is like a scaffolding for our skin, playing a crucial role in the elasticity of the skin. Therefore, vitamin C food consumption can help us maintain the structural integrity of our skin and delay the effects of photoing. "

Simply make sure you get your vitamin C of all whole oranges, no orange juice:What happens to your body when you drink orange juice.

"The lawyer is a favorite of mine because it works for everyone. It is loaded with B vitamins and fatty acids, so it really soothes and restores the skin while helping to stimulate the lymphatic system" , declares Vargas. "My top tip is to eat a lawyer in a green smoothie every day to help keep the skin hydrated from the inside. It has omega-3 fatty acids to keep the lipid layer of moist skin and dodue."

Add from Dr. Suvel, "Foods rich in fatty acids have the potential to reduce inflammation of the skin and protect our skin against aging. Lawyers are rich in alpha-linolenic acid, an essential fatty acid that has been demonstrated to reduce drought and textual irregularities associated with aging skin. "

"I consider these great multineaux," says Dr. Katta. "Red beans are rich in antioxidants and constitute an excellent source of prebiotic fiber. They are also an excellent source of minerals such as zinc, which are important for the fight against inflammation."

"Tomatoes are rich in lycopene and the growing food levels of lycopene contribute to ensuring the presence of this powerful antioxidant in the skin where it can protect sun damage and make the skin softer," says King King King.

"Almonds contain advantageous fatty acids and antioxidants," says Dr. Katta. "Inan experimentThe volunteers who consumed a daily almond snack for four months were examined before and after. After experience, the group consuming almonds had a reduction in the severity of the ride. "

"The meat such as the chicken and chest of the turkey contain high amounts of vitamin B3 or bioavailable nicotinamide. Studies have shown that nicotinamide, the physiological form of vitamin B3, can protect us from the development of certain cancers skin as well as sun-induced hyperpigmentation (unparalleled skin tone) over time, "says Dr. Sink." Nicotinamide is also known to beanti-inflammatory and increases the production of ceramides and other important structural components that protect our skin from the elements. "

"Shells like lobster and crabs are also full of selenium, which, as well as vitamin E, help keep your skin smooth and free of wrinkles," explain Vargas.

"This is one of my favorite herbs and I like using it at the pesto," says Dr. Katta. "The basil contains a compound called apigenin that has been demonstrated to increase the levels of DNA repair genes after UV exposure."

"Kiwi fruit is rich in antioxidants, including vitamin C," says Dr. King. "Vitamin C is required in the body of the body used to make collagen."

Related:These 10 foods are better than collagen supplements

"This golden spice, popular in Indian cuisine, contains a powerful compound called curcumin," says Dr. Katta. "Inresearch studiesThis compound blocks the path that leads to collagen damage after exposure to UV rays. "

"Polyphenols are strong antioxidants. They are in fruits and drinks derived from plants, such as fruit juices, tea, coffee and red wine," explains Dr. Sink. "Studies have shown that in combination with sunscreen, polyphenols can protect us from the skin damage induced by UV, as well as for improved skin wrinkles and skin elasticity."

"I like a greens juice with Romaine, celery, cucumber, spinach, parsley, curly cabbage and apple with a pinch of lemon and ginger," says Vargas. "A green juice instantly moisturizes the skin while encouraging lymphatic drainage, so you are obsolete and shiny! The greens are perfect for dry skin too because they are oxygenating and bring life into the skin."

Addition of Dr. Suvel, "Leaf vegetables such as chronophyll and spinach containing chlorophyll and coenzyme Q10 help protect us from carcinogens causing damage to DNA and cellular aging, which can translate by a reduction of skin wrinkles and an improvement in the overall skin texture. "

"Probiotic foods are perfect to add to your diet because their living microba cultures can help support the good health of incidents," says Dr. Katta. Kefir, a fermented dairy drink, contains high levels of beneficial probiotic bacteria.

According to Dr. Rin, the jury is always about whether collagen will focus preferentially in the skin when we consume it.

"If this is the case, it helps our skin by directly increasing collagen," says Dr. King. "If this is not the case, it helps potentially by providing amino acid building blocks to our body to produce collagen."

However, aREVIEW 2019 Randomized controlled trials using oral collagen supplementation for the treatment of skin aging concluded that the preliminary results are promising for the short and long-term use of oral collagen supplements for the healing of wounds and the aging of The skin as well as the density of cutaneous collagen, hydration and cutaneous collagen.

Two studies (includingthis andthis) Discovered that 2.5 grams of hydrolysed collagen daily can benefit from skin health, including hydration of skin, wrinkles, elasticity, roughness and density.

Related:What happens to your body when you take collagen every day

"White tea, green tea and black tea have all been demonstrated to protect against collagen damage," says Dr. Katta. "InA laboratory studyIt has been shown that white tea blocks the effects of an enzyme called collagenase. I call the collagenase an "scissor enzyme" because of its ability to attack and weaken collagen fibers that support our skin. The blocking of the activity of this enzyme is an important way to protect your collagen. "

"Take a picture of Chlorophyll every day. It's a very easy way to get a great portion of green every day and it has the taste of mint," Vargas declares. "It will help oxygenate the skin, help keep your complexion light and bright."

"Oats are aWide source of fiber and have been shown as aprebiotic, "said Dr. Katta. "Prebiotics are foods This helps to encourage the growth of good microbes in our intestine. This is important because these good microbes produce compounds called short chain fatty acids that have been demonstrated to strengthen the mucosa of the intestine and the skin barrier. The poor health of the skin is not the only indication that you should have to eat more prebiotic food -Cherify these12 warning panels that you have mediocre health health.