There are some signs of aging that we all recognize and try to fight, none more so than the effects of time on our skin.
While aging is certainly apparent in other parts of the body, waking up every day and looking in the mirror is one of the most striking reminders of all that we aren’t getting any younger. With no shortage of products on the market intended to help keep your skin looking young, what you eat might not be the first thing that comes to mind when you think of how to approach skin health. But just like every other part of your body, your skin’s health is fueled by what you eat.
To give you a breakdown of foods that support healthy skin aging, we’ve created a list in which those foods are broken down by category.
Most nuts contain some kind of nutritional value. Vitamin E, present in some nuts, is a vital nutrient for maintaining skin moisture, repairing damaged skin tissues and providing UV protection. Some also contain omega 3 fatty acids which help support skin cell membranes. Here are some benefits for differing types of nuts:
Cashews contain selenium and zinc that can reduce skin inflammation, provide moisture and lessen the appearance of scars. Additionally, zinc promotes cell growth, making it easier for skin to be repaired.
Pine nuts contain vitamin E and are a good source of antioxidants. Pine nut oil is a valuable tool in skin care as it can help moisturize and clear up skin issues such as eczema, scabies, psoriasis and acne.
Walnuts boost vitamin B levels, thus helping to keep wrinkles away. They also contain zinc and vitamin E.
Almonds are packed with nutrients which reduce swelling and irritation. They’re also full of vitamin E, which keeps skin hydrated by dilating blood vessels.
Macadamias are also packed with vitamin E. This incredible nutrient is also helpful in healing wounds, delaying the signs of aging and repairing connective tissue. Macadamias also a source of vitamin B2, which aids in maintaining the collagen levels essential for glowing skin.
It goes without saying that your diet should contain some fruits, but some are more effective in boosting skin health that others. While most fruit can be beneficial to your health somehow, here are a few fruits that can help keep your skin fresh.
Avocados contain healthy, monounsaturated fat that helps you absorb vitamins and nutrients better. It also improves skin hydration. But beyond that, avocados include vitamins K, B, C, E and A and are source of potassium, all important in combatting the effects of the aging process.
Blueberry will make any list of this type as it has tremendous anti-inflammatory properties as well nutrients such as vitamin A and C. In fact, blueberries can help protect skin from sun damage, stress or problems resulting from pollution by moderating the inflammatory response and preventing collagen loss.
Oranges are well known for their vitamin C content, which is then used by the body to help make collagen, the substance that helps skin retain it’s vibrance.
Tomatoes are a good source of lycopene, which can help protect against certain types of cancer. Cooked or processed tomatoes (juice, paste, and sauce) may be better than raw ones, however, as heating or mashing tomatoes releases more lycopene.
There are no vegetables you shouldn’t consider adding more of in your diet. They’re good for you in a variety of ways, so here are just a few that help the skin age gracefully.
Broccoli is a high-powered anti-inflammatory filled with vitamins essential to healthy aging, but also fiber, folate, lutein and calcium.
Kale’s status as a superfood comes courtesy of it being rich in carotenoids lutein and zeaxanthin. This helps rid the body of free-radicals and minimizes UV damage. It’s also a good source of Vitamins A and C.
Red Bell Peppers are loaded with vitamin C, making them yet another contributor to healthy collagen levels. But red bell peppers also contain powerful antioxidants called carotenoids which are anti-inflammatory and can help protect the skin from sun damage and environmental toxins.
Believe it or not, not all carbs are bad. Some have an important role to play in heart health. But starches such as oats, a complex carbohydrate that does not damage skin cells or cause irritations are important for dermatological health as well. High glycemic foods such as pasta and rice may have a greater chance of causing wrinkles and even acne.
Another good starch is sweet potato, which contains significant amounts of vitamins A, C and E to help promote skin cell turnover and improve elasticity.
When it comes to fish, the fattier the better in most cases. Fish such as salmon, mackerel or sardines all contain significant amounts of omega-3s and healthy fats.
But in the case of salmon, its pink color comes from a carotenoid called astaxanthin. It also contains vitamins C and E and helps boost collagen while minimizing wrinkles.