Nutrition

11 Foods to Help Your Skin Look Truly Younger

Skin aging is a natural part of life that cannot be avoided. However, the foods you eat can help you age better, both inside and out.

Here are 11 foods that visibly work against aging skin

1. Anti-inflammatory extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats in the world. Research has shown that it can help prevent many common diseases associated with aging. It lowers blood pressure, reduces the risk of heart disease, helps prevent metabolic syndrome and may be effective in the fight against cancer. Olive oil can also help your skin look younger. Olive oil has strong anti-inflammatory effects on the skin and can protect it from sun damage. In addition, nearly 73% of olive oil is made up of monounsaturated fats. These fats are associated with increased elasticity and firmness of the skin.

Two studies looked at food records completed by middle-aged adults and older people. They found that people who ate the most monounsaturated fats from olive oil were the least likely to suffer serious sun damage.

Olive oil has strong anti-inflammatory properties that can protect skin elasticity and decrease the risk of sun damage.

2. Antioxidant-rich green tea

Green tea is rich in antioxidants, which can protect against free radicals. Free radicals are unstable molecules that form during metabolism and in response to stress. Antioxidants change their structure so that they cannot cause damage. Green tea is particularly rich in antioxidants called polyphenols, which can fight diabetes, insulin resistance, inflammation, and heart disease. Green tea has strong antioxidant properties that protect your skin’s collagen from sun damage. and can reduce the signs of aging.

3. Fatty fish: anti-aging fats

Oily fish is a real anti-aging food. Its long-chain omega-3 fatty acids are beneficial against heart disease, inflammation, and ulcerative colitis, among many other ailments. Salmon, one of the most popular types of fatty fish, has an additional component that can make your skin look younger. It contains an antioxidant carotenoid called astaxanthin, which is responsible for the pink color of salmon. In one study, people with sun-damaged skin who received a combination of astaxanthin and collagen for 12 weeks saw significant improvements in their skin’s elasticity and hydration.

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Oily fish may protect against skin damage that occurs in response to inflammation and sun exposure. The astaxanthin found in salmon can also improve skin elasticity and hydration.

4. Dark chocolate/Cocoa: hydration and softness of the skin

The antioxidant profile of dark chocolate is unmatched. It is even more powerful than acai berries, blueberries and cranberries. Research suggests it may reduce blood pressure, increase insulin sensitivity, and improve artery function and elasticity. Chocolate contains antioxidants called flavanols, which protect the skin from sun damage. However, the amount of flavanols varies greatly between different types of chocolate.

One study showed that high-flavanol dark chocolate doubled the amount of time people could stay in the sun before turning red. Remember that the higher the cocoa content, the higher the flavanol content. So be sure to choose dark chocolate containing at least 70% cocoa.

High flavanol dark chocolate may protect against sun damage. It can also improve skin hydration, thickness and smoothness.

5. Vegetables: essential nutrients for the skin

Vegetables are extremely nutrient dense and very low in calories. They contain antioxidants that help reduce the risk of heart disease, cataracts and cancer. Many vegetables are also high in carotenoids like beta-carotene. These can protect against solar radiation and free radicals, both of which can lead to aging of the skin. The best sources of beta-carotene are carrots, pumpkin and sweet potatoes. Many vegetables are also high in vitamin C, which is important for collagen production and has strong antioxidant effects. One study showed that when people were given 180mg of vitamin C daily for 4 weeks, their skin’s antioxidant activity increased by 37%. The vegetables richest in vitamin C are leafy green vegetables, peppers, tomatoes and broccoli.

Vegetables provide sun protection and can prevent free radical damage to the skin. This is largely due to their powerful antioxidant effects.

6. Flax seeds: sources of omega-3

Flax seeds have amazing health benefits. They contain lignans, which can lower cholesterol, sugar and insulin levels in the blood, while decreasing the risk of breast and prostate cancer. They are also an important source of an omega-3 fatty acid called ALA, which protects your skin from the sun’s rays and can reduce sun-related skin damage.

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Flaxseeds may protect skin from sun damage and improve skin smoothness, among other measures of skin quality.

7. Pomegranate: repair damaged skin

Pomegranate is one of the healthiest fruits. Its antioxidant activity seems to be even higher than that of green tea. Pomegranates reduce inflammation, help prevent damage from high blood sugar, and may improve outcomes in colon cancer patients. They also help protect the skin from sun damage. Additionally, researchers suggest that different parts of the pomegranate may work together to repair damaged skin and increase collagen production.

Pomegranates are rich in antioxidants that provide sun protection and can help repair existing skin damage.

8 Avocados: lutein and zeaxanthin to protect the skin

Avocados are high in fat, fiber and several vitamins and minerals essential for heart health. They also taste delicious and are extremely versatile. Additionally, avocados contain unique compounds called polyhydroxy fatty alcohols. These can fight inflammation, protect your skin from the sun and help repair damaged DNA. Their high content of monounsaturated fats and antioxidants (lutein and zeaxanthin) provide extra skin and DNA protection.

Avocados prevent sun-related skin damage and can also help protect the DNA of your skin cells.

9. Tomatoes: active ingredients that prevent wrinkles

Tomato has many impressive health benefits. Many of which can be attributed to its high lycopene content. Lycopene is a type of carotenoid. It reduces the risk of heart disease, stroke and prostate cancer. Studies show that it can also protect your skin from the sun’s harmful rays. In one study, women who consumed a mixture of lycopene-rich foods saw a measurable decrease in wrinkle depth after 15 weeks. Cooking tomatoes with healthy fats, such as olive oil, greatly increases the absorption of lycopene in the body

Tomatoes are rich in lycopene, which protects the skin from sun damage and can help reduce wrinkles.

10. Spices: cinnamon, chili peppers, ginger do wonders for the skin

Spices don’t just add flavor to your food. They also contain various plant compounds that may have beneficial effects on your health. Certain spices can even help your skin look younger. Cinnamon, for example, increases the production of collagen. Which can lead to an increase in firmness and elasticity of the skin. It may also reduce damage to the skin caused by advanced glycation end products (AGEs). Those formed when the blood sugar level is high. Additionally, research suggests that capsaicin, found in chili peppers, may reduce some of the age-related changes that occur in skin cells.

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Additionally, ginger contains gingerol. This compound has anti-inflammatory effects. They can help prevent age spots that develop due to sun exposure.

Some spices contain plant compounds that stimulate collagen production, protect cells against high blood sugar and help prevent sun damage.

11. Bone Broth: Rich in Collagen for Skin Elasticity

Bone broth has recently become very popular among health conscious people. It is obtained by cooking meat, poultry or fish bones for an extended period of time. This releases minerals and other beneficial components. One of these components is collagen. Its beneficial effects on muscle and bone health have been recognized. There is no published research on bone broth itself. But there is evidence to suggest that the collagen it contains could help reduce the signs of aging.

When cooked, collagen breaks down into gelatin, which is rich in the amino acids glycine, proline, and hydroxyproline. Your body can absorb these amino acids and use them to form new collagen in your skin. Controlled studies have shown that consuming collagen can improve skin elasticity, hydration and firmness, while reducing wrinkles. In one study, wrinkle depth was significantly reduced in women who took a collagen supplement.

The high collagen content in bone broth can improve skin elasticity and reduce wrinkles and other signs of aging.

The foods on this list can improve the functioning of your skin and help you look younger. They will also help you stay healthy and look younger as you age.

[HighProtein-Foods.com]

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