We all want a quick fix to slow down the aging process and repair damaged skin.
Does it really exist? There are ongoing studies supporting the idea that by reducing the amount of advanced glycation end products, or AGEs, in your body, you also turn back the hands of time, so to speak.
Want skin rejuvenation? Put aside that expensive skin cream and pick up your fork. We will look at 10 skin rejuvenating foods that may put a spring in your step and smooth out the wrinkles.
AGE Foods: Effects on Your Skin
Our skin is resilient until it comes to aging. Time, sun, and environmental pollution can damage and destroy healthy skin cells. Recently, dermatologists have been looking to the food we eat as another enemy to our skin, particularly AGEs. AGEs form when protein or fat attach to sugar in the bloodstream, a process known as glycation. We also consume AGEs from animal products and foods that are cooked at high temperatures such as fried, grilled, smoked, and even toasted foods.
Our body uses antioxidants and enzymes to destroy the compounds of AGEs. It is possible, however, for our bodies to become overloaded with these compounds. High levels can lead to serious health concerns and premature aging.
Top nutritionist and skin specialist Karen Fischer has been studying AGEs to discover ways to prevent our bodies from absorbing and creating too much of these harmful compounds. “The best weapon against skin ageing is your fork. Eating the right foods supplies your skin with the nutrients it needs to produce new collagen, fight AGEs and look healthier and younger,” Fischer claims in her book Younger Skin In 28 Days.
Fischer explains this can be accomplished by consuming less red meat, dairy, processed foods, and sugar products and eating more colorful foods such as purple, red, or black fruit and vegetables; beans; and wholegrains.
Essential Nutrients for Skin Rejuvenation
With all of the elements we face every day, our skin needs all the help we can give it. Experts believe there are five main essential minerals and vitamins we can consume to promote healthy skin.
This group of compounds contains tocopherols and tocotrienols that not only work to destroy free radicals, but they also repair skin cells. Snack on sunflower seeds, Swiss chard, and papaya for a boost.
The essential mineral not only protects your skin from harmful sun rays, but it also protects its quality and elasticity. Find it in seafood, shiitake mushrooms, and Brazil nuts.
Vitamin B1 preserves the quality of the skin against dryness, wrinkles, and uneven complexions. Get thiamine in tuna, beans, peas, and nuts.
This vitamin is an important factor in the fight against aging as it aids the body’s production of collagen. The protein collagen is responsible for maintaining the skin’s firmness as well our body structure. Enjoy pink grapefruit, kiwi, strawberries, and bell peppers.
Zinc is crucial to repairing skin and in new cell production. Crunch on pumpkin seeds, cremini mushrooms, and spinach.
Top 10 Skin Rejuvenating Foods to Add to Your Diet
Studies have suggested that different fruits, vegetables, nuts, and spices may help protect your skin, lessen scars’ appearance, and rejuvenate your skin cells.
The creamy fruit is high in vitamin E and known to be one of the more alkalizing foods. It may prevent wrinkles and give skin a glowing appearance.
Bright and flavorful, these fruits are highly enriched with vitamin C, which promotes blood circulation and provides essential minerals.
3. Green Vegetables
Green-hued vegetables such as broccoli and spinach are often high in plant chlorophylls that could help the liver flush toxins from the body.
The powerful herb has been credited with regenerating skin tissue, keeping it healthy and young looking. It may also prevent dry skin.
The versatile plant has many uses including the potential to even out skin tone and promote skin elasticity.
Almonds, Brazil nuts, and cashews are said to protect your skin from sun damage, age spots, and even skin cancer.
The tropical fruit may work well for the skin as the bromelain and papain components have been shown to clear pores, rid of dead skin cells, and heal dryness. (http://umm.edu/health/medical/altmed/supplement/bromelain)
The leafy vegetable can help lower cortisol levels, which are responsible for wrinkles, including the infamous crow’s feet around your eyes.
The legume has had amazing results in various studies including one that resulted in the firming of skin and lessening the appearance of fine wrinkles in women in their late 30s and 40s. (https://www.ncbi.nlm.nih.gov/pubmed/17484381)
Water is the most abundant element of the human body and is nature’s purest form of defense against skin damage.
Lifestyle Changes for Rejuvenating Skin
As our cells slow down the regeneration process as we age, it is vital to maintain a healthy body and skin. There are four basic rules to rejuvenate our skin.
1. Sleep, Stress, Social Life
These three points affect each other in several ways. Our skin rejuvenates as we sleep with our muscles relaxed allowing better circulation. We are not exposed to the damaging elements at this time. Use a humidifier to avoid a dry environment, ventilate the room every morning, and ensure you decompress before going to bed.
2. Eat Right
Nourish your skin with the right foods such as vegetables, omega-3 fatty acids, and fruit.
3. Avoid Smoking and Excessive Alcohol
The chemicals from smoking, and even second-hand smoke, can cause damage to your skin cells. Alcohol can also damage your skin and prevents your body from rapid cell regeneration.
You need to work out your skin as much as your body to rid it of toxins and promote cell growth. Your skin needs nourishment and tender loving care to flourish, just like our body. While we may not be able to actually turn back time, we can take steps to promote skin rejuvenation and fight the signs of ageing. Many foods we know prevent diseases can also be used to keep our skin young and fresh looking. It is never too late to start the lifestyle changes required to be our best, both inside and out.
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Atkinson, L., “How You Could Eat Your Way to Younger Skin in 28 Days: These Two Women Followed a Diet that Claims to Boost Skin, Help You Lose Up to 12lb and Even Reverse Wrinkles…and It Took Years Off Them,” Daily Mail UK web site; http://www.dailymail.co.uk/femail/food/article-2609089/Eat-way-younger-skin-28-days-Boost-skin-lose-12lb-reverse-wrinkles.html, last accessed February 1, 2017.
Brown, M., Dr, RD, “What are Advanced Glycation End Products (AGEs)?” Authority Nutrition web site; https://authoritynutrition.com/advanced-glycation-end-products/, last accessed February 1, 2017.
Lambert, K. & Discoveryhealth.com writers, “Quick Tips: 5 Ways to Feed Your Skin the Nutrients it Needs,” Health How Stuff Works web site; http://health.howstuffworks.com/skin-care/information/nutrition/5-ways-to-feed-your-skin-the-nutrients-it-needs.htm, last accessed February 1, 2017.