Sun exposure and advanced glycation end products are the two primary factors that speed up the aging process of our skin (AGEs). When protein or fat combines with sugar, AGEs develop. While we don't have complete control over these aging factors, applying sunscreen and keeping a healthy diet in mind may assist our bodies to protect and restoring our skin.
And, although maintaining a healthy diet is easier said than done, it never hurts to be reminded of how particular foods might influence your skin. That's where our list comes in.
But keep in mind that everyone is different. Only eating raw, clean, or entire foods will not help everyone. And consuming one or two of these meals on a daily basis won't deplete your collagen and cause permanent harm to your skin. It's straying from a healthy, moderate diet that will affect your health, whether you have acne or not.
As a result, take this list with a grain of salt (pun not intended). Choose the information that will be most useful to you.
Jump to:
- 1. Sweet potato fries in place of regular fries
- 2. White bread with a sprouted crust
- 3. Replace white sugar with honey or fruit
- 4. For margarine, use olive oil or avocados
- 5. When it comes to processed meats, stick to chicken
- 6. Examine dairy products
- 7. Drinking soda and coffee in moderation is a good idea
- 8. Consume alcoholic beverages in moderation
- 9. Cooking over a high heat source should be avoided
- 10. Substitute rice cakes
1. Sweet potato fries in place of regular fries
Because they're fried and salty, French fries may strike the spot — both in terms of enjoyment and AGE production.
Free radicals are released when foods are cooked in oil at high temperatures, which may cause cellular damage to the skin. Due to a mechanism known as cross-linking, free radical exposure hastens the aging process. Cross-linking has an effect on DNA molecules and may cause skin elasticity to deteriorate.
Furthermore, too much salt may cause dehydration by drawing water from the skin. It's possible that this may make your skin more prone to wrinkles.
If desired, substitute baked sweet potato fries or fried sweet potato for the french fries. Sweet potatoes are high in copper, an anti-aging mineral that helps the body produce collagen.
2. White bread with a sprouted crust
AGEs are formed when refined carbohydrates combine with protein. Chronic illnesses and the aging process are both influenced by AGEs.
White bread and other foods with a high glycemic index may produce inflammation in the body, which is connected to the aging process.
If you desire, try sprouted grain loaves with no added sugar as an alternative to typical bread. Antioxidants found in sprouted breads are also good for the skin.
3. Replace white sugar with honey or fruit
Sugar is a well-known contributor to acne and other skin problems. Sugar, as previously established, promotes the development of collagen-damaging AGEs.
This AGE process is accelerated when our blood sugar levels are high. When sunshine is present, it speeds up much faster. So, instead of ice cream on the beach, try some refreshing frozen fruit or a sugar-free popsicle.
If you're desiring something sweet, go for fruit or dark chocolate. Blueberries, in particular, help to reduce collagen loss (as shown in animal studies).
4. For margarine, use olive oil or avocados
With that butter knife, take it easy. Older research have indicated that those who don't eat margarine or butter had fewer wrinkles and skin damage than those who do.
Margarine is worse than modest quantities of genuine butter, according to scientists, since it contains a lot of partly hydrogenated oils. These trans-fatty acids make skin more susceptible to UV rays, which may damage collagen and flexibility.
If desired, replace butter with olive oil or spread avocados over toast, which are high in anti-aging antioxidants.
5. When it comes to processed meats, stick to chicken
Processed meats such as hot dogs, pepperoni, bacon, and sausage may all be detrimental to the skin.
These meats are heavy in salt, saturated fats, and sulfite, all of which may cause irritation and dry the skin, weakening collagen. Replace processed meats with eggs or beans for a low-cost protein source.
If you want to be more health-conscious, use leaner meats like turkey and chicken. These meats are high in protein and amino acids, which are necessary for collagen production.
6. Examine dairy products
Do you have conflicting feelings regarding dairy? Science is no exception.
Dropping dairy has resulted in good skin improvements for some people. Others have seen no discernible change.
It all depends on the individual. Dairy may cause inflammation in the body, which contributes to oxidative stress in certain people. One of the key reasons for accelerated aging is oxidative stress.
Low-dairy diets may help prevent sun-exposed skin from wrinkles.
If you wish to: Dairy is a good source of calcium, which is important for skin health. Other calcium-rich foods include seeds, beans, almonds, leafy greens, and figs.
7. Drinking soda and coffee in moderation is a good idea
What soda and coffee do to your health has less to do with your skin and more to do with your sleep. First, both are heavy in caffeine, which may interfere with sleep if used often during the day and night.
Sleep deprivation has been related to an increase in aging indicators such as dark eye circles, wrinkles, and fine lines.
If you're worried about the amount of sugar in your drink, take a look at how much you're consuming. Check to see if you can reduce the quantity or make substitutions, such as using golden milk instead of coffee. Turmeric, the primary component of golden milk, is high in antioxidants and one of the most potent anti-aging chemicals available.
8. Consume alcoholic beverages in moderation
When it comes to the skin, alcohol may produce a variety of issues, including redness, puffiness, collagen loss, and wrinkles.
Alcohol depletes your nutrition, hydration, and vitamin A levels, all of which contribute to wrinkle formation.
Vitamin A is particularly necessary for new cell development and collagen formation, which keeps skin supple and wrinkle-free.
Drink in moderation if you desire. For women, this equates to one drink per day, whereas for males, it equates to two drinks per day. Make sure you're drinking plenty of water. Experiment with some fun and original mocktail recipes, too.
9. Cooking over a high heat source should be avoided
Corn or sunflower oil, for example, are polyunsaturated oils heavy in omega-6 fatty acids that may produce damaging free radicals and elevated inflammation levels. This adds up if you cook or use high heat on a daily basis.
However, this does not imply that all oils are harmful. Monounsaturated fats are best for keeping the skin moisturized when it comes to oils and wrinkle prevention.
If desired, replace vegetable oils with olive oil. It has anti-inflammatory properties and is high in antioxidants, vitamin E, and phytosterols.
10. Substitute rice cakes
Rice cakes are normally recommended as a healthy snack, but not for the skin.
Rice cakes have a high glycemic index, which may cause blood sugar levels to surge. Increased blood sugar levels may induce wrinkles by acting as an "aging accelerator."
If you want to try something different, try hummus with red bell pepper slices as an anti-aging snack. Vitamin C-rich red bell peppers are excellent for collagen production. Chickpeas are also high in antioxidants, which are good for your skin.
