How our skin looks like is determined by various factors: proper care for it, the choice of the right cosmetics, as well as adherence to a special diet. It turns out that some products can slow down aging and delay the appearance of the first wrinkles. According to experts, the anti-wilting diet should contain many different vitamins, trace elements and flavonoids, which are natural antioxidants. Today we will talk about which products are the most beneficial for the skin.
Why wrinkles appear
Wrinkles are one of the signs of aging. They appear when the elasticity of collagen fibers decreases. This is due to the decrease in the number of fibroblasts in our bodies - the cells on which the synthesis of collagen and elastin, which form the skin frame, depends. After about 30 years in the human body, the process of hyaluronic acid production first decreases and then completely stops. Its deficiency also leads to the formation of wrinkles. That is, our organisms are arranged in such a way that with age, certain substances necessary to maintain the elasticity of the skin cover are no longer synthesized.
In this case, each has two choices. You can let it go and watch in the mirror how the skin loses freshness every day. And you can try to replenish stocks of missing substances, using certain products.
Antioxidants, free radicals and skin aging: is there a relationship
Free radicals are atoms with very high chemical activity. They are able to quickly oxidize various substances, including enzymes present in human skin. Why is this process dangerous? At least the fact that oxidation is usually associated with the aging of the cells of the body.
As for the effect on the skin, free radicals prevent the proper functioning of enzymes. As a result, the collagen production process (protein responsible for skin elasticity) is disturbed and there is a disproportion between the number of dead and educated in their place new cells, and this leads to a weakening of the skin's regenerative capacity. It should also be noted that in some cases, under the influence of free radicals, nucleic acids (DNA) are damaged, which are responsible for proper cell renewal. A possible consequence of this is the development of a cancer disease.
The main sources of free radicals are:
- polluted environment;
- stress and constant fatigue;
- abuse of alcohol and certain types of medication;
- solar radiation;
- frequent use of food containing trans fats, preservatives.
And now about antioxidants. It is these substances that help the body counteract the effects of free radicals. For this reason, the main components of drugs designed to combat early aging are antioxidant substances. Nevertheless, it is impossible to fight wrinkles with cosmetics alone. Antioxidants must also enter the body as part of the food, so that inhibition of the aging process occurs from the inside.
The most important antioxidants that the body can get from food are:
- vitamins A, C, E;
- beta carotene (provitamin A);
- coenzyme Q10;
- trace elements: selenium, copper, manganese, zinc.
What components will save from wrinkles
Another important component, without which it is impossible to maintain the elasticity and youthfulness of the skin. In our time, very popular cosmetics containing collagen. Manufacturers are talking about such products as the best that can be offered to aging skin. However, researchers do not advise consumers to blindly believe in the rejuvenating effect of such products. It is believed that collagen molecules are quite large in size, therefore they cannot penetrate into the skin as part of creams. Therefore, food that is rich in collagen (all products with gelatin) is called a more effective source of substance.
Q10 is an enzyme that helps reconstruct aging skin cells. To restore the body's reserves of this enzyme, it is useful to eat fish, offal, oils, whole grains, spinach, broccoli. But it is important to remember that this component is absorbed by the body only in the presence of fats, so it is useful to use any of these products in a company with oils.
Flavonoids are useful because they prevent the destruction of the DNA of cells, have a beneficial effect on collagen biosynthesis, improve the condition of the connective tissue and protect the skin from the harmful effects of ultraviolet radiation. Flavonoids are found in many foods of plant origin. Most of the substance is in black currants, dark grapes, blueberries, beets, legumes, carrots, parsley, lettuce, blackberries, pomegranate fruits, broccoli, apples, dark chocolate (only that contains 70% cocoa or more).
The most useful minerals
Selenium plays a fundamental role in the fight against free radicals. To restore the reserves of this trace element, it is useful to regularly use seafood (shrimps, oysters, lobsters), walnuts, hazelnuts, almonds, mushrooms, fish, whole grains, garlic, onions.
Zinc is essential for protein synthesis and cell division. The lack of this mineral is manifested by various dermatological problems, including wrinkles and early aging. You can get this mineral from the following products: seafood, meat, liver, cereals, nuts.
Vitamins are powerful antioxidants, that is, they are indispensable for countering free radicals. To keep the skin young and fresh as long as possible, it is helpful to eat foods containing vitamins A, C, and E daily.
Vitamin A (retinol) stimulates collagen production, prevents premature aging and sagging of the skin, evens out its color.
The best food sources:
- carrots, tomatoes, red pepper, spinach;
- melons, peaches, apricots, oranges;
- eggs, butter, milk, cheese;
- mackerel, salmon.
Sources of provitamin A (beta carotene):
- green vegetables, pumpkin, carrot, melon, mango, red pepper, black currant, strawberry, raspberry.
Vitamin E has a beneficial effect on the structure of the lipid layer, which protects the skin from the adverse effects of the environment.
- different types of oils;
- a fish;
- sunflower seeds and sesame seeds, nuts, wheat germ.
Vitamin C (ascorbic acid) stimulates collagen synthesis, strengthens blood vessels. Thanks to this effect, the skin becomes smooth and radiant.
- sauerkraut, tomatoes, chili pepper, parsley;
- citrus, strawberry, black currant, wild rose.
What is the anti-aging menu
Protein for smoothing skin: veal, fish
A portion of meat or fish contains a lot of zinc, and this mineral reduces inflammation and redness of the skin, accelerates wound healing. In addition, meat and fish - a storehouse of high-grade protein. These products contain the amino acids necessary for the formation of collagen, namely, as is known, it provides skin elasticity and protects against the appearance of wrinkles. When there is a lack of protein in the diet, the collagen stores up in the body. As a result, wrinkles appear faster. By the way, for the production of the required amount of collagen, the body also needs vitamin C. Therefore, it is useful to combine meat or fish with foods rich in ascorbic acid.
Vitamin C for collagen: oranges, currants, peppers
Vitamin C affects not only the production of collagen, but also the condition of the blood vessels. If the diet does not have enough vegetables and fruits rich in ascorbic acid, spider veins often appear on the skin, and the face looks dull and becomes grayish.
To receive a daily portion of vitamin C, it is enough to eat a small orange, a handful of black currant or a quarter of pepper. By the way, you can not worry about a possible overdose of vitamin. Ascorbic acid is a water-soluble substance, which means that its excess is excreted from the body through urine and sweat.
Anti-drying fats: nuts, avocado, rapeseed oil
Everyone knows: to prevent dehydration, you should drink at least 2 liters of water a day. However, this is not enough when it comes to moisturizing the skin. In order for moisture to remain in the epidermis, the body needs foods that are rich in unsaturated fatty acids. Fats act on the skin as a balm. Thanks to them, a natural lipid layer is formed that prevents the skin from drying out. As a result, the epidermis becomes more resistant to harmful external factors and less sensitive to moisture loss.
In addition, many oils and nuts contain vitamin E, known as the elixir of youth. Scientifically confirmed that this vitamin slows down the formation of wrinkles, and also protects the skin from UV rays.
Leafy vegetables for regeneration: spinach, lettuce, Brussels sprouts
Beta-carotene is most associated primarily with carrots. Nevertheless, large reserves of vitamin contained in dark green leafy vegetables. Beta-carotene, getting into our organisms, turns into active vitamin A, which is responsible for the proper regeneration of the skin. Therefore, if the body does not have enough vitamin A, the skin dries out, flakes off, loses its elasticity. In addition, beta-carotene acts as a natural filter against UV radiation. But in order for the skin to feel the benefits of the vitamin, the products in which it is contained should be consumed with a small amount of fat.
Other skin friendly products:
- tomatoes (contain the necessary vitamin C for collagen and lycopene, which protects from UV rays);
- raspberry (rich in flavonoids, polyphenols, vitamins and antioxidants that slow down aging);
- dairy products (contains probiotics, which are useful not only for the digestive system, but also for the skin);
- avocado (contains many fatty acids that are good for the skin, as well as glutathione, which is known for its anti-aging effect);
- honey (has pronounced antiviral and antioxidant properties, it is useful to use inside and as a mask for the face);
- bread with bran (regulates the sebaceous glands, prevents dryness and flaking);
- apples (contain a lot of iron, due to which wrinkles in the nasolabial fold are no longer formed).
Natural anti-wrinkle protection in summer
The benefits of the sun for the skin - and the whole human body - it is difficult to argue. But if the skin is too long in contact with aggressive sunlight (for example, in the summer), then it does not benefit her. It dries, becomes wrinkled, loses its elasticity. Some measure to prevent this sunscreen helps. But his defense will be even more effective if you follow the right diet in the summer.
The task of sunscreens is to protect the skin from UV radiation. But as American researchers have discovered, our bodies can produce a special enzyme that regenerates skin after UV damage. And what is most interesting, the production of this enzyme depends on what we eat. Specialists have compiled a list of products that more effectively than others contribute to the development of this enzyme and which must be in the summer diet of all who wish to protect their skin from the scorching rays.
These berries are often called among the most beneficial for humans, as they contain an incredible amount of powerful antioxidants, which, among other things, help protect the skin from the dangerous effects of prolonged sun exposure. In addition, these black berries contain a lot of vitamin C - one of the most useful substances for the skin. Experts advise to eat at least a handful of blueberries every day to prevent wrinkles from visiting the beach.
This large berry can be safely called the leader in lycopene content. This substance, according to a 2012 study, is capable of absorbing ultraviolet radiation from different spectra. That is a few weeks is enough to use watermelons, so that the skin has developed a natural protection against ultraviolet radiation. In other words, lycopene can partially function as a sunscreen, preventing skin damage.
In addition, watermelon is 90% liquid, which means it is useful for additional moisturizing of the skin.
Seeds and nuts
Walnuts, hemp, flax and chia seeds (Spanish sage) contain essential omega-3 fatty acids, which are simply indispensable for the skin in the summer. How are they useful? Omega-3 has anti-inflammatory properties, protects the skin from damage and prevents the effects of too long contact with the scorching sun.
Carrots and leafy greens
These products are a real storehouse of vitamin A. In 2007, researchers found that after 10 weeks of regular consumption of carrots and leafy vegetables, the body developed natural protection from the sun. The use of these products allows you to saturate the body with antioxidants lutein and zeaxanthin, which prevent the formation of wrinkles, and also serve as prevention of skin cancer.
In one study, it was found that green tea reduces skin damage caused by UV radiation. This is due to the fact that the drink prevents collagen deficiency in the tissues. In addition, data from scientific experience conducted in mice have shown that flavonoid-rich green tea reduces the risk of developing cancers caused by ultraviolet radiation.
In the summer, a lot of vegetables and fruits appear on our tables. If you care about your skin and want to keep it fresh longer, do not ignore the cauliflower. This vegetable contains histidine. This substance is a natural protection against UV radiation. In addition, cauliflower is rich in antioxidants, due to which all aging processes are slowed down, including the formation of wrinkles.
Summer anti-wrinkle drink
This drink is the best that you can offer your skin in the hot summer season. It is delicious, perfectly quenches thirst, and also prevents dry skin and the appearance of wrinkles on it.
Ingredients for a cocktail:
- one and a half cup of chilled green tea;
- 1 cup blueberries;
- 2 slices of watermelon;
- half a small cauliflower;
- 1 small carrot;
- 2 tbsp. l hemp seed;
- 1 tbsp. l lemon juice;
- several ice cubes.
All components are placed in the bowl of the blender and whisk until smooth.
Water is the basis of everything
But no diet can prevent the formation of wrinkles if the diet does not have enough liquid. Insufficient use of water - the fastest way to aging skin. Without the necessary moisture, it loses its firmness and elasticity. A minimum of 2 liters of pure water a day to prevent the skin from drying out.
To restore the condition of the skin and remove the first wrinkles, you need not only a good cream. Body care begins with the right diet - rich in vitamins, minerals and other components that benefit the skin.