The skin is the first to be presented to others and is regarded as the largest organ of the human body, comparable to the intestines, lungs and liver.
The skin has many roles, including as the first defense barrier against microbes and the environment, and as a translation of sunlight into vitamin D.
The layer of fat, located beneath the surface of the skin, helps ensure that vital fluids remain in the body.
1. When did you start paying attention to skincare?
When it comes to skin, it's ironic that the biggest expectation people expect from their skin when they're young is probably tanning.
However, as we age, the most important thing about the skin becomes to prevent wrinkles, and the most important thing to achieve this is, of course, not to tan.
So, when did you start to focus on skin care? The results are likely to be sooner than you think.
Dr. Mark G. Rubin, a clinical assistant professor of dermatology at the University of San Diego, believes that skin will remain in good condition from teenagers by not smoking and avoiding the sun.
"Prevention is very important in preventing skin aging, so the sooner you do, the better," he says, "and by the time you see a dislike change in your skin, a lot of skin damage has already happened." ”
Image source: Stand Cool Helo
Second, from the inside out to delay skin aging
Skin, like all organs, ages. Fundamentally, all we can do is delay the normal aging of the skin.
At the cellular level, the best way to delay the aging of many tissues and organs in the body is to avoid oxidative reactions in the body's cells.
Experts say the best way to avoid unnecessary oxidative reactions in the body is to avoid smoking and eat foods rich in antioxidants.
At the body level, the best way to delay skin aging is to keep the skin well hydrated and rely on a good lipid layer under the skin to protect the internal moisture.
Some experts say that this can be done by eating a healthy diet that contains certain "healthy" fats (omega-3 fatty acids and monounsaturated fats), drinking plenty of water, developing good skin care habits, etc., to maintain healthy skin and minimize water loss.
All of this is about keeping your skin healthy both inside and out.
3. The skin reflects the internal health condition
"The skin is a reflection of intrinsic health, so good nutrition, getting enough sleep, reducing stress, staying hydrated, etc. all contribute to a beautiful skin," says Mark.
Mark, who is also a fellow of the American Society of Dermatology and an Orthopedic Ph.D., added "not drinking too much" to his list of healthy lifestyles.
So, which foods should be chosen to improve skin health? Read on to your list of skin-friendly nutrients and their most abundant foods.
Many dermatologists believe that major antioxidants (vitamins A, C, and E) can eliminate wrinkle-causing "free radicals" (unstable molecules that damage cells) and help reduce the risk of sun and other environmental damage.
1. Vitamin A
The latest research has found a significant association between vitamin A levels in the blood and skin condition.
Getting carotenoids (a class of plants that the body converts into vitamin A) from food is the safest way to do it, because an excess of vitamin A from nutritional supplements is far more likely than eating carotenoid-rich foods.
The best food sources for vitamin A are carrots, pumpkins, sweet potatoes, winter pumpkins, mangoes, spinach, cantaloupes, leafy greens, kale, Swiss beets, and tomato juice.
2. Vitamin C
Vitamin C is a potent topical (i.e., applied to the skin) antioxidant, but only in its active form.
Its active form is the same as that obtained from food. Of course, in any case, fruits and vegetables rich in vitamin C in the daily diet are good for health.
The best food sources for vitamin C are orange juice, grapefruit juice, papaya, strawberry, kiwifruit, red pepper, green pepper, cantaloupe, tomato juice, broccoli, mango, orange, brussels sprouts, grapefruit, cauliflower, and kale.
3. Vitamin E
Many studies are underway on the possible benefits of vitamin E as an ingredient in skincare products. For now, vitamin E appears to be the most beneficial to the skin as a skin conditioner.
Food sources of vitamin E are vegetable oils, nuts, seeds, olives, spinach and asparagus. However, it is difficult to obtain large amounts of vitamin E from food.
Therefore, many people take vitamin E supplements, but make sure that they do not exceed 400 international units per day so that they do not consume too much.
4. Omega-3 fatty acids
Consuming omega-3 fatty acids and monounsaturated fatty acids is also beneficial for skin protection.
Omega-3 fatty acids, which are good for the heart and joints, may also be good for the skin. According to several recent studies of fish oil supplements, the omega-3 fatty acids contained in fish may help prevent sunburn.
Anti-aging expert Dr. Nicholas Perricone, author of Saving Wrinkles, advocates for a diet rich in antioxidants and omega-3 fatty acids to make skin better.
He added: "There is already some scientific data to support this type of diet. ”
While more needs to be learned about the benefits and risks of fish oil supplementation, eating more foods high in omega-3 fatty acids is clearly a smart thing to do.
The best food sources of omega-3 fatty acids are fish, flaxseeds, walnuts, and poultry eggs with high omega-3 fatty acids.
Alternatively, switching to a cooking oil with a higher content of omega-3 fatty acids, such as canola oil, can also help increase your intake of omega-3 fatty acids.
5. Monounsaturated fatty acids
Studies have found that monounsaturated fatty acids are associated with beneficial skin pH (acid-base balance is essential for skin health).
The best food sources of monounsaturated fatty acids are olive oil, canola oil, almond oil, hazelnut oil, avocado, olive, almond, and hazelnut kernel.
Fourth, eat natural foods
Dr. Wilma Bergseld, director of clinical research on dermatology at the Cleveland Clinic in Ohio, emphasized eating a healthy diet consisting of whole foods in the journal Environmental Nutrition Communications.
In this newsletter, she notes that a diet that protects the body from heart disease and cancer is equally good for the skin.
A recent study by researchers at Monash University in Australia proves Wilma's point.
The researchers looked at 450 study subjects aged 70 and older from Australia, Greece and Sweden and found that older adults whose diets included more "whole foods" (such as vegetables, fruits, legumes, poultry eggs, yogurt, nuts, cooking oils rich in monounsaturated fatty acids, multigrain bread, tea and water) had less wrinkled skin and early-onset aging than those with diets rich in whole milk, red meat (especially processed meat), butter, potatoes and sugar.
The researchers believe this may be related to the antioxidants, phytochemicals and monounsaturated fatty acids provided by the "whole food" diet.
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