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High sugar, grilled, fried, and baked goods can exacerbate the accumulation of glycosylated end products (AGEs), promote skin aging, and alcohol can also make the skin worse.
Vitamin C, vitamin A, potassium, n-3 polyunsaturated fatty acids, and plant antioxidants help delay skin aging.
The importance of good skin to appearance is self-evident, and many factors in life can damage our skin, leading to wrinkles and collapse.
In addition to the ultraviolet radiation and smoking that everyone knows, in fact, many dietary factors will also affect skin aging.
Friends who want good skin, in addition to doing a good job of sun protection, cleaning, and moisturizing, they must also see if they are doing the right thing in their diet
Eating more of these will make you ugly
sugar
Among the various mechanisms of skin aging, the "glycosylation reaction" is a very hot one in recent years, and a large number of research papers have been accumulated.
"Glycosylation" is a non-enzymatic process in which sugar molecules (usually glucose or fructose) bind to proteins, fats, or nucleic acids.
The "glycosylation reaction" is a normal physiological phenomenon that occurs all the time in the body, but this process produces irreversible glycosylation end products (AGEs), which accumulate with age and are related to aging of the body and skin.
How does glycation ruin the skin?
Collagen, elastin, etc. present in the dermal matrix are very important for the structure and elasticity of the skin, but due to slow replacement, it is also very susceptible to the influence of glycosylation, and abnormal crosslinking occurs, resulting in ineffective repair.
In addition, fibroblasts, which are responsible for making these proteins, are equally susceptible to glycosylation, which impairs cellular function. The "glycosylation reaction" is such that it aggravates skin aging, causing the skin to sagging and reducing its elasticity, commonly known as "sugar sag". [1]
People with high blood sugar look older!
In addition to natural accumulation, UV exposure and too much sugar in the diet can exacerbate glycosylation reactions.
A study of 602 subjects (from 421 families) found that between relatives, people with higher blood sugar looked older than their actual age. (Excluding factors such as sunshine, smoking, and weight, visual age was measured by 60 independent reviewers, using materials taken from the same angle, hiding clothes and hair.
If you strictly control your blood sugar for 4 months, you can reduce the amount of collagen that has been glycated by 25%. [3]
Sugar can also make you get acne
High blood sugar can also exacerbate the occurrence of acne, so it is also important to clean your cheeks, delay aging as much as possible, control sugar, and keep blood sugar stable.
Grilled, fried, baked goods
In addition to being derived from self-synthesis, AGEs are also eaten directly.
In contrast, cooking and steaming produces a lot of AGEs in foods that are baked, fried, and grilled, while cooking and steaming produces much less AGEs. [4]
The ingested AGEs are absorbed by the intestine at about 30% efficiency and then enter the circulation, inducing protein crosslinking, inflammation and intracellular oxidative stress. [5]
In particular, foods with high sugar and protein content are more likely to increase AGEs in high-temperature cooking, so if you want to be beautiful, you should eat less roast meat, fried chicken and donuts.
To control the weight
In addition, the total calorie restriction of the diet has also been found to prevent the accumulation of AGEs to a certain extent, thereby delaying skin aging.
High-calorie diets are often associated with high sugar and high fat. High sugar exacerbates glycosylation, while a high-fat diet may delay skin self-repair by promoting oxidative stress and inflammatory responses in the skin and reducing protein synthesis. [6]
Protein is still guaranteed
However, this calorie limit should be within the appropriate range, and the study found that people with a BMI below 18.5 will exacerbate the problem of skin aging, in which case the intake of necessary nutrients is likely to be insufficient, especially the lack of protein necessary for the skin. [7]
alcohol
Love to drink, urge people ugly. Alcohol can promote the proliferation of keratinocytes, change skin permeability, destroy the skin barrier function, and affect the skin lipid composition. Alcoholics often show enlarged pores and flushed faces. [8]
Eating more of these will make you beautiful
There are also some ingredients in the diet that are very beneficial for delaying skin aging.
vitamin C
A study of the association between nutrient intake and skin aging in 4025 women aged 40-74 years found that after excluding factors such as age, ethnicity, education, sun exposure, income, menopausal status, body mass index, physical activity and total energy intake:
Higher intakes of vitamin C, vitamin A, and potassium were associated with lower rates of wrinkles, dry skin, and skin atrophy. [1]
The benefits of vitamin C to the skin are manifold, including involvement in collagen synthesis, regeneration processes and wound repair, vitamin C is an important antioxidant that reduces the incidence of wrinkles and senile seros through antioxidant effects, and also has some protection against skin photodamage. [1]
The best source of vitamin C is fruits and vegetables.
vitamin A
Vitamin A is a popular topical anti-aging ingredient nowadays, and studies have found that keeping dietary vitamin A adequate is also beneficial and may help inhibit wrinkles. Vitamin A may delay skin aging by regulating the expression of matrix metalloproteinase. [1、8]
If you can eat enough dark vegetables and fruits, the carotene in it can be converted into vitamin A, and there are also whole milk, egg yolks, and animal livers.
EPA、DHA
A number of studies have also observed that dietary supplementation with EPA and DHA can reduce the degree of skin damage to a certain extent, thereby slowing down skin aging. [9、10]
We can get EPA, DHA by eating fish and other aquatic products.
Other antioxidants
Theoretically, antioxidants should be able to limit the production of AGEs (glycosylation intensifies in the presence of reactive oxygen species) and repair tissue damage caused by AGEs.
Some antioxidant-rich culinary flavors (cinnamon, cloves, and five-spice powder) have been found to inhibit the production of AGEs [11], while antioxidants such as dietary supplements such as β-carotene and lycopene can also improve the degree of sun damage to the skin [9, 10].
Speaking of this, you will find that vegetables and fruits contain a variety of ingredients that are beneficial to the skin mentioned above, so is it efficient to eat more vegetables and fruits if the skin is good?
Indeed, there are research data that also prove this: a survey of 453 elderly Greek people found that people who ate more vegetables, fruits, fish and beans had low skin aging. [12]
summary
Eat less sugar, sweets, baking, frying, grilling food, eat more vegetables, fruits, fish, is conducive to delaying skin aging.
Resources:
[1] Maeve C Cosgrove, Oscar H Franco, Stewart P Granger, Peter G Murray, Andrew E Mayes, Dietary nutrient intakes and skin-aging appearance among middle-aged American women, The American Journal of Clinical Nutrition, Volume 86, Issue 4, October 2007, Pages 1225–1231, https://doi.org/10.1093/ajcn/86.4.1225
[2] Raymond Noordam. et al. High serum glucose levels are associated with a higher perceived age. AGE (2013) 35:189–195 DOI 10.1007/s11357-011-9339-9
[3] Nguyen, H.P.; Katta, R. Sugar sag: Glycation and the role of diet in aging skin. Skin Ther. Lett. 2015, 20, 1–5.
[4] Danby FW. Nutrition and aging skin: sugar and glycation. Clin Dermatol. 2010 Jul-Aug;28(4):409-11.
[5] Draelos ZD. Aging skin: the role of diet: facts and controversies. Clin Dermatol. 2013 Nov-Dec;31(6):701-6.
[6] Rosa, D.F.; Sarandy, M.M.; Novaes, R.D.; da Matta, S.L.P.; Goncalves, R.V. Effect of a high-fat diet and alcohol on cutaneous repair: A systematic review of murine experimental models. PLoS ONE 2017, 12, e0176240.
[7] Addor FAS. Beyond photoaging: additional factors involved in the process of skin aging. Clin Cosmet Investig Dermatol. 2018;11:437-443. Published 2018 Sep 20. doi:10.2147/CCID.S177448
[8] Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020;12(3):870. Published 2020 Mar 24. doi:10.3390/nu12030870
[9] Boelsma E, Hendriks HF, Roza L. Nutritional skin care: health effects of micronutrients and fatty acids. Am J Clin Nutr 2001;73:853–64.
[10] Sies H, Stahl W. Nutritional protection against skin damage from sunlight. Annu Rev Nutr 2004;24:173–200:173–200.
[11] Dearlove RP, Greenspan P, Hartle DK, et al. Inhibition of protein glycation by extracts of culinary herbs and spices. J Med Food. 2008 Jun;11(2):275-81.
[12] Purba MB, Kouris-Blazos A, Wattanapenpaiboon N, Lukito W, Rothenberg EM, Steen BC, Wahlqvist ML. Skin wrinkling: can food make a difference? J Am Coll Nutr. 2001 Feb;20(1):71-80. doi: 10.1080/07315724.2001.10719017. PMID: 11293471.
Edit: Xiao Hui
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