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Diet and Skin Aging

We regularly face primary challenges in deciding what to eat to maintain young and healthy skin, defining a healthy diet and the role of diet in aging. The topic that currently attracts maximum attention is ways to maintain healthy skin and delay skin aging. Skin is the primary barrier that protects the body from external aggressions.

Skin aging is a complex biological process, categorized as chronological aging and photo-aging, and is affected by internal factors and external factors. With the rapid breakthrough of medicine in prolonging human life and the rapid deterioration of environmental conditions, it has become urgent to find safe and effective methods to treat skin aging. For diet, as the main way for the body to obtain energy and nutrients.

Nutrition is closely associated with skin health and is required for all biological processes of skin from youth to aging or disease. Nutrition levels and eating habits can repair damaged skin and can also cause damage to the skin. In recent years, a number of people have closely linked health-nutrition-eating habits and skin health, besides, clinical research and epidemiology have successfully combined nutrition with tissues and organ health and have confirmed that nutritional levels and eating habits have a certain degree of impact on skin health and aging.

Water is a vital constituent of the body and facilitates maintenance of balance and tissue function in the body. Water in the body and cells mainly serves the role of nutrient, solvent, transportation carrier, maintains body volume, and regulates body temperature. Lack of water in the body can cause tissue dehydration and functional disorders (such as aging and inflammation). Skin is no exception, and the appearance of the skin on lips and limb is a direct reflection of the body’s moisture status. So how much water every day is good for the skin? Studies show that it is better to have more water and drinking more than 2 L of water per day significantly affects skin physiology and promotes superficial and deep hydration of the skin. However, the effects of water on the skin may be different from that of the water intake, and these effects are obvious in people who drink less water

Foods to Limit
Potato chips and french fries. Anything that’s deep-fried in oil can add to inflammation throughout your body. Especially avoid trans fats. It can raise your LDL “bad” cholesterol and lower HDL “good” cholesterol, which increases your risk for heart disease.
Check food labels on baked goods and crackers, and avoid “partially hydrogenated oils” and “vegetable shortening.”
Doughnuts and sugary pastries. They’re packed with sugar, which Giancoli says may be linked to the development of wrinkles.
Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. Both of those can lead to inflammation.
Fatty meats. These are also high in saturated fats. The key with meat is to keep it lean. Tenderloin cuts tend to be leaner. Look for ground beef that is at least 95% lean. Ground turkey breast and chicken breast are other lean options.
Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. “Moderate” is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two drinks for men.

Foods to Favour
Go for a Mediterranean-style diet, Harlan says. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.
Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple.
Try eating more of these foods:
Romaine lettuce. It’s high in vitamins A and C, which curb inflammation. Also try broccoli, spinach, arugula, watercress, escarole, and endive.
Tomatoes. They’re rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.
Salmon. It’s high in omega-3 fats, which fight inflammation. Tuna is another good choice.
Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.
Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation

We explicitly state that the information provided on this website is for educational purposes only, and does not substitute for professional medical advice. We advise users to consult a medical professional or healthcare provider if they’re seeking medical advice, diagnoses, or treatment

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/#:~:text=with%20skin%20aging%2C%20and%20their,and%20acceleration%20of%20skin%20aging.
2. https://www.webmd.com/diet/features/is-your-diet-aging-you