Plants, fats, and fermented foods can reduce wrinkles, boost collagen and improve the texture of our skin.
Skin is the largest organ in the body and must last us our lifetime. In addition to keeping us looking youthful, well-cared for skin also actively benefits our wider health.
But as the barrier between our bodies and the outside world, it takes a battering. Many environmental factors contribute to skin ageing, including air pollution, ozone and a changing climate
Then there’s just time. As we age we gradually lose collagen, the protein that gives our skin its structure, which can result in wrinkles.
One overlooked factor that can help to keep your skin in better shape is what we eat. From healthy fats to gut-friendly fermented foods, here’s a range to include in your diet.
Colourful fruits and vegetables
There is abundant research that a diet high in plant-based foods is important for keeping our skin healthy.
It helps to aim for colourful fruits and vegetables as they contain powerful antioxidants that help protect the skin from damage caused by pollution and sunlight. Carrots, peppers and tomatoes are rich in carotenoids, including lutein, lycopene, beta-carotene. “They are stored in the fat tissue and protect against UV rays,” says Volker Böhm, a professor of food chemistry at the Friedrich Schiller University Jena.
While suncream remains important, Böhm says that people tend to apply it during prolonged outdoor exposure rather than every day. Regularly consuming carotenoid-rich foods provides “a continuous baseline UV protection factor of roughly two to three all year round,” he says.
Adding a small amount of healthy fat like olive oil to tomatoes or carrots helps to make it easier for the body to absorb these antioxidants.
Mangoes and citrus fruits are also rich in vitamin C. This vitamin helps us produce collagen and also acts as an antioxidant, which can protect our skin from sun damage. Studies suggest that vitamin C may help improve skin hydration and reduce pigmentation. For this reason, vitamin C is widely used in skincare products and as a supplement, says Krutmann.
Finally, eating lots of colourful fruit and vegetables has been found to create a healthier looking skin “glow”.
Healthy fats
I’m not usually a fan of almonds or walnuts but I’ve started chopping them up and adding them into salads, which I’m enjoying much more than expected. I’m doing so because eating plenty of nuts and seeds could benefit our skin.
A small randomised-controlled study found that those who snacked on almonds for 16 weeks had less visible wrinkles compared to those who ate a different snack.
Vitamin E, which is abundant in nuts and seeds can also protect the skin from cell damage and ageing. A deficiency of this vitamin can affect skin health, including slower wound healing. Good sources include almonds, hazelnuts, pine nuts and many seed oils.
Nuts also contain omega-6 fatty acids, which can strengthen the skin’s barrier to keep it more moist.
Foods that benefit our gut
When we eat a varied diet rich in fresh produce, nuts, and seeds, our gut microbes benefit – and so does our skin. That’s because our gut health and skin are intricately connected. Researchers refer to this relationship as the “gut-skin axis“.
When we eat a diverse array of plant-based foods, the microbes in our gut release compounds that have anti-inflammatory and antioxidant properties. These affect our skin too, says Hackman.
A healthier gut microbiome can also improve skin conditions by supporting our immune system.
One way to achieve these benefits is to eat a wide range of plant-based foods. This includes fruits and vegetables, pulses, legumes, whole grains, herbs and spices.
You may not look 30 in your 60s, but eating a healthy diet will help to give your skin the best chance of staying healthy for the years to come. Oh, and don’t forget the suncream.
Credit: bbc.com
