Feed Your Skin

Aging: Nutrition tips to slow down the skin aging process
Making a few small changes to your eating routine can make a big difference in maintaining healthy skin and a youthful body. While everyone has a go-to face cream or treatment, there is no denying that healthy skin begins from the inside. An ongoing supply of nutrients is necessary to support this rapid turnover since older skin cells are constantly lost and replaced. If you eat the right combination of meals, you'll nourish your skin and help maintain it soft, supple, and spotless. Eat your way to younger-looking skin. Vitamin and mineral-rich foods can help slow down the aging process. (Also read: 10 everyday habits that speed up aging)

"Skin aging consists of clinical and biological processes. The first is Intrinsic aging, which represents chronological age, and the second is Extrinsic aging, which results from environmental stressors and lifestyle factors. We can control some factors of Extrinsic aging. For example, it is prioritizing sleep, reducing stress, and focussing on good nutrition that is antioxidant rich. Prevention is key when it comes to working against the effects of extrinsic aging, so it’s vital that we fuel the body with the right nutrition to fight the harmful free radicals that age our skin," says, Nutritionist and Skin Specialist, Lucy Miller, in her recent Instagram post. She further suggested nutrition tips for aging skin.

Carotenoids/ Vitamin A: Carotenoids are a precursor to vitamin A. It can be found in sweet potatoes, carrots, red pepper, mango, and papaya.
Lycopene: Bright red carotenoid pigment found in tomatoes and other red fruit and vegetables. Lycopene may promote wound healing, reduce inflammation, and contains vitamin C for collagen production.
Vitamin B3: Helps with hyperpigmentation, sun- damage, aging, and dry skin. Consuming foods such as garlic, onions, asparagus, barley, oats, bananas, kombucha, and kimchi helps in boosting vitamin B3.
Vitamin C: An antioxidant that helps neutralize free radicals and promotes collagen synthesis. Citrus fruits, blackcurrants, guava, parsley, kale, kiwis, yellow peppers, broccoli, and brussels sprouts are rich in vitamin C.
Vitamin D: Vitamin D enhances the skin's immune system and helps to destroy free radicals. Vitamin D contributes to skin cell growth, and repair and boosts metabolism. It can be found in oily fish (sardines, salmon, herring, anchovies, mackerel), red meat, and egg yolks.
Tocopherols / Vitamin E: A family of 8 compounds that make up different components of vitamin E and work with vitamin C as a free radical scavenger. Vitamin E can help reduce collagen cross-linking and lipid peroxidation. Foods such as sunflower seeds, vegetable oils, almonds, almonds, avocado, and salmon are rich in vitamin E.
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