Eating the right food is the first step when it comes to fighting against free radicals and the signs of an ageing skin: from fish to berries to tomatoes, from spinaches to dry fruits and eggs, all the foods that will keep you look young.
Ageing is what we do to not die, but what really matters is how we do it. It is important to take good care of ourselves in order to be healthy at every age. Our skin is a mirror of our health: complexion and brightness reflect how we are on the inside. Think about it, you can’t see the organs from the outside, you see the skin.
Food is one of the main factors that can actually affect how our skin looks. It is therefore important to know the anti-ageing foods and consume them regularly, if we want to slow down the ageing process.
Anti-ageing foods: dos and don’ts
Proteins help keeping your skin tonic. They are also a good iron source, which is vital for nails and hair. However, too many proteins can damage and dry out the skin.
Fish contains Omega 3, 6 and 9. Those oils are very good for your skin. Researches proved that people suffering from psoriasis and dermatitis were lacking them.
Season fresh fruits and vegetables are natural antioxidants which contain vitamins and minerals.
Pulses can reduce sugar absorption and are a source of vegetal protein.
Don’t forget spices such as paprika, ginger, turmeric, horseradish and chili! They reduce salt consumption, giving flavours in a healthier way. They are also natural antioxidants.
Abuse of simple carbs such as white flours and sugar, which can be found in bread and pasta. They cause glycation, one of the skin ageing processes. A diet that contains many of such simple carbs may damage your epidermis, which will look more tired and withered.
Diets that focus on one component, for instance protein only. They are unhealthy and you should vary in a balanced way.
The top 10 components of anti-ageing foods and where to find them
- Vitamin A reduces the appearance of wrinkles and skin dryness. It is in yellow and red fruits and vegetables, berries, cheese and butter. You don’t have to ban butter, but it’s better if you consume it moderately and raw.
- Vitamin E is very effective in disabling the production of free radicals. You can find it in dried fruits, eggs and fish. It is also used in the beauty industry
- Vitamin C, which is mostly in citrus fruits, can reduce the oxidative effects of pollution, stress and unhealthy diet
- Lycopene, is the only component that enhances its effects when cooked. You can find in tomatoes, carrots, melons and yellow and red fruits
- Resveratrol helps releasing stress and its signs. It is a component of red wine, red grapes and peanuts.
- Quercetin helps against inflammation and it is in apples and red onions.
- Lutein, whose sources are spinaches and other vegetables such as broccoli, cauliflower and leek, is beneficial to eyes and skin
- Vitamin K is also a natural antihemorrhagic element. It can be found in kale, soya, chickpeas and green tea.
- Vitamin D, is naturally produced by our skin and activated by the sun. You can also find it in fish and dairy products.
- Vitamin B3, which is contained in bran, salmon and turkey can help renew our skin.
It is also important to remind that diversifying your food, eating quality products and avoiding processed ingredients helps keeping young.
The ORAC values
The ORAC (Oxygen Radical Absorbance Capacity) is the measure of the ability of a food or a substance to quench free radicals.
We need at least 2000 ORAC per day to feel those antioxidant benefits.
Many foods have been tested in laboratories to find their ORAC values. Among the ones with the highest ORAC score are goji berries, dark chocolate, pecans beetroots, avocados, artichokes, eggplants and tomatoes.
Our skin care products at Bodi Beauticious aim to make sure that certain ingredients that we achieve from our daily food intake is incorporated within our daily skin regime.
Ask about our ABC of Skincare – we make sure you are covered 🙂