Fight Aging with Food: Nutrition for the Skin

As people age, the skin changes. The mirror starts to reveal wrinkles, sagging and discoloration. In our youth obsessed culture, we want to hold on to youth as long as possible. That means keeping a youthful appearance.

There are surgical procedures, chemical peels, ,Botox and other invasive techniques to attempt to turn back the hands of time.

Lifestyle changes can have a dramatic impact on our skin and appearance. There are some foods that can help to keep aging at bay. There are studies that show that nutrition has a effect on the health of the skin. The skin is the largest barrier of the body and is exposed to a lot of stress.

Although a healthy diet may not clear away all the wrinkles, nutrition can make a huge difference. Nutrition can make a difference on how you look and feel.

Skin thins in the aging process, losing collagen and elastin. this causes skin to sag. The metabolism slows down and so does new skin growth.

A recent study reported by the National Institute of Health illustrated that older people with sun exposed skin had a difference in wrinkling, based upon the food they ate. The study found that individuals with a diet high in vegetables, legumes and olive oil appeared to have a protective effect.

Another study suggested that light skinned people who consume a diet rich in carotenoids offers protections against UV rays, while contributing to healthy coloring of the skin.

Based upon research and studies, experts suspect that elements that keep wrinkles at bay include Vitamin A, Vitamin C, Vitamin E and minerals zinc and selenium . These vitamins and minerals reduce the amount of potentially damaging free radicals and help protect the skin from aging due to solar UV exposure. Free Radicals are oxygen molecules that are potential harmful to the skin. They are created during normal metabolic functions or environmental conditions. Excess free radicals can be produced by too much sun, smoking, pollution and stress.

Real Age (realage.com) has published some recommendations for a diet that has protective benefits for the skin. The recommendations for healthy skin include foods rich in carotenoids, such as cantaloupe, apricots, carrots, sweet potatoes, spinach other fruits and vegetables that have deep colors of green, yellow, orange hue. According to Real Age, several research reviews "have revealed that botanical antioxidants show promise an effective means of protecting skin cells against ultraviolet radiation; this is another good reason to eat at least four servings of fruits and five of vegetables each day."

Vegetables that are rich in Vitamin A are: spinach, leaf lettuce, carrots, squash and sweet potatoes. Vegetables rich in Vitamin C include tomatoes and bell peppers. Fruits rich in Vitamin A include papayas, mangoes and cantaloupe. Fruits rich in Vitamin C include oranges and grapefruits. Other foods that are good for the skin, due to their Vitamin B, D, E, A, zinc, selenium and calcium include: whole grain cereals, nuts, sunflower seeds, salmon, tuna, vegetable oil, low-fat milk, eggs, legumes and dried beans.

Along with eating a good diet, getting enough sleep and drinking enough water are important for skin health.

Many of the foods, vitamins and minerals that are healthy for the skin are also healthy for health of eyes, teeth, nails bones and circulatory system. While working on a more youthful appearance, you can grow more healthy overall.

Eating a diverse diet with five servings of vegetables and four servings of fruits a day can keep you looking younger and feeling healthier.

This information is not intended as medical advice. If you have a medical condition, consult a physician.