Believe it or not, what you eat can have a major effect on the aging process. If you are feeding your body with processed meats and sugar, you can add to the inflammation throughout the body. In turn, these foods can lead to the development of wrinkles and aged skin.

Some foods benefit the aging process by reducing inflammation and providing the body with essential nutrients. Collagen, vitamin C, antioxidants, healthy fats, and water are just some of the favored ingredients that we should seek out in our diets.  Below is a list of mineral-dense food that will help keep your skin looking vibrant!

Healthy Fats

• Extra Virgin Olive Oil—Extra Virgin Olive Oil reduces inflammation as well as any oxidative damage within the body. This is an imbalance between the body’s free radicals and antioxidants. While being rich in healthy fats and antioxidants, olive oil can help lower the risk of several chronic diseases and severe aging. Monosaturated fats have been known to work as strong anti-inflammatories. Olive oil consists primarily of this ingredient, making up about 73% of it.
• Fatty Fish like Salmon—Fish such as salmon is highly concentrated with omega-3 fats, which help the body resist a variety of issues. Another key ingredient in fatty fish is the carotenoid antioxidant, which can recover the skin’s elasticity and hydration after damage. With being high in protein, eating salmon allows the body to create collagen and elastin. These molecules build up the skin’s strength and enhance its plumpness.
• Flax Seeds—Flax seeds contain a multitude of antioxidants. A healthy skin membrane is supported by this omega-3-rich food, as well as the lignan antioxidants present in flax seeds.
• Avocado—Avocados can help aid in free radical damage and support a healthy skin membrane. They are high in monosaturated fats as well as antioxidants. Adding avocado to your diet gives your body several minerals and vitamins necessary for healthy aging.

Healthy Proteins & Collagen Peptides

As we age, we begin to produce less collagen. This protein is essential to keep your skin looking healthy and avoid the gradual signs of aging. Even though our bodies are breaking down collagen faster the older we get, there are ways to replace this rich protein within our bodies. Foods that are high in collagen peptides are key for avoiding wrinkles and sagging skin. By engaging in a protein-rich diet, you can maintain the skin’s firmness, moisture, and elasticity! Suggested foods for this type of nourishment are listed below.

• Chicken
• Tofu
• Fish
• Egg

Foods Rich in Antioxidants

• Dark Chocolate—Dark chocolates, with at least 70% cocoa can favor the skin. An antioxidant known as flavanol is what gives dark chocolate its anti-aging benefits.
• Vegetables High in Carotene like Carrots, Pumpkin, and Sweet Potato—Not only are these vegetables high in nutrients but they are low in calories. They defend against certain diseases, while also protecting the skin against UV rays, which can cause premature aging in the skin.
• Vegetables High in Vitamin C like Leafy Greens, Bell Peppers, Tomato, and Broccoli—Vegetables high in Vitamin C work as inflammatory- agents. These vegetables assist the body in its production of collagen, contributing to its strength and elasticity.
• Pomegranates—Pomegranates provide the body with antioxidants and vitamin C, which is another key ingredient in maintaining youthful skin. While reducing inflammation, reducing free radical damage, and preserving collagen, pomegranates slow the signs of aging.
• Tomato—Tomatoes are known for their high lycopene content, which acts as an antioxidant in the body and protects against damaging sun rays.
• Papaya—Papaya is packed with minerals, vitamins, and antioxidants—including vitamin A, C, K, E, and B, phosphorus, magnesium, calcium, and potassium. This superfood has a natural ability to leave your skin looking vibrant and youthful. Papain is found in some of the exfoliating products that we get off the shelf. This enzyme works as an anti-inflammatory and can shed dead skin cells.
• Blueberries—Blueberries are an antioxidant superfood, packed with potassium and vitamin C. Doctors and nutritionists suggest this anti-inflammatory snack to help protect the skin from sun damage. A particular antioxidant known as anthocyanin is a key element in blueberries that defy aging.
• Spinach—Spinach has essential nutrients such as vitamin A, C, E, and K, as well as lutein, iron, and magnesium. While vitamin C works to enhance our body’s collagen, benefiting the skin, vitamin A supports healthy hair.

As you can see, foods can play an important part in the aging process. It is vital to flood our bodies with natural protein, healthy fats, and antioxidants. These nutrients not only influence our internal health but have shown visible results as well. By taking in the right foods, you could restore your collagen loss, leading to greater elasticity. Fill your plate with a variety of foods deep in color to get that vibrant glow you are looking for!

It is important to note that a nutritious diet is not the only aspect contributing to successful aging. Along with a balanced diet, it is critical to apply sunscreen and wear the appropriate skincare products. Getting your skin checked regularly by a professional is the best way to stay on top of your health—on the inside and out! Contact Lady Lake Dermatology and Mohs Surgery Dermatology & Mohs Surgery for a consultation today.