What you eat and how you live can have a dramatic effect on preventing wrinkles, hyper-pigmentation and acne that can take their toll as we grow older. When we loaded with antioxidants, healthy fats, water, and essential nutrients to your diet, our skin will be appreciated it with beautiful, glowing, youthful appearance. Here are the best anti-aging nutrients and foods to nourish your body as well as your skin for a glow that comes from inside to outside.
Vitamin A slows the breakdown of collagen in your skin cell which helps your skin look youthful appearance and elasticity. Retinol, one of a form of vitamin A, which works inside skin cells, hitting receptors which helps them function as if they were younger.
Vitamin A should be consumed through the diet. They are best absorbed through a source of fat. Foods that are high in this vitamin are carrots, pumpkin, sweet potatoes, mango, and papaya.
Polyphenols have been known and categorized as the best anti-aging nutrients in the research community throughout the past decade, mainly due to their antioxidant benefits and disease reduction. The probable role of polyphenols in the prevention of various diseases associated with oxidative stress, such as cancer, diabetes, cardiovascular diseases, and neurodegenerative diseases.
Polyphenols are potent antioxidant compounds in fruits or plant-based foods, and the most common and high polyphenols foods are grapes, cacao, and green tea. Green tea or matcha is the least processed form of tea, so it also supplies the highest quality of antioxidants of tea varieties. Organic, unprocessed, dark chocolate (cacao) has been found to benefit your glucose metabolism, blood pressure, and cardiovascular health.
The benefits of vitamin C are well understood to all skincare fans. For its antioxidant protection of cell membranes, vitamin E ranks with zinc and essential fatty acids as a valuable antioxidant nutrient. Like vitamin E, vitamin C is considered important in repairing free radicals and preventing them from becoming cancerous or accelerating the aging process
The richest natural sources are fresh fruits and vegetables like citrus fruits, blackcurrant, rosehip, guava, chili pepper, or parsley. The stability of the vitamin C molecule is dependent upon aggregate condition and formula.
New research suggests vitamin D is a powerful natural antioxidant and aids in DNA repair. Statistically, women with higher vitamin D levels were found to have fewer aging-related changes in their DNA, as well as lowered inflammatory responses. They tend to have longer telomeres, and vice versa. These mean that people with higher levels of vitamin D may age more slowly than people with lower levels of vitamin D.
Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. The best sources of vitamin D are beef liver, egg yolks, cheese, and fatty fish, like tuna, mackerel, and salmon. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
Vitamin E will give the best effects when combined with vitamin C in keeping your cells healthy. Like vitamin C, vitamin E also helps fight damaging free radicals on a cellular level, which protects your cells from vulnerability. It can help provide sun protection to the skin and may have anti-inflammatory benefits.
Taking natural vitamin E products helps prevent collagen cross-linking and lipid peroxidation, which are both linked to the aging of the skin. Higher amounts of vitamin E are available in vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy.
PROBIOTICS / FERMENTED FOODS
A number of studies have proven that the processed sugar and chemical-laden foods efficiently ruin your intestinal microflora. Your gut flora has incredible power on your immune system, which is clearly the body's natural immune mechanisms. Antibiotics, anxiety, artificial sweeteners, chlorinated water, and several different factors may also lessen the number of probiotics on your gut, which may cause some disease and premature aging. Ideally, you will want to consume traditionally high quality and fermented foods a staple in your everyday diet. You can also take probiotics from the nutritional supplement. However, obtaining probiotics from foods is definitely better since you are able to eat a lot more valuable bacteria, often up to 100 times more.
The most typically used probiotics in animals and humans are enterococci, lactobacilli, and bifidobacteria, which can be natural presence of their intestinal tract. Fermented vegetables are an excellent alternative since they are equally delicious and easy to make.