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A diet packed with essential nutrients, healthy fats, antioxidants, and water is enough to battle dull complexions and wrinkle development. However, it is worth noting food can negatively or positively impact your skin. Eating some types of food can make you age faster and promote wrinkle development.
Among the positive effects is minimizing the effect of aging on your skin. Below are foods that help to reduce wrinkle development.
Eating more fish promotes skin health. Salmon is densely packed with essential nutrients that have an anti-aging effect on the skin. It is a rich source of proteins, vitamins, and minerals. Besides, salmon contains omega-3 fatty acids, which are essential fatty acids that cannot be synthesized in the body; they can only be obtained by consuming certain food types.
The omega-3 fatty acid has been established to have a favorable effect on aging skin. Omega-3 fatty acids have a positive effect on the epidermis. The epidermis regulates the intake of nutrients and the removal of waste products like sweat from the skin. It influences the skin cells to hold more water which yields smooth and soft skin. The retention of moisture within cells significantly reduces existing wrinkles and prevents the development of wrinkles. When cells lose their ability to retain the water, it causes dry skin and develops wrinkles.
As you age, the epidermis, the outer skin layer, gets thinner and weaker, meaning your skin is likely to develop wrinkles. Also, the production of lipids that keep the skin firm(ceramides) starts to decrease. Ceramides ensure the skin is moisturized and glowing. Less ceramide production promotes moisture loss, and due to this, wrinkles and other skin conditions are likely to develop.
Whole grains like brown rice and wheat contain plant-based ceramides. A diet rich in phytoceramides can help protect your skin from developing wrinkles by retaining moisture within your epidermal cells. This keeps your skin hydrated and inhibits dryness.
Leafy green vegetables are nutrient-dense foods. They are rich in antioxidants, vitamins(A, C, E, and K), and minerals (magnesium), which form essential nutrients that promote skin health. Leafy green vegetables such as kale, spinach, broccoli, and cabbage are rich in vitamin C, which aids in collagen formation. Collagen is responsible for skin strength, elasticity, and firmness. Its degradation brings about wrinkle development. Besides, leafy green vegetables are rich in vitamin A which helps to rebuild and repair the skin cells.
Leafy vegetables contain lutein which works like the antioxidant beta-carotene. Lutein prevents oxidative damage, which causes the skin to dry and develop wrinkles. One can incorporate green leafy vegetables in their diet by making green juices.
Avocadoes have several benefits that promote skin health. They are considered super fruit mainly because they contain healthy fats, among other nutrients. They are excellent sources of inflammation-fighting fatty acids, which are critical in synthesizing smooth and soft skin. Avocadoes contain compounds that are essential in protecting your skin from sun damage. Sun damage can cause your skin to develop wrinkles, among other skin conditions. Avocadoes possess essential nutrients such as vitamins A, B, C, E, K, and minerals. Vitamin A promotes skin exfoliation, which leaves behind smooth and glowing skin. Vitamin C and E protect the skin from oxidative damage. Oxidative damage impacts the skin negatively and causes the skin to develop signs of aging. Biotin, one of the B complex vitamins, helps prevent one from developing dry skin. Other than that, avocadoes are rich in monounsaturated fats, which play a significant role in increasing skin elasticity and reducing existing wrinkles.
Eating oats comes with a lot of benefits. Oats are complex carbohydrates that are low glycemic, meaning they do not cause a spike in your blood sugar. Oats are known to contain natural plant chemicals that prevent damage to skin cells. Oats have been established to contain soluble fiber, which plays a significant role in eliminating cholesterol in the body. High cholesterol levels cause one to develop aging signs of the skin. Aside from that, oats are rich in antioxidants which reduce wrinkles and prevent cell damage. Other benefits of oats that have some relation with reducing wrinkles include cleansing the skin, preventing dry skin development, and reducing oiliness and water retention.
Nuts are excellent sources of vitamin E. Daily consumption of nuts can positively impact your skin and reduce wrinkles. Nuts are rich in essential fats, proteins, vitamins, and minerals. Some nuts contain omega3-fatty acids, vital in strengthening the skin cell membrane and protecting against sun damage.
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