Top five nutrition tips for great skin as you age
Aside from a consistent skincare and supplement routine, one of the golden rules of great skin as you age starts with what you put into your body. Ageing is a natural process, but if you’re not loading up on the right foods (see: omega 3s, fermented foods, fruits and nuts), chances are it will show on your skin. As the missing cog in the wheel for healthy skin, discover five nutrition tips from our skin experts.
Signs and symptoms of ageing skin:
- ●Lines and wrinkles
- ●Redness
- ●Dryness
- ●Uneven skin tone
- ●Lost of elasticity
Foods to consume
1.Oily fish
- ●Sardines
- ●Mackerel
- ●Anchovies
- ●Salmon
- ●Herring
Oily fish contains omega-3 fatty acids which support the skin barrier and retain moisture in the skin. This is ideal for anyone with dry and dehydrated skin, as well as reactive and sensitive skin types.
2.Red and purple fruits
- ●Blueberries
- ●Raspberries
- ● Goji berries
These contain antioxidants and vitamin C, which supports collagen formation* and minimises the appearance of fine lines and wrinkles.
3.Dark green vegetables
- ●Broccoli
- ●Spinach
- ●Kale
They contain lutein which improves skin tone and elasticity, as well as fibre to support the gut-skin connection.
4.Fermented foods such as
- ●Sauerkraut
- ●Miso
- ●Tempeh
Fermented foods contain probiotics to help with loss of elasticity.
5.Nuts and seeds
- ●Almonds
- ●Brazil nuts
- ●Cashews
- ●Hazelnuts
- ●Pumpkin seeds
- ●Sesame and sunflower seeds
Nuts and seeds contain omega 6 which supports redness, uneven skin tone and hydration.
Foods to avoid:
1.Avoid sugar and refined carbohydrates.
- ●Including chocolate, pastries, sweets, white bread, white pasta, and white rice.
- ●It can damage collagen and elastin through the process of glycation.
- ●These types of foods are low in fibre which disrupts the bacteria balance in your gut.
2.Avoid excess alcohol.
- ●it can damage collagen and elastin.
- ●Increases redness and contribute to uneven skin tone.
It’s important to note that there’s no silver bullet solution to turn back the clocks on skin ageing; it’s a natural and normal process. But ensuring you’re eating a variety of skin-loving foods that support the gut-skin connection will help support your skin and overall health in the long run. Equally important is that your diet is only one part of the puzzle and movement, sleep quality and stress levels all play a fundamental role when it comes to the health of your skin.
*Vitamin C contributes to the normal function of collagen