Anti-aging food your skin loves
Naturopath ND, MSc Acupuncture
Thinning dry skin, wrinkles, age spots, sagging, benign growths - how your skin ages will depend on your health, lifestyle, sun exposure, heredity factors, and personal habits such as smoking and drinking alcohol.
Can you do anything about it? Yes, you can.
AGEING & COLLAGEN
Collagen is a protein in your body that gives your skin it’s structure and elasticity.
Our bodies make collagen. But as we age production slows down, and that’s why our skin sags and wrinkles. However, there is good news. There is growing evidence that the most effective way to prevent skin ageing is to encourage collagen regeneration through nutrition.
SKIN AGEING STUDIES
Research has established a direct link between nutrition and skin condition. What you eat affects your skin:
1. Diets high in trans fats (the bad fats) make you vulnerable to UV damage and severe
2. Diets high in sugar inhibit collagen repair.
3. Diets rich in nutrition can protect and restore skin.
STOP EATING WHAT’S AGEING YOU
If you want your skin to be as youthful as possible, stop eating foods that age you:
1. Highly refined foods offer little nutrition - don't eat them.
• Eat whole, organic, natural food. If you're not sure what to eat, have a look at The Mediterranean Diet.
2. A diet high in sugar will age you.
• Raw honey, dates and stevia are healthier sweetening alternatives.
• Avoid hidden sugar in processed foods – check the labels.
• And we recommend every family should watch That Sugar Film by Damon Gameau - to learn what happens when you eat a diet high in hidden sugar.
3. Trans fats age skin including, hydrogenated margarine, animal fat, deep-fried foods, takeaways and junk food - ditch them.
• Eat healthy monounsaturated fats and polyunsaturated (omega-3 and omega-6) fats, which are found in raw nuts and seeds, avocados, olives and their cold pressed oils. Your skin will thank you.
THE ANTI-AGEING NUTRITION YOUR SKIN LOVES
Next, you need to swap what is ageing your skin with food and supplements that contain the
nutrition your cells use to make collagen.
The nutrients essential for healthy skin, hair and nails include - vitamin A, C, E and D, zinc, silica, selenium, omega 3, omega-6 and omega-9 fatty acids.
Vitamin A food sources include carrots, sweet potatoes, pumpkin, spinach, kale, fish oils and cod liver oil.
Vitamin C is found in papaya, citrus fruits, strawberries, raspberries, pineapples, guava, mango, kiwi fruit, Kakadu plum, capsicum, tomatoes, zucchini, cabbage, kale, broccoli, cauliflower, spinach and celery. Vitamin C is destroyed by cooking so make sure you eat raw salads and fresh fruit daily.
Vitamin E foods include raw nuts and seeds, tahini, wheat germ, avocado, and cold-pressed
organic vegetable oils.
Vitamin D is found in mushrooms, salmon, sardines, egg yolk, fortified foods, vitamin D supplements, raw cacao, and hemp seed oil.
Zinc food sources include sesame and pumpkin seeds, shitake mushrooms, beans, almonds,
cashew nuts, chickpeas and oat bran.
Silica is found in oat bran, alfalfa sprouts, leafy greens, green beans, whole grains, brown rice, lentils, horsetail tea, cucumber, leeks, bananas, celery, radish, asparagus and raisins.
Selenium food sources include Brazil nuts, oysters, sardines, mustard seeds, sunflower seeds, rice bran and wheat germ. Always buy organic, non-genetically modified nuts, seeds and grains.
Omega 3-6-9 fatty acids are found in hemp seed oil, hemp seeds, tahini, walnut oil, walnuts, chia seeds, linseed (flax), evening primrose oil, macadamia nuts and cold-pressed oil, fish oils, salmon, edamame, seaweed and algae oil.
NUTRITIONAL NEEDS ARE UNIQUE
Our nutritional needs change throughout the different ages and stages of our lives. The nutrients a pregnant mother requires compared to a developing child or an older adult are vastly different.
You also need to consider the state of your health, nutrient deficiencies, food intolerances, allergies, the effects of prescribed medications, your health history, stress, lifestyle, climate, pollution, hydration – all of these issues influence skin ageing.
And everyone’s circumstances are unique.
That’s why the best thing you can do is ask your naturopath to help you create a personalised anti-ageing strategy.
That Sugar Film by Damon Gameau
Website link: www.thatsugarmovement.com/film
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