Do you think you look your age when you look in the mirror?

Skin aging is a natural process with advancing age, but a person’s habits and behaviors are often decisive in defining the appearance of the skin. Among the various factors that contribute to this are genetic factors, external factors – such as pollution and exposure to sunlight in warmer times – and internal factors – such as smoking and poor diet.

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The lack of nutrients, especially antioxidants such as vitamins C and E, contribute to generate a large amount of free radicals acting on the skin. As a result, the genetic material is modified and cell proliferation decreases, causing skin aging. It is impossible to completely prevent the formation of these free radicals, but this can be mitigated. Therefore, following the commandments of proper nutrition is essential to lessen its effects.

A balanced diet provides different nutrients that perform different functions in the body, including neutralizing free radicals, helping to renew cells, thus improving the health and appearance of hair, nails and skin.

The good news is that to achieve these benefits, it doesn’t take much. Small changes in habits can make all the difference in skin health. And ingesting at least two liters of water a day, avoid fried foods and refined foods, eat five to six meals, consume fiber and chew your food well, are examples to keep your skin healthier and more beautiful.

Orange-colored foods: they provide beta-carotene, a powerful antioxidant that helps fight cellular aging and even protects the skin from sun damage. In addition, in the body it is converted into vitamin A, a nutrient that acts on the activity of genes responsible for the production of collagen and elastin, proteins that support and firm the skin. The foods in this group are mango, apricot, carrot, peach.

Whole grains and vegetables: sources of B vitamins and zinc, which act in the production of collagen and in the functioning of antioxidant enzymes.

Oats: rich in silicon, which acts on the structure of collagen and elastin, in addition to contributing to tissue renewal and having antioxidant action.

Red fruits: they have large amounts of polyphenols, antioxidant substances that help to neutralize the action of free radicals, responsible for the damage caused to the skin such as spots and wrinkles.

Citrus fruits: rich in vitamin C, an important nutrient for collagen production, in addition to its excellent action as an antioxidant.Salmon and sardines: sources of omega-3, an anti-inflammatory nutrient that helps to improve skin hydration. This nutrient can also be found in flaxseed and chia.

Azuki beans, tomatoes and green tea: provide polyphenols and flavonoids with anti-inflammatory and antioxidant action. Rich in coenzyme Q10, azuki beans collaborate for skin regeneration and integrity.

The great villains of premature aging are free radicals. In addition to being responsible for several diseases, such as Alzheimer’s and others, they also favor the appearance of expression lines, skin blemishes and wrinkles.

These are molecules with negative charges, which we constantly produce. They are formed when we sunbathe, come into contact with polluting agents or exercise.

An effective way to combat and reduce these effects is to consume nutrients with positive charges that neutralize the damage in the body.

As we have seen, it is possible to delay old age by adopting healthy habits in our routine. The tripod for maintaining a more youthful appearance is based on natural nutrition, physical exercise and a good quality of sleep.

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