What to eat to keep skin younger for longer

Skin is changed not only by years and solar radiation. Polluted air can also accelerate its aging. Certain substances in food help the body resist such damage, explains BBC dermatology professor Jean Krutmann.

“For decades, we thought that ultraviolet radiation was the main factor in skin aging caused by environmental exposure. We know that’s not the case,” he says. According to the professor, other components of sunlight — visible light and infrared radiation — also play a role.

Over the years, the amount of collagen — a protein that provides skin strength and supports its structure — also decreases. Hence, loss of elasticity and wrinkles.

Nutrition can help the skin better resist these changes. Here are the foods researchers are focusing on.

Colorful vegetables and fruits

Carrots, tomatoes, and bell peppers are rich in carotenoids — pigments that give them their color. This group of substances includes beta-carotene, lycopene, and lutein. They act as antioxidants and help protect cells from damage.

“They accumulate in adipose tissue and protect against ultraviolet rays,” explains Professor of Food Chemistry Volker Böhm.

This protection is limited and does not replace sunscreen.

To help the body better absorb carotenoids, a little olive oil can be added to carrots or tomatoes.

Beta-carotene is converted in the body into vitamin A, which is necessary for the growth and renewal of skin cells. Carotenoids can also promote the production of hyaluronic acid, which helps retain moisture.

Their potential effect on collagen and elastin is still being studied. The BBC cites a small study in which women took a carotenoid supplement for ten months: indicators of these proteins in the skin improved.

Diet must be consistent, Krutmann emphasizes: “Whatever antioxidant you consume, it usually takes eight to ten weeks before its protective effect against environmental exposure can be measured.”

Researchers paid special attention to mango. In a small experiment at the University of California, Davis, postmenopausal women ate it for 16 weeks. In the group with an 85-gram serving four times a week, some wrinkle visibility indicators improved. In the group with a 250-gram serving, some indicators, on the contrary, worsened.

Why this happened is not precisely known. Study co-author Robert Heckman suggests the influence of natural sugars, but for now, this is just a hypothesis.

Mangoes and citrus fruits also contain vitamin C, which is necessary for the body to produce collagen.

Nuts, seeds, and fatty fish

Almonds, hazelnuts, pine nuts, and vegetable oils are sources of vitamin E. It helps protect cells from damage. A deficiency of this vitamin can negatively affect the skin, including wound healing.

In a small randomized study, postmenopausal women snacked on almonds or other foods of the same caloric value for 16 weeks. In the almond group, wrinkles became less pronounced according to photo analysis. The study was completed by 28 participants, so it is not yet known how widely its conclusions can be generalized.

Nuts also contain omega-6 — fatty acids needed for the skin's protective barrier, which prevents moisture loss.

Omega-3s are found in fatty fish: salmon, sardines, mackerel, and some algae. Small studies show that these acids can reduce skin sensitivity to solar radiation. They are also being studied in connection with collagen preservation and inflammation regulation.

Foods for the gut

The condition of the skin is also linked to the microorganisms that live in the gut. They participate in the functioning of the immune system, and during the processing of plant-based foods, they produce substances with anti-inflammatory and antioxidant properties.

Therefore, experts recommend a varied menu: vegetables, fruits, legumes, whole-grain products, nuts, herbs, and spices.

Another group is fermented foods. These include yogurt, kefir, sauerkraut, kimchi, and kombucha. In a Stanford University study, a diet rich in such foods increased the diversity of gut microorganisms and reduced some inflammation markers in the blood. However, the direct effect on wrinkles was not studied in this experiment.

Common carrots, beans, nuts, yogurt, and sauerkraut fit perfectly into such a diet. Expensive exotic products are not necessary for this.

However, sun protection remains essential: even a healthy and varied diet does not replace sunscreen, shade, and clothing that covers the skin.

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