Your skin is the most vulnerable organ in your body to oxidative damage because of rich blood flowing throughout your body and exposure to higher levels of oxygen. Your skin is also damaged from ultraviolet light. Research is developing about the long-term benefits of food on your skin, but eating a variety of foods and drinking lots of water to stay hydrated can improve the appearance of aging skin.
Nutrients that Fight Skin Aging
Antioxidants in vitamins C and E can protect the skin from harmful sun rays and help repair cell damage caused by harmful free radicals. These factors are known to contribute to aging skin. Biotin -- mostly known as a B vitamin, but is also called vitamin H -- is responsible for forming the basis of skin, hair and nail cells. Vitamin A's role is to maintain and repair skin tissue. You may notice dullness and dryness in the appearance of your skin, hair and nails if supply of these nutrients are inadequate.
Foods that Slow the Effects of Aging Skin
For healthy, glowing skin eat fruits and vegetables that are orange and green. Dr. Susan C. Taylor, assistant clinical professor of dermatology at Columbia University, says that following the U.S. Department of Agriculture's Food Guide Pyramid will ensure that you are able to get a variety of nutrients in your diet.
Diets high in these foods have a positive effect on skin: eggs, yogurt, legumes, spinach, eggplant, asparagus, celery, onions, leeks, garlic, nuts, olives, melon, apples/pears, multigrain bread, tea and water. These foods have the richest supply of essential vitamins and minerals for healthy skin.
Cultural Diets Affecting Skin Aging
In a study published by the "Journal of the American College of Nutrition," food habits were examined in 2000 people aged 70 and older in Australia, Greece, China, Japan and Sweden. The researchers found that a high intake of monounsaturated fat may improve the epidermis and assist in reducing oxidative damage. Diets high in sugar and saturated fat, such as butter and whole fat milk, were more associated with photoaging and skin wrinkling. Other foods associated with skin damage in sun exposed areas include red meat -- especially processed meat -- potatoes, soft drinks, cakes and pastries.
Warning
Smoking and sunlight damages skin. Wear sunscreen protection when outdoors. Although antioxidants fight skin damage, excessive levels of vitamin C was positively associated with skin wrinkling; acting as a pro-oxidant, according to the research study published in the "Journal of the American College of Nutrition."
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