Reverse the aging process with these 6 vitamins and minerals
In the pursuit of maintaining youthful and radiant skin, diet and lifestyle choices play a significant role. Here's a breakdown of some key nutrients, foods, and practices that can help protect your skin against the signs of ageing.
A study from 2022 supports that resveratrol, found in grapes and red wine, protects the skin against the harmful effects of type B ultraviolet radiation. This antioxidant compound not only safeguards the skin from sun damage but also reduces inflammation and improves skin elasticity.
Vitamin C, our number-one choice for neutralizing free radicals, is renowned for its protective properties. Known for its role in protecting cells, aiding wound healing, and maintaining healthy skin, it is an essential component in any skincare regime.
Wearing suncream with a high factor acts as a protective barrier, shielding the skin from further damage and allowing it to heal. Choosing zinc-based mineral sunscreens or creams is an easy way of incorporating this mineral into your everyday skincare routine.
Collagen, accounting for around 30% of your body's total protein, is responsible for providing your skin with strength and structure. Ensuring your diet is filled with collagen-boosting foods, such as bone broth, fish, and eggs, can help maintain your skin's youthful appearance.
Omega-3 fatty acids, found in sources like oily fish, flaxseeds, chia seeds, and walnuts, help maintain the skin's hydration and reduce inflammation linked to skin ageing. Incorporating these foods into your diet can contribute to a more radiant complexion.
Curcumin, found in turmeric, has powerful anti-inflammatory and antioxidant properties that help reduce skin inflammation, protect against UV damage, and promote overall skin health. Consuming turmeric in your diet is the easiest and most effective way of increasing curcumin levels.
Studies have shown that changing diets is one of the most effective ways of reversing, delaying, and preventing the ageing process. Choosing foods such as oysters, pumpkin seeds, chickpeas, lentils, and beef can help increase zinc levels. This mineral is essential for skin repair and regeneration, aids healing within our bodies, and helps reduce inflammation.
However, it's not just what we eat that matters. Chronic stress leads to oxidative stress, which damages skin cells and makes us appear older. Lifestyle changes, such as monitoring stress levels, using exercise to unwind, and spending time with loved ones, can help reduce the damage caused by stress.
The six vitamins and minerals recommended by specialists and dermatologists to reduce free radical formation in the body and rejuvenate the skin are: Vitamin A, Vitamin B complex, Vitamin C, and six essential minerals (not explicitly named individually in the source), which support enzyme and hormone function, bone structure, and electrolyte balance; additionally, antioxidants like those found in copper tripeptides and flavonoids are advised for skin protection against free radicals and aging.
Polyphenols, found in plants, have antioxidant properties that are crucial for fighting signs of ageing. A study in 2009 found that flaxseed oil improved skin hydration and roughness in female study subjects after 12 weeks of daily consumption.
Studies have shown our bodies find curcumin difficult to absorb, but consuming it alongside foods that contain piperine can enhance its absorption by up to 2,000%. Black pepper is a common source of piperine, making the combination of turmeric and black pepper a potent anti-ageing duo.
In conclusion, maintaining a balanced diet rich in vitamins, minerals, and antioxidants, as well as implementing lifestyle changes to reduce stress, is key to preserving your skin's youthful glow. By incorporating foods like oily fish, turmeric, flaxseeds, and leafy greens, and by using sunscreen with a high zinc content, you can significantly improve your skin's health and appearance.
