How to eat to slow down aging? Nutritionist named 4 groups of foods for youthfulness

nutritionist-nutritionist, nutrition consultant

Nutrition plays an important role in women’s health and beauty. The appearance and overall condition of our skin depends on what we eat, not just the use of cosmetics. To preserve youthfulness, it is necessary to make a proper diet, which will include foods with high nutritional value. At the same time, remove harmful ones.

Skin and nutrition

The skin is a reflection of inner health. Since it is an “extension” of our intestines. The fact is that it is a single organ. If there are rashes or allergies, it means that there are problems in the intestines, and vice versa.

Foods play an important role in improving the appearance of the dermis and its overall health. Consumption of nutrients such as vitamins, minerals, antioxidants and omega-3 fatty acids help the epidermis to stay healthy, firm and glowing.

At the same time, an improper and unhealthy diet rich in fatty and processed foods leads to skin problems. We are talking about acne, pigmentation and premature aging.

Vitamins and minerals to maintain youth and beauty

To maintain your natural beauty for a long time, you need to consume food rich in the following vitamins and minerals:

• Vitamin C. It is a powerful antioxidant that helps protect the skin from free radical damage. It promotes the synthesis of collagen, without this vitamin it simply will not be built. It is also essential for the production of the hormone progesterone.

What foods contain: citrusfruits, berries, kiwi, peppers, dark green vegetables and herbs.

• Vitamin E. Helps improve blood circulation, which affects the moisturization of the epidermis. Protects it from the harmful effects of sunlight. This vitamin is important for the maintenance of female reproductive health.

What foods contain: nuts, seeds, avocados and olive oil.

• Beta-carotene. This antioxidant is converted in the body into vitamin A, which is essential for the formation of new skin cells and the maintenance of healthy skin.

What foods contain: yellow-red vegetables (carrots, pumpkin).

• Zinc. This mineral helps tissue repair, reduces inflammation and promotes wound healing.

What foods contain: seafood, nuts, seeds and oatmeal.

• Vitamin D. It is a co-hormone of progesterone and testosterone, which play an important role in keeping the skin young and beautiful. It is worth remembering that overabundance is also undesirable. Therefore, you can not independently prescribe yourself large doses. The safe norm for adults is 4000 units, but it may not be enough in case of a large deficit. It is more correct to determine the necessary dose by blood test.

What foods contain: fatty varieties of fish (salmon, catfish, mackerel, sardines, tuna), egg yolk and dairy products.

• Iron, iodine. Important components for the synthesis of progesterone. Keep the immune system in tone, participate in the growth of tissues. Are part of the thyroid hormones.

What foods contain: seafood, seaweed and liver.

• Magnesium. Most are deficient in this mineral. It is essential not only for the nervous system, but also for energy production in the body. Fights fatigue, stress and insomnia. Has an effect on muscle relaxation and on bone and dental health.

What foods contain: pumpkin seeds, sesame seeds, hazelnuts.

Useful foods for youth

To preserve your beauty, include the following foods in your diet:

1. Fish rich in omega-3 fatty acids. For example, salmon, cod and sardines. They help to increase skin moisturization and elasticity. They protect the dermis from the negative effects of the environment, slow down the aging process, fight acne and dermatitis, as they have anti-inflammatory properties.

2. vegetables and fruits with bright colors. We are talking about berries, pomegranates, tomatoes, spinach and cabbage. These foods are rich in antioxidants that protect the epidermis from damage and slow down fading.

3- Nuts and seeds. Such as almonds, walnuts and sunflower seeds. They contain vitamins, minerals and healthy fats that promote healthy skin.

4. Cruciferous vegetables. The indoles found in broccoli affect a woman’s hormonal system. They also regulate estrogen metabolism.

What should be excluded?

First of all, you need to give up products with a high sugar content, including sweets, carbonated drinks and fast carbohydrates. They contribute to the destruction of collagen and elastin molecules. This leads to premature aging of the skin.

Trans fats and saturated fats are also harmful. They are prevalent in fried and high-calorie foods. Embedded in our cells, they traumatize them and worsen the condition of the skin and provoke inflammation. Alcohol and nicotine have a negative effect on the dermis, causing its dehydration and accelerating the aging process.

Features of nutrition to prolong youth

health-coach, specialist in lifestyle modification and non-medical recovery

Preserving youth is a multifaceted topic. Macronutrients and beauty-supporting foods play a crucial role. By prioritizing a balanced diet rich in nutrients, vitamins and minerals, hydration and conscious food choices, you will look beyond your age.

It is important to pay attention to some specifics of nutrition, namely:

1. Hydration. Maintaining a water balance helps keep your skin hydrated. It is the best skin care product for your face and body. Why. It directly affects the condition of the dermis. Just moisturizers are not enough, it has to come from within as well. Elasticity and elasticity depend on the amount of moisture in the intercellular space. The norm is 80% fluid.

2. Balanced macronutrients. A healthy balance of carbohydrates, proteins and healthy fats ensure optimal cellular function. Create the necessary building blocks for healthy skin, hair and nails.

3. Phytonutrients. What they are. Phytochemical compounds of plant origin. They have no nutritional value, but are antioxidants. Consumption of colorful fruits and vegetables provides a wide range of phytonutrients that have antioxidant and anti-inflammatory properties. This helps to maintain healthy skin and slow down the aging process.

4. Sufficient protein. Protein is one of the main components of connective tissue, as well as an important framework protein. It is essential for collagen synthesis, tissue repair, and maintaining muscle mass. All this contributes to the firmness, elasticity and strength of the dermis. Moreover, regeneration in case of damage is faster.