Nutrition for Preventative Aging
Wrinkles and fine lines form when elasticity is lost from the skin and it becomes thinner and dryer. As the skin ages, protection from free radicals becomes more challenging because in these cells the free radical fighting antioxidants can be in shorter supply. Free radicals are unstable molecules that contribute to the aging of the skin by damaging collagen and elastin — the key components of the skin — and by releasing chemicals that promote inflammation.
While it is impossible to completely avoid wrinkling, it is possible to slow down the aging process of the skin and avoid premature wrinkling.
- Water and lots of it throughout the day
- Oily fish (anchovies, carp, herring, mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait and shellfish)
- Chia, pumpkin, flaxseeds and hemp seeds are good sources of vegetarian essential fatty acids and other essential nutrients.
- Lots of fresh colourful organic fruit and vegetables (especially orange, yellow and red coloured varieties) are necessary as they provide lots of vitamin and minerals and powerful antioxidants and fibre
- Increase B vitamins; found in such a wide range of foods; asparagus, broccoli, Brussels sprouts, cauliflower, celery, garlic, mushrooms, peas, peppers, sea vegetables, spinach, tomatoes, bananas, strawberries, eggs, liver, prawns, red snapper, salmon, tuna, kelp, sunflower seeds, spirulina.
- Vitamin E rich avocados, nuts and olive oil
- Through it antioxidant actions Selenium also has anti-inflammatory properties so good food sources are Brazil nuts, shiitake mushrooms, prawns, fresh tuna and sunflower seeds.
- Silica and Sulphur (quite commonly found in skin products) are wonderful nutrients for the skin. Silica is widely found in fruit and vegetables and it can help promote smooth radiant skin as well as the production of collagen. Good sources are cucumber, bell peppers, leeks and green beans. Sulphur is essential for skin structure, the production of the extra cellular matrix and can help prevent premature aging by supporting its production and maintenance and binding with collagen. Good food sources are onion, garlic, leeks, eggs and fish.
- Zinc rich are pumpkin seeds, mushrooms, spinach and shellfish (particularly oysters)
- Herbs and spices such as turmeric, red pepper cloves, ginger, cumin, fennel, basil, rosemary and garlic are also beneficial as they can contain anti inflammatory compounds
- Arachidonic acid (ARA) promotes inflammation it is best to avoid saturated fats and animal fat
- Processed foods
- Stress / anxiety
- Sleep deprivation
- Genetic predisposition