A face can tell a thousand stories, both happy and sad, but most of us would rather not have our histories written out in wrinkles and lines.
As we age, the surface layer of the skin thins. The layer beneath the surface also loses collagen – skin’s scaffolding – and elastin – fibres that give skin its bounce. Far beneath the surface, fat cells also shrink, and the result is wrinkling and sagging. You can blame some of this on exposure to the sun.
Ultraviolet rays damage the skin and generate unstable molecules called free radicals that cause further damage by breaking down collagen. Smoking and air pollution have a similar effect.
The body fights back with its own anti-oxidants according to the nutritionist in Mumbai Geetanjali Mengi, which neutralise free radicals, but getting more anti-oxidants from foods as sweet and delicious as berries increases your protection when the damage starts to overwhelm the body’s natural defences.
YOUR FOOD PRESCRIPTION
- Lean meat, chicken, fish, legumes, nuts and other lean protein foods
Protein helps repair cells that have suffered free-radical damage. When protein is digested, it breaks down into amino acids, the building blocks of cells. Having plenty of amino acids available helps to speed the repair and regeneration of skin cells and collagen.
Aim for: Some form of lean protein at every meal. (Add legumes and nuts to vegetarian meals.)
2. Extra virgin olive oil
Olive oil is full of oleic acid, one of the fatty acids that keep cell membranes fluid and therefore make skin supple. It also has small amounts of other essential fatty acids that fight inflammation. Yet another benefit comes in the form of vitamin E and polyphenols, a class of anti-oxidants that protect skin from free-radical damage.
Aim for: Use extra virgin olive oil for most of your meals that include oil.
3. Garlic
Garlic offers much more than essential flavour and aroma in cooking; it also brings a wealth of skin-protective polyphenols to your plate.
Aim for: Keep a clean garlic press handy and add crushed garlic – especially raw – to as many of your meals as possible. You can also eat a garlic clove, chopped into smaller pieces, every day.
Helpful hint: After you chop garlic, let it stand for 10 minutes before using it in cooking, to allow its active compounds to develop.
4. Blueberries, raspberries and strawberries
Despite being tiny, berries in general pack more anti-oxidant punch than any other fruit or vegetable tested. Next in line are red apples with skin on. All these fruits work beautifully to help protect skin from the damage that leads to wrinkles. Citrus fruits are also rich in anti-oxidants.
Aim for: A cup of berries a day. Blend them into fruit smoothies, add them to breakfast cereal and use them in pancake or muffin batter or eat them raw.
5. Green tea
Thanks to its impressive storehouse of polyphenols, green tea is high on the list of skin-friendly beverages. There are some brands that combine green tea with lemon, jasmine and other tasty ingredients.
Aim for: Four cups throughout the day. If you’re sensitive to caffeine, drink it before early afternoon.
6. Salmon, sardines and other fatty fish rich in omega-3 fatty acids
No doubt you’ve already heard what omega-3 fatty acids can do for your heart, but a nice piece of grilled salmon can also do wonders for your skin. The omega-3s provide a wealth of protection by keeping cell membranes fluid.
Aim for: At least two servings of fatty fish per week.
7. Water
Skin cells need a lot of fluid to keep their membranes supple and receptive to the nutrients that keep them healthy. Fill a 2-litre jug with water each morning; that’s the very least you ought to drink in a day to keep your skin smooth and hydrated. If you’re sweating because of physical activity or being outside in hot weather, you should drink even more.
Aim for: At least eight 250-ml glasses per day.
Geetanjali- The Voice of Healthcare- a Reg, Clinical Dietician Nutritionist, Wellness-Speaker, Author, Anchor, Wellness Expert, Pod-caster, Blogger, You tuber is based in Mumbai