Did you think you could maintain girlish skin with a demanding beauty routine for your face? This is not the only parameter to control… An unbalanced diet, too rich, can promote the production of free radicals and therefore act on your skin.
Why certain foods accelerate skin aging
According to Claire Trommenschlager, dietitian-nutritionist consulted by True Medical, what causes the skin to age is generally what causes the body to age. Foods that promote long-term inflammation or unbalance the intestinal flora, which is called dysbiosis, have a direct impact on the quality of the skin. However, these mechanisms are now well known and mainly concern ultra-processed foods, excess sugars and saturated fats, as well as alcohol. Here are 6 foods that age skin faster than you want.
Ultra-processed foods
Unsurprisingly, these are the first in question. Prepared meals, industrial snacks, pastries, biscuits, sodas or ultra-processed cereals are often too rich in sugars, bad fats and additives. “Consumed regularly, they maintain chronic inflammation and disrupt the intestinal microbiota, which has a direct impact on the skin: dull complexion, imperfections, loss of elasticity. comments the expert.
Excess sugar
Sugar in itself is not an enemy, neither for the skin nor for the body, when consumed in reasonable quantities. The problem comes from excess, very common with industrial products. “Too much sugar promotes a phenomenon called glycation, which stiffens collagen and elastin fibers.. Result: the skin loses flexibility and marks more easily.
Excess saturated fats
Saturated fats, when consumed in excess, can promote inflammation and disrupt hormonal balance, “or hormones play a key role in the quality of the skin” reminds the dietitian. This concerns: butter, cream, certain cold meats, cheeses consumed in excess, as well as rich and repetitive dishes.
Fried foods and breading
Fried and breaded foods combine two unfavorable factors: refined carbohydrates (the breading) and often poor quality fats (the frying bath). “This combo is particularly pro-inflammatory and accelerates skin aging when it becomes a habit”.
The charcuterie
Rich in saturated fats, salt and sometimes additives, frequently consumed cold meats promote inflammation and water retention, “which can accentuate the swelling of the face and the loss of radiance of the complexion”.
Alcohol
Finally, alcohol should be limited as much as possible.”It is harmful to the liver, promotes dehydration and increases oxidative stress.
reminds our expert. In the long term, it alters the quality of the skin, accentuates fine lines and gives a duller and tired complexion.
Conversely, foods that help maintain beautiful skin
Fortunately, diet can also be a valuable ally in preserving youthful skin.
Focus on fruits and vegetables rich in antioxidants
Antioxidants protect cells against oxidation and free radicals. They are mainly found in fruits and vegetables, especially the most colorful ones. Red fruits (raspberries, blueberries, blackcurrants), green vegetables, carrots, squash or winter cabbage should be eaten all year round. “Respecting the recommendation of at least five servings per day already has a real protective effect.”
Favor good fats
Plant-based fats are essential for skin health. Olive oil, rich in omega-9, is an excellent base, but it is not enough on its own. “It is important to also provide omega-3, present in rapeseed, flax and walnut oil, as well as in walnuts and chia seeds, which are also rich in fiber..
Eat fatty fish
Oily fish, especially small fish like sardines, mackerel or anchovies, are rich in omega-3 and generally less polluted. They contribute to the suppleness of the skin and the reduction of inflammation.
Don’t forget about healthy living
Finally, diet is not everything. Good hydration, regular physical activity, quality sleep and reasonable exposure to the sun are essential to preserve the skin. Taking care of your skin is as much about what you eat as it is about how you live.
As Claire Trommenschlager reminds us, the beauty of the skin is built from the inside, day after day, long before we see ourselves in the mirror.