Have you ever stopped to think that the choices you make at the table are reflecting directly on the mirror? A study published in early May in the journal Food Science & Nutrition stresses that a varied and balanced menu is essential to preserving good skin health.
Conducted by researchers at the University of Messina, Italy, the search It aimed to investigate, from the review of other studies already published on the subject, which foods may be favorable to a more beautiful skin and, on the other hand, which eating habits can be harmful.
The authors conclude that although several studies are still necessary to better understand the relationship between food and skin aging, there is evidence that certain nutrients and ingredients can impact the structure and proper functioning of the skin.
A diet based on daily consumption of antioxidant sources, for example, seems to be a powerful ally to protect the skin from free radical damage, molecules responsible for accelerating premature aging.
Among the nutrients that stand out in this function is vitamin C. present in citrus fruits, guava, strawberry, peppers and broccoli, for example, it not only helps prevent photoaging but also stimulates collagen production, a fundamental protein for skin firmness.
Vitamin E, in turn, found in vegetable, oilseeds and dark green leaves, has been associated with the reduction of wrinkle formation and increased skin elasticity.
What is worth avoiding
According to Italian research, there is evidence that a diet loaded in fatty items can contribute to a faster skin aging. This is especially true for products that contain trans fat, which are generally ultra -processed, such as stuffed cookies, margarine and ready -made preparations such as frozen lasagna.
Excessive consumption of simple carbohydrates and refined sugar should be another point of attention. This is because they contribute to the formation of the so -called advanced glycation end products, or AGES (from English Advanced Glycation End Products), in a process called glycation.
“This is because the reaction of glucose molecules present in the circulation from sugar and simple carbohydrates bind to proteins, such as skin support fibers and collagen, for example, which results in ages, causing sagging, wrinkles and loss of elasticity,” explains dermatologist Maísa Fabri Mazza, a member of the Brazilian Society of Dermatology, São Paulo.
Another possible consequence is the increase of blemishes. “Glycation leads to loss of collagen, which increases the penetration of ultraviolet rays in the skin, forming more free radicals that accelerate the process attached to sugar, aging and pigmentation,” says dermatologist Beni Grinblat of Israeli Hospital Albert Einstein.
Good practices
But of course eating a sweetie from time to time will not make you automatically with your skin aged. The problem is chronic and excessive intake of this type of food. “It’s like sunbathing: everyone knows that too much UV radiation can give skin cancer, but that doesn’t mean we can’t get at all under the sun’s rays,” compares the pharmacist and biochemistry Patrícia França, from São Paulo.
Food care is especially important in the case of older people, who already have a natural aging of the body, and those suffering from diabetes or insulin resistance, a hormone that allows glucose to enter cells.
To control these impacts, lifestyle changes are indicated beyond food. Do not smoke or exaggerate alcohol consumption are essential habits; Practicing physical activity and avoiding excessive exposure to pollution and sun are also important measures for those who want to take care of their skin – and health as a whole.
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Was this content originally published in what you eat can harm your skin? Find out what science says on the CNN Brazil website.
Source: CNN Brasil
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