Cutaneous aging is an aging process that involves both
biological aging and extrinsic aging due to inflammations, pollutions, toxins
exposure, poor nutrition, and sunlight. Cutaneous aging results in the
degrading of skin features and results in wrinkling, loss of elasticity,
laxity, pigmentation, and rough-textured appearance.
The skin is the largest and visible organ, it shows obvious
signs of aging. When skin ages naturally it results in thin, dry skin, fine
wrinkles, and gradual dermal atrophy. However, with induced skin aging through
environmental challenges, the skin may exhibit coarse wrinkles, loss of
elasticity, laxity, pigmentation, and rough-textured appearance.
To get a young and beautiful appearance, we can slow down
skin aging and helps to recover skin damages through nutrients which has
antioxidant and anti-inflammatory effects.
1) Vitamin C
Food source: citrus fruits, kiwi, bell pepper, berries, currant, guava, broccoli, and spinach
- Increases collagen synthesis in the skin
- Lightening of skin pigmentation
- UV sun protection
2) Vitamin E
Food source: Sunflower seed, hazelnut, avocado, squash, tomato, mango, almond, and kiwi
- Work with vitamin C to protect skin damage from UV light
- Prevent skin aging by inhibiting lipid peroxidation
3) Carotenoid
Food source: Cantaloupe, mangoes, papaya, carrots, sweet potatoes, spinach, and pumpkin
- Reduction of sunburn
- Protect against skin cancer
4) Vitamin D3
Source: Fatty fish like salmon, and, egg yolks
- Contributes to skin cell growth, repair, and metabolism
- Destroy free radicals that can cause premature aging
5) Polyphenols
Source: Cocoa powder, berries, olives, flaxseed, nuts, green tea, herbs, and spices
- Inhibiting collagen degradation and increase collagen synthesis
- Reduce skin inflammations
6) Proteins
Source: Fish, chicken, beef, lamb, pork, peas, dark green leafy vegetables, and broccoli
- Repair of skin tissues
- Provides collagen and elastin for skin firmness and elasticity
7) Water
- Maintain skin internal balance and tissue function
- Prevent skin dryness
8) Fatty acids (Omega 3)
Source: Salmon, olive oil, flaxseed, walnut, chia seed, and, sacha inchi oil
- Promotes skin regeneration
- Prevent serious skin diseases
9) Co-enzyme Q 10
Source: Meat, fish, broccoli, pistachios, lentils, soybean, cabbage, and, organ meat
- Promote skin cells to repair
- Reduce sun damage
Factors trigger skin aging
- High trans-fat intake
- High sugar and baked goods intake
- Processed food
- Alcohol intake
- Smoking
- Poor sleeping habit
By Nutritionist
Moga
Anna Hoo Clinic
References
Cao.C, Xiao.Z, Wu.Y and Ge.C. 2020. Diet and Skin Aging—From
the Perspective of Food Nutrition. Nutrients.
2020 Mar; 12(3): 870.
Zhang. S and Duan. E. 2018. Fighting against Skin Aging. Cell Transplant. 2018 May; 27(5): 729–738.
Cho. S. 2014. The
Role of Functional Foods in Cutaneous Anti-aging. J Lifestyle Med. 2014 Mar; 4(1): 8–16.
