Can your diet slow skin aging? New assessment shows what helps and what harms

Can your diet slow skin aging? New assessment shows what helps and what harms

Möchten Sie Ihre Haut länger jünger aussehen lassen? Diese neue Bewertung zeigt, wie Ihre tägliche Auswahl an Lebensmitteln die Geheimwaffe gegen Falten und vorzeitiges Alterung sein könnte.

Published in a recent review in the JournalFood Science and NutritionResearchers examined studies from the past five years on how dietary habits and specific foods affect skin aging, highlighting the differences between "skin-unfriendly" behaviors and "skin-friendly" ingredients. They concluded that foods rich in antioxidants can slow the process of skin aging, while diets high in refined sugar and trans fats accelerate it.

Skin: a critical sensory organ

Skin, which makes up about 15% of an adult's body weight, acts as a protective, adaptable barrier. Composed of three layers, the epidermis or outer layer, the dermis or middle layer and the subcutaneous tissue or deep layer and protects the body from physical damage, ultraviolet radiation and infection.

The epidermis, composed primarily of keratinocytes, acts as a waterproof barrier, protecting against pathogens and containing melanocytes that produce melanin to protect against ultraviolet damage.

The dermis supports skin strength and elasticity through collagen and elastin and contains blood vessels, nerves, glands and hair follicles. The subcutaneous tissue or hypodermis, consisting of fatty and connective tissue, insulates the body, stores energy and provides cushioning.

Skin functions include protection, temperature regulation, sensory perception and immune defense. It maintains hydration, supports vitamin D synthesis through ultraviolet exposure, and expels waste products such as urea and ammonia.

Function of the skin.

It detects touch, pain and temperature through nerve endings and communicates emotions through muscle-bound responses. The skin also serves endocrine and exocrine roles by producing hormones and secreting substances such as sweat and sebum.

Overall, the skin acts as a complex interface between the body and the environment and plays an important role in health, immunity and homeostasis.

Skin ages naturally and in response to stress

Moringa Oleifera extracts show promise for providing a natural defense against environmental skin stressors due to their dense antioxidant profile.

Physiological changes occur with increasing age, including decreased regeneration and increased cell damage.

Skin aging results from both internal (intrinsic) and external (extrinsic) factors. Intrinsic aging is a natural, time-dependent process that involves the production of collagen and elastin, reduced skin cell renewal, and skin thinning and thinning.

However, extrinsic aging is driven by environmental stressors such as ultraviolet radiation, pollution, smoking, poor sleep and an unhealthy diet, which lead to wrinkles, pigmentation and rough skin texture.

Molecularly, oxidative stress plays a central role by increasing reactive oxygen species (ROS), which damage skin proteins. This also triggers inflammatory pathways and enzymes that break down collagen.

Other contributing mechanisms include telomere shortening, genetic mutations, cellular senescence, chronic inflammation, and glycation, in which sugars bind to proteins and form advanced glycation end products (AGEs) that stiffen the skin. Overall, they impair skin elasticity, hydration and regeneration and accelerate visible signs of aging.

While oxidative stress is a major player, skin aging is a complex interplay of inflammation, hormonal changes and environmental damage. Researchers continue to study molecular details to better understand and combat these effects.

The importance of nutrition for skin health

Cranberry polyphenols clearly inhibit collagen glycation and may preserve skin elasticity by blocking the formation of stiffening protein-sugar compounds.

Recent research highlights the crucial role of diet in maintaining skin health. Poor dietary habits disrupt skin functions and contribute to skin diseases, while nutrient-rich diets help repair and delay skin aging.

Antioxidants such as vitamins A, C, E, polyphenols and omega-3 fatty acids can mitigate aging by combating oxidative stress and reducing inflammation. Vitamin C supports the production of collagen, while vitamin E improves skin elasticity.

Peptides and proteins provide amino acids such as lysine and proline, which are also essential for collagen synthesis, and omega-3 fatty acids, which are found in chia, flaxseed and fatty fish. These improve the skin's barrier function and moisture.

Minerals such as copper, selenium and zinc support antioxidant activity and enzymatic repair. Phytoestrogens such as soy isoflavones improve skin moisture and thickness, especially in postmenopausal women. Prebiotics and probiotics support the skin microbiome, also protecting against ultraviolet damage, reducing wrinkles and improving hydration.

The healthiest foods for skin include vegetables and fruits rich in polyphenols and carotenoids, such as tomatoes, leafy greens, citrus fruits and berries, seeds (such as chia and flax) and nuts (including pistachios and almonds), fermented foods, legumes, whole grain oils and fatty fish and salmon. There is evidence that fasting or calorie restriction can improve skin health. Experimental studies, particularly in animal models, have shown that calorie restriction can slow the rate of skin protein glycation and reduce the accumulation of advanced glycation end products, thereby delaying age-related changes in skin structure.

Fermented Agastache rugosa leaves, enhanced by bacterial processing, show stronger anti-photoaging effects than crude extracts, highlighting the role of food fermentation in skin care.

However, excessive sugars and unhealthy fats produce age, which damages collagen and accelerates aging. It is important to note that not all polyunsaturated fats are harmful to skin health. Omega-3 polyunized fats found in certain fish and seeds are actually beneficial, while trans fats and excessive intake of some omega-6 fats may be detrimental. The unhealthiest diets for skin include those high in trans fats (like processed snacks and margarine), refined sugars, and those low in water intake (leading to rough, dry skin). Excessive consumption of refined carbohydrates and certain processed fats can negatively affect skin texture and appearance. Consuming alcohol in large quantities also damages the skin.

The review also highlights the rise of “nutricosmetics” and functional foods – products and ingredients designed to support the health and appearance of skin from within. These include functional foods with bioactive compounds as well as nutritional supplements such as collagen peptides, hyaluronic acid, vitamins and minerals, which are increasingly popular as part of holistic beauty and skin care strategies.

Conclusions

Phytoestrogen-rich foods like soy and flaxseed can counteract postmenopausal skin by mimicking the collagen-protecting effects of estrogen.

Diet plays a key role in skin aging, but its effects are complex and not yet fully understood. Antioxidants, omega-3 fatty acids, collagen-boosting nutrients and phytonutrients can support skin health and slow aging, and daily intake of antioxidants from fruits and vegetables can reduce the damage caused by oxidative stress.

However, further studies are needed to clarify how different diets affect skin texture and aging, especially considering individual and lifestyle differences. The review emphasizes that diet is one of the most practical and effective interventions to support skin health and delay the signs of aging.

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