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The skin is the largest organ in the body and should accompany us throughout life. In addition to helping us maintain a youthful appearance, well-cared for skin also benefits our overall health.
However, by acting as a barrier between our body and the outside world, the skin is exposed to constant wear and tear. According to Jean Krutmann, professor of dermatology at the Leibniz Institute for Research in Environmental Medicine (Germany), various environmental factors, such as air pollution, ozone and climate change, contribute to skin aging.
"For decades, we believed that ultraviolet radiation was the main factor in environmentally caused skin aging. Now we know that is not the case," says Krutmann.
"Other wavelengths present in natural sunlight, such as visible light and infrared radiation, can also contribute to aging. Even an increase in temperature can influence this process," he adds.
On the other hand, there is the passage of time. As we age, we gradually lose collagen, the protein that provides structure and firmness to the skin, which can promote the appearance of wrinkles.
A factor that is often overlooked, but that is key to keeping our skin in better condition, is our diet.
From healthy fats to fermented foods beneficial for the intestinal microbiota, there are various options that we can incorporate into our diet.
1. Colorful fruits and vegetables
Numerous studies show that a diet rich in plant-based foods is essential for maintaining healthy skin.
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It is advisable to opt for colorful fruits and vegetables, as they contain powerful antioxidants that help protect the skin against damage caused by pollution and solar radiation.
Carrots, peppers and tomatoes, for example, are rich in carotenoids, such as lutein, lycopene and beta-carotene.
"These compounds are stored in adipose tissue and offer protection against UV rays," explains Volker Böhm, professor of food chemistry at the Friedrich Schiller University in Jena (Germany).
Although sunscreen use is still essential, Böhm notes that people often apply it only when they spend a lot of time outdoors, rather than daily.
Regular consumption of foods rich in carotenoids provides "continuous baseline protection against UV rays - equivalent to a protection factor of between 2 and 3 - throughout the year," he says.
Adding a small amount of healthy fat, such as olive oil, to tomatoes or carrots makes it easier for your body to absorb these antioxidants.
Beta-carotene can also be transformed into vitamin A, essential for the growth and renewal of skin cells, as well as protecting the skin against infections.
Carotenoids can help skin cells produce hyaluronic acid. This molecule helps maintain the firmness and elasticity of the skin, and is present in many moisturizing products and "anti-aging" creams available on the market.
These same pigments could also promote the increase of collagen. A small study revealed that women who took a daily carotenoid supplement for ten months showed an improvement in their skin's collagen and elastin levels, suggesting they could help prevent collagen breakdown.
Finally, it has been observed that abundant consumption of colorful fruits and vegetables gives the skin a healthier and more luminous appearance.
To obtain these benefits, it is necessary to consume these foods consistently, notes Krutmann: "Regardless of the antioxidant ingested, to achieve protection against environmental factors, a period of eight to ten weeks is usually necessary before observing a measurable effect."
Mango has been found to help maintain a younger-looking skin as we age.
A study conducted with postmenopausal women, led by Vivien Fam of the University of California at Davis (United States), analyzed participants who consumed 85 grams of mango four times a week for 16 weeks.
The researchers noted that this reduced both the size of existing wrinkles and the appearance of new ones.
Although more research is required, the authors suggest that these beneficial effects could be due to carotenoids, as well as other antioxidants such as flavonoids and mangiferin.
Surprisingly, the study revealed that consuming about 250 grams of mango per day caused an increase in wrinkles. Robert Hackman, professor of nutrition at the University of California at Davis and co-author of the study, points out that, although the exact cause is not known, it could be due to the high content of natural sugars contained in mangoes.
"Our proposition is that sugar causes some damage to the molecules in the skin," says Hackham. And, although the study was small-scale, subsequent research—not yet published—has replicated the results, he adds.
Mangos and citrus fruits are also rich in vitamin C. This vitamin helps produce collagen and acts as an antioxidant, which can protect the skin from sun damage.
Some studies suggest that vitamin C could help improve skin hydration and reduce pigmentation. For this reason, it is widely used in both skin care products and supplements, Krutmann notes.
2. Healthy fats
Although I am not usually a big fan of almonds or walnuts, I have started to chop them and add them to my salads: I am liking the result much more than I expected. I do it because frequent consumption of nuts and seeds could benefit our skin.
A small randomized controlled study found that people who snacked on almonds for 16 weeks had fewer visible wrinkles compared to those who snacked on other types of almonds.
Vitamin E, present in abundance in nuts and seeds, can also protect the skin against cell damage and aging.
A lack of this vitamin can affect skin health, causing, for example, slower wound healing. Good sources of vitamin E include almonds, hazelnuts, pine nuts, and many oils derived from seeds.
Nuts also contain omega-6 fatty acids, which can strengthen the skin barrier and help keep skin better hydrated.
Another type of healthy fat beneficial for the skin is omega-3, present in oily fish and algae.
Fish rich in omega-3s, such as salmon, sardines and mackerel, have been the subject of small studies suggesting that they may reduce the skin's sensitivity to the sun and thus help protect against sun damage.
In addition, oily fish help preserve existing collagen and reduce inflammation.
3. Favorable to the intestinal microbiota
When we follow a varied diet, rich in fresh products, nuts and seeds, our intestinal microbiota benefits; and, with it, our skin. This is because gut health and skin are closely related. Researchers call this connection the "gut-skin axis."
When we consume a wide variety of plant-based foods, the microbes in our gut release compounds with anti-inflammatory and antioxidant properties. These also affect our skin, notes Hackman.
A healthier gut microbiome can also improve skin conditions by strengthening our immune system.
One way to get these benefits is to eat a wide range of plant-based foods, including fruits, vegetables, legumes, whole grains, herbs and spices. This can reduce stress, improve sleep quality and protect us against skin conditions such as psoriasis.
Fermented foods—such as sauerkraut, kimchi, kombucha, or yogurt—are also especially beneficial for nourishing the microbes in our gut.
You may not look 30 at 60, but following a healthy diet will help give your skin the best chance of staying healthy for years to come. Oh, and don't forget to use sunscreen.
*Melissa Hogenboom is a senior health correspondent at the BBC. You can find her on Instagram as @melissa_hogenboom.
**This is a Spanish adaptation of an article originally published by BBC Future. If you want to read it in English, click here.
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