You really can’t avoid your birthday each year and neither can you avoid getting older. The older we get the more worldly we become. We have been through so many situations and events that we know how to react, respond and maneuver each one with ease. This is one of the more beautiful aspects of age.
On the other hand, not many of us are rushing to get our first fine line or wrinkle. It may be unavoidable but there are ways to delay it and preserve the health of our skin. There are certain nutrients that become harder for the body to produce as we age so it is important to know which ones and ensure we are supplementing them. Below is a list of the top 8 key elements we need for healthy youthful skin.
Collagen
Collagen keeps skin strong, hydrated and elastic. It also reduces wrinkles. Collagen resides in the middle layer of the skin and keeps things tight and plump. This nutrient is essential for youthful skin because after the age of 25 the body starts losing natural collagen levels. This is the main reason why signs of aging begin right around this time.
-Symptoms of reduced collagen levels include fatigue, muscle weakness, joint pain, skin rashes, and general body aches.
-The best way to consume collagen is through leafy greens, citrus fruits, berries, garlic, cashews, egg whites, bone broth, fish, collagen peptide supplements, or vegan collagen booster supplements.
Zinc
Helps wounds heal faster by supporting and stabilizes cell walls to encourage healthy cell growth. When cells regrow faster and healthier it means the skin is better regulated and strong. Zinc also acts as an antioxidant and UV protector. This means that it fights free radicals and helps prevent cancer growth. Additionally, zinc helps regulate oil glands and the natural balance of oil on the skin.
-Low levels of zinc will result in skin rashes that are itchy and don’t seem to get better, weakened immune system, loss of appetite, depression, and irritability.
-Foods that are high in zinc include nuts, seeds, whole grains, beans, potatoes, kale, and dark chocolate.
CoQ10
This nutrient is a powerful antioxidant that fights free radicals that rapidly age skin. The older skin becomes the less efficient it is at fighting free radicals on its own. This is why antioxidants are vital for aging skin and wrinkle prevention.
This nutrient is fat-soluble so be sure to consume any multivitamins or supplements with a source of healthy fat.
-CoQ10 deficiency symptoms are most commonly poor muscle tone, decreased coordination and balance, muscle stiffness and abnormal eye movements.
-The best food sources for CoQ10 are pistachios, sesame seeds, lentils, peanuts, oranges, strawberries, cauliflower, spinach, trout, and sardines.
Vitamin A
Vitamin A is an antioxidant that protects skin from UV rays and free radicals. This vitamin also smoothes the texture of the skin and combats wrinkles. Vitamin A stimulates the deepest layers of the skin and targets the cells responsible for overall firmness. Retinol, retinal, and beta-carotene are all forms of vitamin A.
-Vitamin A deficiency will lead to dry, bumpy skin, acne, slow healing wounds or dry eyes.
-Some great foods with vitamin A include winter squash, sweet potato, carrot, red pepper, and dark leafy green vegetables such as broccoli, kale, and spinach.
Vitamin C
This vitamin is essential for collagen production and skin repair. It also protects from UV rays and free radicals. It is found in high concentrations in the top two layers of the skin. The more the skin is exposed to pollutants, UV rays and other damaging factors, the more vitamin C levels are depleted. This is why it is important to protect the skin but also replenish lost vitamin C.
-Signs of vitamin C deficiency include easy bruising, slow healing wounds and bleeding gums.
-Foods with vitamin C include citrus fruits, pineapple, berries, broccoli, sweet potatoes, tomatoes, brussels sprouts, spinach, bell peppers.
Vitamin D
Vitamin D nourishes cell regeneration and production. This is vital because we are constantly losing cells and the skin needs to regenerate on a regular basis. This is what keeps skin healthy and protected.
Vitamin D is naturally produced by the body through sun exposure. The issue is that too much sun exposure can lead to premature aging, brown spots, and cancer. Between the ages of 20 and 70 natural vitamin D production reduces by 75%.
-Signs of vitamin D deficiency usually are depression, hair loss, muscle pain, fatigue, and slow healing wounds.
-The best foods high in vitamin D include salmon, tuna, egg yolk, mushrooms and fortified beverages such as orange juice, cow’s milk, and plant-based milk.
Vitamin E
Strengthens cell walls by absorbing UV rays and fighting free radicals. This is important because free radicals cause wrinkles and faster aging skin. It is fat-soluble which means that it needs fat to be digested and properly absorbed by the body. If using a vitamin E supplement, consume healthy fats when taking it.
-Vitamin E deficiency usually results in a weakened immune system, muscle weakness, and numbness or tingling.
-Top food choices for Vitamin E are wheat germ, sunflower seeds, almonds, peanuts, brazil nuts, avocado, red pepper, mangos, and wild salmon.
Vitamin K
It helps the skin maintain collagen levels and also prevents thin skin. It aids the body in blood clotting which reduces healing times and bruising. Vitamin K is important for aging skin because it reduces inflammation and helps protect the skin’s natural barrier.
Vitamin K is fat-soluble so if you are taking a supplement make sure you also consume healthy fats along with it.
-Vitamin K deficiency symptoms include easy bruising, excessive bleeding or blood clots under finger or toenails. Deficiency in adults is very rare but more common in infants and children.
-Tops foods to get vitamin K are green beans, prunes, chicken, avocado, soybeans, kiwi, pomegranate, and dark leafy green vegetables like spinach, kale, collards, and broccoli.
