Anti-ageing diet tips

WHEN we think of slowing the ageing process we often think of physical elements that aid this process.

But many people don’t know that dieting plays a major role, and according to Sasha Ellis, certified assistant dietitian and network/media chairperson for the Jamaica Association of Professionals in Nutrition and Dietetics (JAPINAD), good nutrition plays a key role in minimising the ageing process, as well as in helping to protect the skin against the sun’s damaging UV rays, which cause lines and wrinkles.

“Therefore, what you put on your plate matters,” she said.

When dieting Ellis said to consider the following:

1. Collagen

These are protein fibres that keep skin firm and elastic.

2. Antioxidants

Help to prevent damage to cells as well as cell DNA, preventing interference of collagen production.

3. Free radicals

Unstable atoms/molecules in the body that are harmful to cells.

As it relates to your diet, Ellis said the following foods are good to eat in order to help slow the ageing process:

Fruits and vegetables

Ellis said brightly coloured fruits and vegetables contain chemicals known as antioxidants, and as their name suggest, these chemicals stop the oxidative damage to cells without damaging other cells, disarming free radicals.

According to Ellis, the following are good examples:

1. Cucumbers: “These contain silica which helps in collagen formation, helping to decrease wrinkles,” she said.

2. Tomatoes/watermelon: “These contain lycopene which protects skin from UV radiation, sun spots, reduces skin roughness and ageing,” Ellis said.

Vitamin A rich foods

Ellis said this vitamin works by thickening and stimulating the dermis of skin, and thus reduces wrinkles and increases blood flow to the surface of the skin. “It also increases the deposition of collagen in skin, which slows the normal breakdown of collagen and elastin. Food sources include sweet potato, sweet peppers, mangoes and tuna,” she explained.

Vitamin E rich foods

“This vitamin helps stop cell damage that can lead to skin cancer. It also aids in wrinkle reduction as well as boosting immunity. Food sources include sunflower seeds and peanut butter,” Ellis pointed out.

Vitamin C rich foods

According to Ellis, these foods aid in wrinkle reduction and decrease skin dryness. She said they also help to protect cell DNA as well as assist the body to effectively use Vitamin E.

Good food sources include:

1. Guava, as it contains high levels of Vitamin C which aids in collagen production.

2. Berries, which contain antioxidants such as flavanols which help reduce cellular ageing as well as boosting memory.

Oily fish

Ellis said oily fish — for example, sardine, tuna, mackerel and salmon, contain Omega 3 fatty acids that support skin, hair and nail moisture as well as skin elasticity and skin cell membranes. She added that pumpkin seeds, flaxseeds and walnuts are also good sources.

Ellis also pointed out that avocado contains essential fatty acids that maintain the oil health of the skin by keeping it moist and supple. It also enhances the skin’s ability to produce collagen.

Dark chocolate

“The antioxidant flavanol is also found in dark cocoa, and helps reduce inflammation of the skin caused by exposure to UV light,” she pointed out. “It also increases circulation in the skin and helps retain moisture which can reduce the appearance of wrinkles.”

Protein

She said proteins are the building blocks of collagen, which provides structural support for skin. Some examples include egg white, tofu as well as lean meats.

Whole grains

Ellis explained that whole grains contain selenium, a mineral that helps protect the skin from UV damage due to sun exposure. She further stated that selenium also acts as an antioxidant and speeds up the body’s antioxidant-making process. Food sources include eggs, sardines and chicken, brown rice and oats.

Fluid intake

Ellis said keeping the skin hydrated is vital to skin health, as it gives skin the necessary moisture required to keep it elastic, as well as for detoxification and carrying nutrients to cells.

For best results she suggested:

1. Water, as it maintains the moisture content of skin, keeping it supple and hydrated.

2. Fortified milk, as it contains vitamin A which reduces wrinkles and increases blood flow to the skin.

Moreover, she said the following should decrease in your diet:

1.Saturated fats

Ellis explained that increased saturated fats intake can cause skin-ageing inflammation.

2. Alcohol

She pointed out that alcohol causes skin to become dry, stretched, as well as lined, and explained that it also creates free radicals upon metabolisation in the liver.

3. Sugar

“Excess sugar in the diet can speed up the degradation of elastin and collagen. Everyone wants beautiful and radiant skin, and what you eat can get you closer to that goal,” she said.