Anti aging fruits for skin | Foods that reverse wrinkles | foods that reverse aging |anti-aging diet -if you looking for anti aging fruits, then here is the best one.
WHEN WRINKLES FORM in the skin, many factors are involved, including age, genetics, sun exposure, smoking, and, of course, diet. All wrinkles are a sign of damage, and this type of repetitive damage to the skin may be hard to avoid completely.
However, it is possible to reduce wrinkling due to age, which most people wrongly assume is an inevitable part of getting older.
This is not to say that you can reach 80 years of age without any wrinkles, but, by avoiding skin damage—from the sun, chemicals, and other sources—you can grow older with noticeably younger-looking skin.
Know the Enemy: What Causes Wrinkles?
Wrinkles emerge and become more pronounced as skin ages. As early as age 25, you can begin to see the signs of aging. The skin is slower in its ability to heal.
Small abrasions and cuts take longer to disappear than they did in your teens. Old cells are replaced more slowly.
As we reach our mid-forties, we begin to see more drastic changes in our skin as we experience hormone fluctuations. Skin begins to thin and become more fragile and sensitive.
Having strong skin is a key factor in wrinkle prevention. The integrity of collagen and elastin compounds in the skin is most important.
Collagen makes up 75 percent of our skin; it is the main structural component that gives our skin strength and elasticity. Elastin helps skin to return to its original position when it is poked or pinched.
An accumulation of environmental factors damages the skin and causes wrinkles. Damage to collagen and elastin coils reduces the elasticity and strength of the skin. The skin will attempt to repair collagen and elastin damage if the proper nutrients are present and the rate of damage is not overwhelming.
However, too few nutrients and too much damage can overwhelm the skin, causing wrinkles to form. Add in gravity, which causes jowls and drooping eyelids, and you have age wrinkles.
Enemy #1: The Sun
As mentioned earlier, there are many factors that cause skin damage, but the primary cause of skin damage is excessive sun exposure. Ultraviolet radiation from the sun damages collagen fibers, causing a loss in skin strength and elasticity. Ultraviolet radiation also leads to wrinkle formation by causing elastin to accumulate and clump in the skin.
Ultraviolet radiation enhances wrinkle formation in another way as well. Enzymes called metalloproteinases are produced when skin is exposed to ultraviolet radiation. Metalloproteinases normally remodel sun-injured skin by manufacturing collagen. If, however, an excess of metalloproteinases builds up (from too much sun exposure), the enzyme’s function changes from friend to foe and breaks down collagen. This collagen breakdown damages the skin’s structure, leaving it loose, weak, and wrinkly.
Enemy #2: Free Radicals
Wrinkles can result from free radical damage as well. Free radicals are unstable oxygen molecules that have only one electron instead of two (like stable electrons). These single electrons will scavenge for another electron, stealing them from other molecules. These “robbed” molecules in turn become unstable and scavenge for a place to find their missing electrons. This cycle can damage cell function and alter genetic material. There are several factors that trigger this cascading process, including exposure to even small amounts of ultraviolet radiation in sunlight, smoking, and exposure to air pollution.
Enemy #3: Hormones
A third factor that may play a role in wrinkle formation is hormones. As we age, we experience fluctuations in our hormone levels. Just as teenage acne is brought on by hormone changes, acne may occur in adult women during pregnancy and menopause. Such shifts in hormones can alter skin metabolism, including the metabolism of collagen and elastin. Changes in this metabolism can result in poor collagen and elastin formation, leading to wrinkle formation. Menopause is of particular concern when it comes to wrinkles. Menopause involves a decrease in estrogen production in women. It is tough to know which changes in the skin during menopause are due to hormones alone and which are the product of aging or environmental factors. Human research studies have not yet documented which skin changes are specifically caused by a decrease in estrogen, but animal studies show that a lack of estrogen can lower collagen levels by roughly 2 percent per year and reduce skin thickness by roughly 1 percent per year. Thus, it appears that maintaining estrogen levels in the skin may help reduce wrinkle formation during menopause. Foods that contain phytoestrogens, such as legumes and soy, may offer a way to help stimulate collagen formation in menopausal skin. The combination of environmental damage, free radical formation, and natural skin aging results in the formation of wrinkles. Avoiding smoking and sun exposure may help fight wrinkles. However, there is a better way to fight wrinkles: eat the right foods. We all know that the body’s health is influenced quite powerfully by diet. Could your skin’s health be improved by eating certain foods? Is food the next wrinkle cure?
Enemy #4: Ultraviolet Light Causes Many Problems for the Skin
Excessive sun exposure eventually damages the skin. It causes the elastic fibers, which normally keep skin resilient, to clump. When the fibers clump, the skin wrinkles and can eventually become leathery. Ultraviolet light also depresses the immune system, which may explain why many people infected with the herpes simplex or cold sore virus are more likely to have an eruption after sunbathing. Over-exposure to the sun can also alter the DNA of skin cells and in this way lead to skin cancer.
Foods that reverse wrinkles
Let’s discuss a few of the foods mentioned for a better understanding of how they can help—or hinder—our skin’s beauty :
1. Alpha Lipoic Acid: The Ultimate Wrinkle Cure?
One of the most potent antioxidants is alpha lipoic acid. Both fat-and water-soluble, this antioxidant can go anywhere in the cell to neutralize free radicals that cause damage to the skin’s strength, structure, and elasticity. This puts alpha lipoic acid among the best wrinkle-fighting nutrients. Best known for helping diabetic patients improve nerve function, alpha lipoic acid is growing in popularity as a wrinkle-fighting nutrient.
Preliminary research has shown that creams with alpha lipoic acid can improve signs of aging, including wrinkles and roughness, in just twelve weeks. It is available in supplements at most health food stores and in some topical creams.
2. Vegetables
Vegetables contain high levels of antioxidants, including vitamin E, vitamin C, beta-carotene, flavonoids, and many more. Antioxidants are compounds that seek out and neutralize free radicals, the unstable molecules in your skin that can cause damage to both your skin’s overall structure and the cell’s ability to produce collagen and elastin, all of which results in less firm, healthy skin.
Antioxidants can neutralize free radicals and thereby prevent damage to your skin that causes wrinkles. It’s even possible that antioxidants can help eliminate existing wrinkles. By disarming free radicals, antioxidants may allow your skin time and energy to fix structural issues that create the appearance of wrinkles.
Vegetables can be measured in terms of their antioxidant ability. Scientists have developed an antioxidant value system called ORAC (oxygen radical absorbance capacity). The higher a vegetable’s ORAC value, the more wrinkle protection it can offer. Tufts University attempted to list the ORAC value of common foods in the hopes of identifying those that offer the best health benefits. Blueberries were at the top of the list, followed by strawberries, cherries, tea, and bright colored fruits and vegetables. (The creation of this list prompted a search for the food with the highest antioxidant value. Pomegranate emerged as the next big antioxidant-packed fruit, but it was soon replaced by goji berries and açai.) Nutrients in plants that offer healthy benefits to the body are called phytonutrients. The phytonutrients in vegetables have been associated with a wide variety of health benefits in humans, including prevention of heart disease and some forms of cancer. It is not surprising, then, that if they can help prevent such major diseases, they may also help prevent wrinkle formation.
3. Legumes
Beans may truly be a magical fruit. Legumes are an excellent source of many nutrients, including fiber, magnesium, and protein, and they are a great source of vitamins that produce anti-free-radical effects and protect the skin from damage.
Legumes are also a source of phytoestrogens, a compound known to have powerful antioxidant activity. Soy beans, for example, are a rich source of phytoestrogens.
How do these vegetables and legumes protect the skin? The antioxidants in vegetables and legumes are capable of neutralizing the damaging free-radical compounds that exist in cells during times of stress and that result from exposure to ultraviolet radiation. Eating vegetables and legumes in abundance ensures that the skin cells have a steady supply of antioxidants to neutralize any damaging compounds and, thus, prevent skin damage and aging.
4. Fish
Believe it or not, fish can offer your skin beautiful benefits. Why would fish prevent wrinkles? Fish is a good source of two fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are both types of polyunsaturated fatty acids (PUFA). These good fats are vital to the health of cell membranes, improving fluidity and structure.
A high dietary intake of fish is also associated with a lower risk of cardiovascular disease, arthritis, and other illnesses—all the more reason to make fish part of your skin-healthy diet.
5. Olive Oil
The FHILL study found that the elderly subjects whose diets included the regular use of olive oil, as opposed to other forms of fats such as butter or margarine, had fewer wrinkles in their skin.
How can this Mediterranean oil offer these youthful benefits? Olive oil is a good source of monounsaturated fat, which is an important component to healthy skin membranes, helping with cell structure, communication between cells, and the absorption of fat-soluble vitamins such as vitamin E, one of the main antioxidants in your body.
In addition, the monounsaturated fats found in olive oil are less susceptible to oxidation than the trans fats and some polyunsaturated fats found in margarine, making it a much preferred source of fat for wrinkle prevention. (Of note, saturated fat is less susceptible to oxidation than olive oil, but researchers have
found that the consumption of foods high in saturated fat, such as butter and meat, is not associated with fewer wrinkles.)
6. Fruit
Fruits are a major source of wrinkle-fighting antioxidants. In fact, blueberries and pomegranates are two of the richest sources of these nutrients on the planet. Antioxidants neutralize free radicals, which are a leading cause of damage in the skin that results in wrinkles. Eating fresh fruit is a boon for your skin and your overall health. The FHILL study did not include fruit in its investigation; however, as you will soon learn, there are a number of fruits you should include in your diet to feed your skin and guard against wrinkles.
7. Sugar: Just Say No
Interestingly, the study also found that eating a diet full of high-sugar foods, such as soda, candy, white bread, and processed foods, was associated with greater skin wrinkling. Why? There is a theory among scientists that simple-sugar diets can increase the formation of compounds called advanced glycosylation end products (AGE). (Yes, the scientists thought it was funny to call these compounds AGE, as they are associated with the signs of aging, including wrinkles.) AGE compounds form in collagen, interfering with its ability to keep the skin looking smooth and tight, thereby increasing the formation of wrinkles.
Seventeen Foods That Fight Wrinkles|Anti-aging foods for skin, brain, muscle| Anti-aging foods for women and Men
Want to skip the needles and elaborate cosmetics routine? Look to food as your wrinkle-fighting weapon of choice. Here is a list of twenty-four foods that should be the staples of an anti-wrinkle diet:
Wrinkle-Fighting Fruits/ Anti-aging fruits
• Açai
• Acerola
• Apples
• Apricots
• Blackberries
• Blueberries
• Cantaloupe
• Goji Berries
• Kiwi
• Tomatoes
Wrinkle-Fighting Vegetables
• Bell Peppers
• Brussels
• Sprouts
• Carrots
• Garlic
• Kale
• Onions
• Spinach
WRINKLE-FIGHTING FRUITS / ANTI-AGING FRUITS FOR SKIN
Fruit is an important part of every healthy diet. Because fruit is packed with vitamins, minerals, antioxidants, and other phytonutrients that are beneficial to your skin, it is a vital part of a diet geared toward vibrant skin. Dietitians suggest that adults consume about 8 to 10 servings of fruits and vegetables each day. Choose fresh fruits that are rich in color, which indicates that they are packed with antioxidants. Avoid fruit with added sugar (such as canned fruit), and always opt for fresh fruit over fruit juice.
1. Açai
Perhaps the best wrinkle-fighting food on earth is açai, a berry which comes from a tall, slender Amazon palm tree native to Central and South America. Açai has one of the highest ORAC (antioxidant) values on earth, making it a true superfood. Scientists have found that açai actively fights against superoxide, one of the most damaging free radicals. These free radicals can damage molecules in the skin, including the collagen and elastin that keep the skin firm and tight. Açai can stop the source of damage that causes wrinkles, which makes it a super powered free radical scavenger everyone should have on their side.
2. Acerola
This wrinkle-fighting red fruit is also known as a Barbados cherry or West Indian cherry. Acerola contains between 1000 mg and 2330 mg of vitamin C per 100 g, staggering numbers considering the recommended daily allowance (RDA) of vitamin C for males is 90 mg per day and for females 75 mg per day (with the upper intake level set at 2,000 mg). This makes acerola one of the most powerful natural sources of vitamin C, which in turn makes it a great wrinkle-fighting fruit.
3. Apples
Eating apples may keep not just the doctor away, but your wrinkles as well. At the beginning of this chapter, we discussed a study reporting that food can make a difference in skin wrinkling. In the study, the Anglo-Celtic group consumed more apples, prunes, and tea than the other ethnic groups, and these foods appeared to contribute to favorable skin results.
4. Apricots
Shakespeare may have insisted that apricots are an aphrodisiac, but let’s give thisfruit its real due by celebrating its ability to iron out wrinkles. For starters, apricots are bursting with beta-carotene, a form of carotene that gives many fruits and vegetables, such as carrots and sweet potatoes, their characteristic orange color. Beta-carotene can turn wrinkle-forming free radicals into harmless compounds. As one of the best sources of beta-carotene on earth, apricots are packed with free radical–scavenging abilities.
5. Blackberries
Luscious, dark-purple berries with a mouth-watering tart taste, blackberries are a delicious addition to your wrinkle-fighting diet. The common blackberry is normally available in late spring and early summer, but growing interest in this antioxidant-rich berry means that you can now find supplies at the supermarket almost year round.
6. Blueberries
Blueberries may have started the antioxidant superfood revolution, and that certainly isn’t a bad thing, since superfoods are known to help fight aging, including wrinkles. Their fame is largely based on the fact that a serving of fresh blueberries provides more antioxidant activity than most other fresh fruits and vegetables.
7. Cantaloupe
The cantaloupe belongs to the same family as the cucumber, pumpkin, and squash, three other skin-healthy foods. Bite into this delicious, nutrient-filled snack and say good-bye to wrinkles.
8. Goji Berries
Goji berries, also known as wolfberries, have anti-aging properties, which makes them an obvious addition to a wrinkle-fighting menu. Used for centuries in Chinese medicine for its beneficial effects on the body, modern technology has now unraveled its therapeutic effects at the biochemical level. Without getting too immersed in the science of it, goji berries have been found to protect the body against free-radical damage.
9. Kiwi
Did you know the kiwi is also called the Chinese gooseberry? Contrary to popular belief, kiwi is not native to New Zealand but rather originated in China. Today, it’s commercially grown in both California and New Zealand.
10. Tomatoes
Tomatoes are one of the most popular fruits on earth. That’s right, a tomato is a fruit—packed with disease-fighting, wrinkle-curing nutrients.
WRINKLE-FIGHTING VEGETABLES
Eat your vegetables. They are good for you. (It’s worth repeating.) Choose raw vegetables over cooked ones, as cooking can damage and extract nutrients from vegetables, rendering them less effective. Dietitians recommend that adults eat 8 to 10 servings of fruits and vegetables every day. What is a serving? One cup (30–70 g) of leafy vegetables, like kale or spinach, or a half cup (50–75 g) of other vegetables, like green beans, bell peppers, carrots, or Brussels sprouts. It’s easy to get four servings into your diet. A salad is typically 2 cups (110 g) of lettuce and ½ cup (50–75 g) of vegetables. That’s three servings! To get plenty of wrinkle-fighting nutrients, aim for four or more servings of vegetables each day.
11. Bell Peppers
A pot of gold may lie at the end of this rainbow of nutrients. The best wrinkle-fighting bell pepper is the sweet red variety, but whether it’s green, red, yellow, or orange, these brightly colored vegetables have great effects on the skin.
12. Brussels Sprouts
Although they are definitely not one of my nephew’s favorite foods—and
probably not one of yours, either—Brussels sprouts are a must on your list of
wrinkle-fighting foods. Despite their small size, they’re packed with amazing
antioxidants, which disarm free radicals and reduce damage to collagen, thus
reducing the formation of wrinkles.
13. Carrots
This vegetable is not just for rabbits. And they’re not all orange, either—carrots also come in white, yellow, red, and even purple varieties. The orange-colored carrot that’s so common and abundant in North America emerged in the Netherlands in the fifteenth or sixteenth century. The struggle for independence by the Dutch, who are well known for their patriotic orange color, helped to popularize this orange vegetable. And they should be proud—the orange color in carrots is what makes it a wrinkle-fighting food.
14. Garlic
Garlic has a mighty reputation to match its mighty flavor. This member of the lily family, whose cousins include onions, leeks, and chives, has been revered for thousands of years for its healthy, beneficial effects. It was given to slaves building the pyramids to enhance their endurance and strength, eaten by athletes in ancient Greece to improve their health and ability, and used for therapeutic purposes in India and China as early as the sixth century B.C. Today, thanks to research that validates its health benefits, garlic has gained unprecedented popularity.
15. Kale
This leafy-green vegetable is well known as a healthy food. In fact, nutritionists suggest that we eat leafy-green vegetables like kale every day, probably because they are full of antioxidants that fight skin-damaging free radicals.
16. Onions
Onions may bring a tear to your eye and pungency to your breath, but they will also bring beauty to your skin. They contain vitamin C and quercetin, great antioxidants that can protect your skin from the wrinkle-forming damage caused by free radicals, which form in the presence of inflammation and sunlight.
17. Spinach
One of the original superfoods, spinach was first made popular by Popeye, who ate his can of spinach to give him superior strength. Just one cup (100 g) of boiled spinach contains more than 1000 percent of your daily value of vitamin K and about 300 percent of vitamin A. Plus, one cup gives you most of your daily requirements of manganese, folate, magnesium, and iron. It may not make your muscles stronger, but it sure will help you fight wrinkles.
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