We pay more and more attention to facial care routines with creams and treatments thinking that with this we have already won the battle over time, but And the food? Skin care starts from within and, although it may be hard to believe, Food is one of the most powerful tools for caring for and protecting skin. Therefore, it is essential to understand which ingredients promote inflammation, which provide balance, and how the way you cook them affects it.
In an interview for the magazine Vogue Spainthe endocrinologist Montsé Prados explains how A poor diet can have a direct impact on skin aginginflammation or complexion.
Foods to avoid
Sugar and ultra-processed products are the main culprits of glycationa process that makes collagen and elastin fibers stiff. This results in a loss of firmness, a duller complexion and dehydration. “Excess sugar promotes the formation of advanced glycation end products, which harden collagen and promote wrinkles,” says Prados.
It is also advisable to monitor saturated and trans fats, present in fried foods, pastries or industrial snacks, as they promote inflammation and can worsen problems such as acne or rosacea. “These fats are associated with greater systemic inflammation and therefore more frequent acne”explains the endocrinologist and author of the book The medicine you need is you.
Another key is in the way of cooking. Preparations that make foods very toasty or crunchy generate compounds that damage tissue. Replacing them with gentler techniques, like steaming or cooking at low temperatures, can reduce this impact without sacrificing flavor. “Fried foods and highly processed foods are loaded with oxidized fats that generate free radicals. The crispier and browner a food is, the more it causes aging.”Prados warns.
What your diet should include
For her part, the nutritionist Estéfânia Álvarezfrom the Longevity Hub at Clinique La Prairie, reminds us that “healthy skin begins in the intestine. The foods that benefit it the most are those rich in healthy fats, antioxidants and essential micronutrients.” For her, the basis of a good diet is to choose foods rich in healthy fats, antioxidants and essential micronutrients.
As he explains, omega-3 fatty acids are one of the pillars of skin balance, thanks to their anti-inflammatory effect. He also emphasizes the increase in consumption of fruits and vegetables high in antioxidantsespecially those with intense colors like pomegranate, carrot, spinach or red fruits. Its combination of carotenoids and polyphenols helps neutralize free radicals which promote premature aging.
Finally, Álvarez recommends including foods rich in zinc and selenium such as seafood, eggs or legumes, which stimulate cell regeneration. AND natural fermented such as yogurt, kefir or sauerkraut, which maintain the balance of the microbiota and reduce skin inflammation.