Feeling the freshness of youth begins from the inside out. In that regard, your skin care routine doesn’t stop with your final layer of sunblock but continues onto your diet where you can include anti-aging vitamins into your breakfast, lunch, and dinner. Not only will it satisfy your taste buds; however, these wrinkle-reducing and glow-inducing nutrients can also help you on your quest to beat the clock. To that end, here are the top vitamins to include in your diet, and pair with your anti-aging skin care routine, to keep fine lines a thing of the past.
1. Vitamin C
Vitamin C doesn’t just fend off colds and boost your immune system, it can also stimulate fibroblasts and enhance the creation of wrinkle-reducing collagens, which protects skin cells from further sun damage. More than that; it inhibits melanin from producing too much tyrosine, which reduces hyper-pigmentation from excess exposure from the sun and helps fade pesky brown spots. Vitamin C, which is found in citrus fruits like lemons, limes or grapefruits, is one of the many nutrients that can brighten up your skin inside and out.
2. Vitamin E
Arguably the twin antioxidant of vitamin C, vitamin E fights in the frontlines as a cell membrane protectant and guards what comes in and out of the skin. Because it prevents the skin cells from being damaged by lipid peroxidation and the destruction of collagen, it does wonders in keeping the skin elastic, plump, and free from the appearance of aging. You can find high volumes of vitamin E in almonds, sunflower seeds, hazelnuts, spinach, kale, and avocado. All these sound like the perfect ingredients for a healthy and skin-friendly snack!
3. Collagen
Collagen makes up about 75% of the dry weight of skin, and roughly around one-third of the total amount of protein in humans. Because it supports the structure and elasticity of the skin, it is the closest you can get to the natural fountain of youth. Just as anything that comes with aging, collagen is known to diminish over time. Fortunately, you can replenish it by turning to meals with a high amount of collagen found in foods like wild fish. Cook up a meal and whip up a recipe for a successful skincare routine.
4. Carotenoids
Carotenoids, which are found in carrots, sweet potatoes, pumpkin, mango, and papaya, are crucial components of the anti-oxidative system of the skin. Beyond that, it is also the most potent single oxygen radical scavenger found in the body. Carotenoid skin concentration is reduced by smoking, lack of sleep, UV, and alcohol consumption, but increasing it daily through carotenoid supplements is more than enough to gain back your youthful glow.
5. Polyphenols
Found in green tea, chocolate, and legumes, these plant-based compounds provide ample protection against UV exposure, DNA damage, oxidative stress, and may even prevent skin cancer. Boost up your immune system and improve your skin along the way with a relaxing cup of green tea for a complete detox cleanse, or spice up your smoothies with a chocolate blend to for a healthy yet delicious snack.
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