Most of us believe that proper nutrition eliminates excess fat and tones up our bodies. But in reality, what you eat is how you look. Just like our health, our skin is also influenced by our diet. So, if you are not paying close attention to your diet, you might end up ruining the appearance of your skin significantly. In addition, it will affect the elasticity of your skin and make it age faster. So, if you are not sure about enhancing your diet to maintain your skin elasticity, we are here to help you out.
What Is Skin Elasticity?
Skin elasticity is the ability of your skin to stretch and resume normalcy as soon as the need to stretch is over. Reduction in skin elasticity, which is also referred to as ‘elastosis’, is a common sign of aging that often results in the appearance of fine lines, wrinkles, etc. Frequent and prolonged exposure to the sun’s harmful rays, severe weight loss in a short span of time, and eating certain kinds of food are known to contribute to elastosis. (1) While commercial creams and lotions are available in the market for restoring the skin’s elasticity, they may or may not be effective for all skin types. Moreover, chemical-laden products always come with mild to severe side effects. Therefore, an altered food habit is considered the best natural remedy for improving skin elasticity and achieving a youthful look.
How Does Food Impact Skin Elasticity?
Now, let us take a closer look at how your diet can trash your facial skin. Certain types of foods (processed, junk, sugary, etc.) cause cellular inflammation, which restricts collagen production in our bodies. As collagen is the main structural protein found in the skin, a decrease in its supply makes the skin less elastic, saggy, and even wrinkled. Highly processed food can even hasten this process of collagen damage by creating peptides and neuropeptides. However, some specific nutrients make the skin look flawless by protecting it against photodamage and restricting premature aging caused by it. (2)
Nutrients That Boost Skin Elasticity
Your diet must comprise skin-friendly components to significantly enhance the appearance of your complexion. A wholesome meal including required amounts of protein, vitamin, carbohydrate, fat, and mineral is essential for the optimal functioning of our body and the maintenance of our skin elasticity. In addition, antioxidants, probiotics, amino acids, and electrolytes are other dietary elements that need to be consumed more regularly for better skin health. We have listed some vital nutrients that should fill up your daily diet.
Beta-carotene is an antioxidant and a naturally occurring retinol precursor that turns into Vitamin A in our body. (3) It evens out the skin texture and reduces damage effectively while keeping it bright and youthful. Food items that are naturally yellow, red, green, or orange are rich in this component. So go for mangoes, peaches, cherries, apricots, broccoli, and spinach to make sure that you get beta-carotene in ample doses.
Always consume carotene-rich food with a source of fat (olive oil, cheese, etc.) to increase its rate of absorption.
2. B Vitamins
B vitamins play a crucial role in rebuilding and restoring the skin tissue by oxygenating the skin cells and generating the energy needed for optimal functioning. Consume whole grains, peanuts, millet, oats, leafy greens, egg yolk, and avocado to have plenty of B-vitamins every day. Other B-vitamin-rich foods include brewer’s yeast, sunflower seeds, chicken, oily fish, and liver. (4)
3. Vitamin C
The antioxidant vitamin C boosts the production of collagen, which reduces elastosis and makes the skin resilient against aging by improving skin elasticity. It also curbs the oxidative damage caused to the skin due to exposure to harmful UV rays and pollutants. Broccoli, bell peppers (green and red), parsley, sauerkraut, and citrus fruits (lemon, sweet lime, oranges, grapes, cherries, etc.) are familiar sources of this dietary component.
4. Vitamin E
This potent fat-soluble antioxidant protects the skin cells from all sorts of damage and prevents elastosis. Blackberries, nuts, flaxseeds, etc., are rich in vitamin E.
Best Foods To Improve Skin Elasticity
Now, here are some of the best food suggestions to make your skin look firm, toned, and supple naturally. (5)
1. Green Tea
Green tea comes packed with powerful antioxidants called catechins, which prevent elastosis by offering sun protection, improving moisture levels, and increasing the thickness of the skin.
2. Fatty Fish
Being a rich source of omega-3 fatty acids, fatty fish (salmon, herring, mackerel, etc.) keep the skin moisturized, supple, and thick. It also contains vitamin E and zinc, which help combat free radical damage and inflammation. In addition, the high-quality protein content of fatty fish is excellent for the strength and integrity of the skin.
Tomato is a fantastic source of vitamin C, which contains tons of major carotenoids (beta-carotene, lycopene, etc.). Consuming it will keep your skin protected from sun damage and help you steer clear of wrinkles.
Avocados are very high in healthy fats, vitamin C, and vitamin E, which keep the skin hydrated, supple, and fit in a number of ways. Incorporate it into your daily diet to avert sun, oxidative, and environmental damages while boosting collagen production remarkably.
Walnuts contain an excellent ratio of essential fatty acids (omega-3 and omega-6 fatty acids), which gives us healthy and supple skin naturally. They also comprise vitamin C, vitamin E, protein, zinc, and selenium in small amounts, which help nourish the skin and reduce inflammation.
In short, what you eat can have a bigger impact on your skin health than you can ever think. So, make sure that you get enough skin-friendly nutrients by opting for the listed food and taking the utmost care of your skin elasticity.