Crispy Food Is Prematurely Ageing Your Skin
The health and wellbeing of our skin isn’t solely determined by what we put on it. Instead, everything from how much we stress to how well we sleep can show up on our skin. One, sometimes overlooked, element of glowing, radiant skin is the types of food we eat. Here, three experts break down the types of foods to swerve if skin health is a top priority.
1. Avoid saturated and trans fats
“These types of fats are associated with increased systemic inflammation and subsequent acne flare-ups,” endocrinologist and health coach Montse Prados, author of The Medicine You Need Is You.
María Garayar, an expert in aesthetic dermatology, acne, rosacea and dermatological surgery, agrees: “Not all fats are bad. Trans fats are the most harmful, not only for the skin but for cardiovascular health, too. They promote system inflammation, which can worsen inflammatory skin conditions, such as acne, rosacea and psoriasis.”
While these fats are best to avoid, there are healthy fats to include. “Omega-3 and omega-6 fatty acids are very beneficial and are found in oily fish, avocados and nuts,” adds Garayar.
2. Reduce refined sugar intake
“Excess sugar promotes glycation – a process that damages collagen and promotes wrinkles,” Prados explains. This reaction, when sugar attaches to a protein or a fat on a cellular level, can cause the skin to age more quickly.
“It’s important to understand that collagen is something the body produces, rather than just something we consume,” Garayar describes. “Our body manufactures collagen from the nutrients it receives, so the essential thing is to give it the right materials to work with.”
Her favourite foods for collagen production include:
- Vitamin C, which is present in citrus fruits, kiwis, strawberries and peppers.
- Foods that contain zinc and copper, like seafood and nuts.
- High-quality proteins, such as fish, eggs, legumes and lean meats.
3. Limit fried and ultra-processed foods
“Fried and highly processed foods are loaded with oxidised fats that generate free radicals,” warns Prados. “The crispier and browner a food is, the more ageing it causes.” Roger that. Less fried, more fresh.
4. Channel your ancestors
“When shopping, think about buying foods that your great-grandparents might have had at home,” says Garayar. “That means unprocessed foods with fewer ingredients.”
Nutritionist Estefania Alvarez explains more. “Healthy skin starts in the gut. The foods that benefit it most are those rich in healthy fats, antioxidants and essential micronutrients.” Her ideal list includes:
- Healthy fats: avocados, olive oil, nuts and oily fish, which provide omega-3s and have an anti-inflammatory effect on the body.
- Antioxidants: brightly coloured fruits and vegetables, like carrots, pomegranate, spinach and red fruits, which are loaded with carotenoids and polyphenols.
- Essential minerals: foods rich in zinc and selenium, such as seafood, eggs, legumes and Brazil nuts, which promote cell regeneration.
- Naturally fermented foods: yoghurt, kefir and sauerkraut, which take care of the intestinal microbiota and reduce skin inflammation.
5. Prioritise salt over sweet
“Everything that contains sugar plays a role in glycation, a process in which sugar damages proteins like collagen and elastin,” says Garayar. Collagen and elastin are responsible for skin firmness and elasticity.
Glycation end products (harmful molecules that occur as a result of the glycation process) age the skin, causing fine lines, wrinkles, a loss of elasticity and plumpness and reduced radiance.