While skincare routines can help maintain healthy-looking skin, nutrition also plays an important role. Nutritionist Adriana Pinillo explains how certain processes in the body can contribute to skin aging and highlights foods that may help protect the skin.
According to Pinillo, three processes are particularly important: oxidation, inflammation and glycation. Oxidation occurs when free radicals damage cellular components, including DNA, elastin and collagen. Sun exposure can increase the production of these free radicals.
Inflammation can also affect skin firmness. The nutritionist explains that inflammation activates enzymes known as metalloproteinases, which can break down elastin and collagen over time.
The third process is glycation, which occurs when sugar binds to collagen, making it more rigid and less flexible. According to Pinillo, highly browned or burned portions of foods such as chicken, eggs and meat can contribute to the formation of compounds associated with this process.
Foods that may help protect the skin
Among the foods highlighted by the nutritionist is green tea, which contains antioxidants and polyphenols that can help combat free radicals. The article cites research in women ages 40 to 65 that found regular green tea consumption was associated with reduced redness from ultraviolet radiation, as well as improvements in skin elasticity and density.
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Pure cocoa is another food mentioned. The article says studies in women found that consuming a teaspoon of pure cocoa daily was associated with improvements in skin roughness, wrinkles and elasticity.
Tomatoes are also recommended because they contain lycopene. According to Pinillo, heating tomatoes and adding a small amount of olive oil can help the body absorb the lycopene.
Other foods and nutrients mentioned as potentially helpful against inflammation include turmeric, ginger, omega-3 fatty acids, oily fish, garlic, onions, vitamin D, magnesium and fiber.
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How to reduce glycation when cooking
The nutritionist recommends marinating chicken, meat and other proteins with vinegar or lemon for about an hour, using cooking methods such as stewing instead of excessive browning or grilling, and avoiding burned portions of food.
Vitamin C and collagen production
Vitamin C is essential for collagen production, and the article highlights guava, bell peppers and kiwi as foods rich in this nutrient.
Guava is particularly rich in vitamin C, also known as ascorbic acid. The article cites research showing that guava can provide significant amounts of vitamin C, although levels can vary depending on processing and storage.
