Aging is not only manifested through wrinkles or sagging skin, but also the gradual decline of physiological functions in the body. According to nutritionists and dermatologists, although there is no perfect "anti-aging diet", supplementing with foods rich in antioxidants and anti-inflammatory properties can contribute to slowing down the aging process and supporting healthy life.
Foods rich in antioxidants and skin protection
Avocado is a typical example. This fruit is rich in monounsaturated fats and carotenoids, compounds with strong antioxidant capabilities. A study published in the Journal of Dermatology and Aesthetics shows that women who eat one avocado a day for eight weeks have significantly improved skin elasticity and firmness. Researchers believe that carotenoids help reduce the harmful effects of free radicals, thereby limiting skin cell damage.
Tomatoes have also been shown to be beneficial for the skin thanks to their high vitamin C and lycopene content. A randomized controlled trial showed that consuming tomato powder helps increase skin protection from sunlight. According to dermatologist Rajani Katta, clinical lecturer at Baylor College of Medicine, USA, this is one of the few studies showing visible improvements on the skin after only a few months.
Berries such as strawberries, blueberries, raspberries and blackberries contain many natural antioxidants. Nutrition expert Kathryn Piper, working at The Age-Defying Dietitian, St. Louis, USA, said that these compounds can help reduce skin damage caused by ultraviolet rays and environmental pollutants, although more research is needed to clearly confirm the level of protection.
Foods that support anti-inflammatory and maintain health in old age
Dark chocolate, especially those with 70% or more cocoa content, provides flavonoids that help improve blood circulation and protect the skin from ultraviolet rays. However, experts warn that milk chocolate containing a lot of sugar can promote glycation, causing early wrinkles and signs of aging.
Green tea is a rich source of polyphenols, in which epigallocatechin-3-gallate has been shown to reduce inflammation and support skin cell health. According to medical studies, this compound also has the ability to inhibit bacteria related to inflammatory acne, although the optimal dosage is still being studied.
Cá béo như cá hồi và cá mòi giàu axit béo omega-3 và protein chất lượng cao. Chuyên gia dinh dưỡng Allison Tallman, làm việc tại Nashville, Hoa Kỳ, cho biết bổ sung đủ protein khi lớn tuổi giúp hạn chế mất khối lượng cơ, một yếu tố quan trọng trong việc duy trì chức năng vận động và trao đổi chất.
Các chuyên gia thống nhất rằng việc tập trung vào thực phẩm nguyên chất, đa dạng và cân bằng sẽ mang lại lợi ích lâu dài cho sức khỏe và làn da. Lão hóa không thể tránh khỏi, nhưng chế độ ăn hợp lý có thể giúp quá trình này diễn ra chậm hơn và lành mạnh hơn.
