Our skin reflects the way we take care of it both externally and internally. As diet directly affects inflammation and aging, experts explain their five key rules for healthier, more balanced skin from the inside out. Because we are what we eat, prioritizing fresh, natural and nutrient-dense foods can not only improve our overall health but also contribute to a firm and youthful complexion. 5 expert tips to avoid premature aging 1. Avoid saturated and trans fats
"These fats are associated with increased systemic inflammation and, therefore, acne breakouts," explains endocrinologist and health consultant Montse Prados, author of *The Medicine You Need Is You*. María Garayar, specialist in cosmetic dermatology, acne, rosacea and dermatological surgery, adds: “Not all fats are bad, although it is true that trans fats are the most harmful, not only for the skin but also for cardiovascular health. On the other hand, good fats – such as the omega-3 and omega-6 fatty acids found in oily fish, avocados and nuts – are very beneficial.”
2. Don't overuse refined sugars
"Excess sugar promotes the formation of advanced glycation end products, which stiffen collagen and contribute to the formation of wrinkles," notes Prados. Garayar adds an important key: “It's important to understand that collagen is not something we eat, it's something we make. Our bodies make it from the nutrients we take in, so the key is to provide the right building blocks. Vitamin C (found in citrus fruits, kiwis, strawberries and peppers) is key to this production. Foods rich in zinc and copper – such as shellfish and nuts – and good quality protein such as fish, eggs, pulses and lean meats also help.'
3. Cut back on fried and highly processed foods
“Fried and highly processed foods are full of oxidized fats that create free radicals. The crispier and more golden a food is, the more aging it causes,” warns Prados. The rule is simple: the more processed, the more damage to the skin.
4. Return to your usual diet
“When you're at the supermarket, think about buying products that our great-great-grandparents might have had at home. That is, unprocessed foods with few ingredients on the list,” recommends Garayar. Estefanía Álvarez, nutritionist at Longevity Hub by Clinique La Prairie, sums it up like this: “Healthy skin starts in the gut. The foods that benefit it the most are those rich in healthy fats, antioxidants and essential micronutrients."
The ideal list includes:
Good fats: avocado, olive oil, nuts and oily fish, which provide omega-3 with anti-inflammatory effects.
Antioxidants: brightly colored fruits and vegetables (carrot, pomegranate, spinach, red fruits) full of carotenoids and polyphenols.
Essential minerals: foods rich in zinc and selenium, such as seafood, eggs or legumes, which promote cell regeneration.
Naturally fermented foods: yogurt, kefir or sauerkraut, which take care of the intestinal microflora and reduce skin inflammation.
5. Prioritize savory over sweet
"Everything that contains sugar is involved in a process called glycosylation, in which sugar damages proteins like collagen and elastin," explains Garayar. Laia Puig, head of cosmetics at LPG, details the mechanism: “During glycosylation, sugars - such as glucose - attach to body proteins such as collagen and elastin, which are responsible for skin firmness and elasticity. The result is harmful molecules called AGEs (advanced glycation end products), which age the skin, causing fine lines, wrinkles, sagging and loss of radiance.'
Source: vogue.gr
