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Anti aging foods are touted in books and magazines as super foods, even though there is not enough sound scientific evidence behind all of the claims we read.

Scientist are studying the effect of many foods and vitamins on the health of skin, but I have not found any really strong studies to support many of the claims I read about in many popular magazines,

However there are things you can eat that definitely benefit the skin in particular and deficiencies of certain nutrients are damaging. For example:

Lack of protein can lead to poor wound healing and hair loss

Fat deficiency can bring on dry skin and brittle hair

Lack of vitamin C can possibly lead to weak gums and damaged hair follicles

Therefore, it is important to get the nutrients your skin needs in these anti aging foods listed, but you do not have to make yourself crazy either. It is not difficult to incorporate essential food elements into your daily meals.

Top nutrients in anti aging foods that optimize skin health

Vitamin C and E

Vitamin C is found in oranges, lemons, grapefruit, papaya and tomatoes.

Vitamin E is found in sweet potatoes, avocados, broccoli and leafy green vegetables.

How vitamins C and E help your skin

• These antioxidant vitamins fight oxidation damage in the skin cells DNA.
• They are key elements in the structural proteins in the body.
• They are important to the integrity of blood vessels and hair follicles.
• They are required for the formation of collagen
• Medical studies have found that they decrease wrinkles and help wound healing.
• Vitamin E reduces inflammation and helps wound healing.
• Vitamin C enhances the immune response.

Vitamin A

How vitamin A helps the skin

• Vitamin A promotes the turn over of skin cells
• It helps with conditions such as acne, eczema, and psoriasis
• Without Vitamin A the skin becomes extremely dry and dull

Special Note: if you use synthetic retinoid on you skin, you may want to stop vitamin A supplementation, because too much Vitamin A can lead to hair loss and liver dysfunction.

Protein

Protein is found in meat, poultry, eggs, grains, sunflower seeds, dairy products, fish, legumes like beans, peas, and nuts.

What protein does for the skin

Protein is a component of all cells on the body and a building block of the skin tissue. Proteins are broken down into amino acids that help construct collagen or create lubricating ceramide in the skin.

Zinc

Zinc is found in turkey, Brazil nuts and wheat germ

What does zinc does for the skin

Zinc is an anti-inflammatory that calms irritation in the epidermis and helps acne and rosacea. It also facilitates cell regeneration

Biotin

Biotin is found in egg yolks, brewer’s yeast, bananas, lentils, cauliflowers, and salmon.

What biotin does for your skin

Biotin strengthens skin, hair and nails. However, a deficiency is rare, because bacteria in your intestines make all the biotin you need.

Omega-3 and Omega-6 Fatty Acids

Omega-6 is found in seeds, nuts, eggs, and sunflower and soybean oil.

Omega-3 is found in cold-water fish such as salmon and sardines, flaxseed oil, walnuts, sunflower seeds and almonds

What Omega-3 and Omega-6 do for your skin

These essential fatty acids support skin health, improve nerve and vascular function and act as antioxidants.

Omega-3 has strong anti-inflammatory properties and may calm skin conditions such as rosacea or eczema and minimize redness.

Omega-6 fatty acid is associated with less skin dryness and thinning.

Monounsaturated Fats

Monounsaturated fats are found in Olive oil, canola oil and avocados.

What Monounsaturated Fats do for the skin

Monounsaturated fats help to maintain the water levels in the epidermis and supply the ceramides and fats that keep the brick and mortar of the skin healthy and intact. This means healthy looking, glowing skin.