A healthy diet is important for skin health and can help prevent premature aging. Anti-inflammatory foods such as the Mediterranean diet benefit many aspects of health, particularly when slowing down collagen breakdown. Vitamin C, E, and carotenoids can also enhance health by protecting the skin against oxidative stress; check out Dermal Repair Complex reviews.
Vitamin C
Vitamin C is a science-backed, dermatologist-favorite ingredient that may help slow early skin aging and prevent sun damage by fighting free radicals. It is also known to reduce the appearance of dark spots, acne, and oily skin. It should be applied once to twice daily and followed by sunscreen.
This water-soluble vitamin is essential for normal growth and development. It is also an antioxidant, which protects the body from oxidative stress. The human body keeps only a small reserve of this vitamin, so it must be replenished regularly.
The research behind this nutrient is robust, but some caution must be taken when using vitamin C supplements. At very high concentrations, this vitamin can switch from being an antioxidant to acting as a pro-oxidant and harming cells. For this reason, it is recommended that a person does not take doses above the recommended daily allowance (RDA). Choosing a clinical formulation that contains buffered L-ascorbic acid (such as sodium or calcium ascorbate) can reduce the risk of irritation.
Vitamin E
The fat-soluble vitamin E is a powerful antioxidant. It works as a free-radical scavenger, protecting the skin from UV damage (photoprotection).
It also acts as an anti-inflammatory, inhibiting platelet aggregation and immune-enhancing. It is found in the top layers of the skin and can be absorbed from oral supplements. However, dietary supplementation may increase the risk of bleeding in people with certain medical conditions, including preexisting cardiovascular disease and diabetes.
Oral supplements are available as single tocopherols and multi-tocotrienol compounds, with dl-alpha-tocopherol being the most commonly used form in the US diet. Vitamin E can be delivered in its unesterified form through topical applications to the skin, where it is absorbed directly from the epidermis. It can also be delivered to the skin as conjugates, metabolized by cellular enzymes before being released into the bloodstream. Several studies have reported that topical application of vitamin E decreases UV-induced skin thickness, inflammation, and erythema.
Carotenoids
Carotenoids act as antioxidants and are very effective at neutralizing free radicals. As a result, they help reduce inflammation, which is linked to aging and disease.
All carotenoids exhibit scavenging properties against excessive numbers of free radicals. Vitamin A carotenoids – pro-vitamin A carotenes like beta-carotene, lutein, and zeaxanthin – are subsequently converted to active vitamin A, which is known for its antitumor and chemoprotective activities and is essential for normal growth and development, including healthy skin and immune function.
Lutein and zeaxanthin are two xanthophyll carotenoids that have been accredited with decreasing the risk of age-related eye diseases such as macular degeneration and cataracts. These carotenoids are found in dark, leafy green vegetables, especially kale and spinach. In one study, a diet rich in lutein and zeaxanthin was associated with a 40% lower risk of eye disease than a diet low in these nutrients. However, other studies have not shown this same protective effect.
Hydration
Hydration is a key factor in maintaining cell function. If cells aren’t properly hydrated, they cannot do their job of helping the body regulate heat and other important tasks. Keeping yourself well-hydrated by sipping water throughout the day and eating hydrating foods (like watermelon, cucumbers, and strawberries) will help keep your cells healthy.
While urine color is a common way to determine whether or not you are dehydrated, it isn’t the best measure of hydration. Your hydration is impacted by your diet, lifestyle, environment, and skincare routine.
When preventing dryness and other signs of aging, using a daily hydrating serum with ingredients like hyaluronic acid will keep your skin plump, soft, and supple. You can also incorporate occlusive oils and waxes into your skincare to physically block trans-epidermal water loss and prevent dehydration from taking hold.