Wetin you fit chop for younger-looking skin

Plants, fats, and fermented foods fit help reduce wrinkles, boost collagen plus improve di texture of our skin.

Skin na di biggest organ wey human body get, and e need to last us all our life. Apart from say e dey make us look youthful, well-cared for skin dey also help protect our body from infection, control body temperature and support our general health and wellbeing.

But becos di skin na di barrier wey stand between our body and di outside world, e dey face plenty pressure and damage. Many environmental factors dey contribute to wetin dey make di skin age, wey include air pollution, ozone and climate chage, according to Jean Krutmann, professor of dermatology for di Leibniz Research Institute for Environmental Medicine.

"For many years, pipo bin tink say na ultraviolet radiation (UV) na di main reason why pipo dey age becos of environmental factors. We know say dis no correct," Krutmann tok.

"Oda kinds of light wey dey inside natural sunlight fit still make skin age, including visible light and infrared radiation." E also say even wen temperature rise, e fit help speed up skin-ageing process.

And time too dey wey be say as we dey grow old small-small, our body go gradually dey lose collagen. collagen na di protein wey dey give our dia structure, and if e no dey, e fit cause wrinkles.

One thing wey pipo no dey too reason and wey fit help keep dia skin for better shape na wetin dem dey chop.

From healthy fats to gut-friendly fermented foods, hi ana some kind food to include for your diet.

1. Colourful fruits and vegetables

Plenty research don show say food wey get plenty plant-based ingredients dey very important to keep skin healthy.

E good make pesin chop fruits and vegetables wey get different colours becos dem contain strong antioxidants wey dey help protect skin from damage wey pollution and sunlight fit cause.

Carrot, pepper and tomato get plenty carotenoids like lutein, lycopene and beta-carotene. According to Volker Böhm, professor of food chemistry for Friedrich Schiller University Jena, these nutrients dey store for body fat tissue and dem dey help protect di skin against harmful UV rays from the sun.

Even though sunscreen dey important, Böhm tok say pipo dey use am only wen dem wan stay outside for long time, instead of make dem make am part of dia evriday routine.

But if you dey chop foods wey dey rich in carotenoids regularly, e fit give your body steady protection against UV rays throughout di year. Dis protection fit be like small sunscreen effect of around SPF 2 to 3 wey dey work continuously, e tok.

If you add small healthy fat like olive oil join tomatoes or carrots, e go help your body absorb di antioxidants wey dey inside dem better.

Beta-carotene fit still turn to vitamin A inside body. Vitamin A dey important becos e dey help skin cells grow well and e dey protect our skin from infections.

Carotenoids fit help skin cells to produce hyaluronic acid. Dis molecule dey help to maintain skin firmness and elasticity, and e dey for inside many commercially available moisturisers and "anti-ageing" creams.

These same natural colour pigments wey dey for fruits and vegetables fit also help increase collagen for skin.

For one small study, women wey dey take carotenoid supplement evri day for ten months show better collagen and elastin for dia skin. Dis one show say carotenoids fit help stop collagen from breaking down too fast.

Lastly, scientists discover say pipo wey dey chop plenty colourful fruits and vegetables dey get healthier-looking skin and natural glow wey dey make dia skin glow well.

To gain benefits, you gatz chop these foods consistently, Krutmann tok. "For whatever antioxidant you dey chop to get protection against environmental effects e usually dey take eight to 10 weeks bifor you fit see measurable effect."

Sabi pipo also say dem discover say mangoes fit keep our skin looking younger as we age.

Mangoes and citrus fruits also dey rich in vitamin C. Dis vitamin dey help us produce collagen and e dey also act as antioxidant, wey fit protect our skin from sun damage.

Studies suggest say vitamin C fit help improve skin hydration and reduce pigmentation. For dis reason, Krutmann say many pipo wey dey into skincare dey use vitamin C for inside dia skincare products and as supplement.

2. Healthy fats

To dey chop plenty of nuts and seeds like almonds and walnuts fit benefit our skin.

One small randomised-controlled study discover say dos wey snack on almonds for 16 weeks bin get less visible wrinkles compared to dos wey chop different snack.

Vitamin E, plenty for inside nuts and seeds and e dey help protect di skin from cell damage and ageing.

Good sources of seeds and nuts include almonds, hazelnuts, pine nuts and many seed oils.

Nuts also contain omega-6 fatty acids, wey dey strengthen di skin barrier and e dey moisture di skin.

Anoda type of healthy fat known wey dey good for our skin na omega-3, dem dey see am inside oily fish and algae.

Fish wey dey high in omega-3s include salmon, sardines and mackerel and small studies suggest say dem fit reduce di skin sensitivity to di sun and e fit help protect us against damage from di Sun.

Fatty fish dey help preserve existing collagen plus reduce inflammation.

Foods wey fit benefit our gut

Wen we chop different diet wey dey rich in fresh produce, nuts, and seeds, our gut microbes go benefit – and our skin too. Dat na becos our gut health and skin dey closely connected. Researchers don refer to dis relationship as di "gut-skin axis".

One healthier gut microbiome fit also improve skin conditions by supporting our immune system.

One way to achieve these benefits na to eat a wide range of plant-based foods. Dis include fruits and vegetables, pulses, legumes, whole grains, herbs and spices.

Dis fit reduce stress, improve sleep and protect us against skin conditions like psoriasis.

Fermented foods, like sauerkraut, kimchi, kombucha, or yoghurt, also dey particularly beneficial for feeding our gut microbes.

You fit no look like 30 for your 60s, but eating a healthy diet go help to give your skin di best chance of staying healthy for di years to come.