Ageing skin and foods

South Asian Skin Ageing

Foods for healthy collagen

Change in the skin is the most visible part of ageing. The wrinkles start to appear as the outer layer gets thinner, and inner layer produces less elastin and collagen. Reduced elastin and collagen causes jowls along the jaw and gives baggy eyes. The pigment cells increase forming a cluster giving rise to Age Spots also known as Liver spots. The sweat glands start to decrease making the skin drier. The blood vessels in the thinner skin become more prone to bruise known as broken vessels.

Some of the effects of ageing can be reduced by limiting sun exposure, avoid smoking, and moisturizing skin. Some experts believe that this can be reversed with a proper diet. Even if we can not reverse it, we do know that it can be slowed down.

Grains

1. Avoid refined flour products. 

2. Avoid white rice

3. Eat Whole grains, they have antioxidants good for skin.

Proteins

Excellent sources of proline are: Egg whites and wheat germ.

Excellent sources of Lysine are: dairy products (milk, yogurt, cheese), fish, peanuts, Sesame seeds, and Dal (dried lentils).

Non vegetarians should eat boneless skinless chicken, and avoid red meats such as Goal, Beef.

For vegetarians, the best source is Khichri made of brown basmati rice and skin-on split Moong Dal. Eat Cholay (Chickpeas), Rajma. Legumes including Dal and peanuts are excellent.

1. Avoid red meats: beef, mutton, lamb.

2. Eat about two servings of fish per week. Salmon (Omega 3)

3. Eat nuts. (Flax seeds have omega 3)

4. Eat soy bean and soy products such as Tofu

Fats and sugar

1. Avoid saturated fats including Ghee and butter

2. Avoid transfats including Vanaspati and hard margarine

3. Use Canola oil, Mustard oil for cooking

4. Reduce consumption of sugar and alcohol

Vegetables and Fruits

Eat dark purple/ blue vegetables and fruits high in antioxidants .

Use Garlic, and Mustard seeds in making curries

Drink a lot of water

Green Tea

Spices

Prepare your foods with Turmeric, Coriander, Fennel, Fenugreek, Black pepper, and Cumin. The preparation should include both oil and water to dissolve nutrients.