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Eating lots of sugar and refined carbohydrates increases the levels of blood sugar in the body, sugar molecules permanently bond to proteins, including the collagen in the skin and produces a chemical reaction in the skin that makes its surface more stiff and inflexible causing premature aging, making skin tougher and more wrinkled. Glycation occurs on the skin from the inside after consumption of excess sugar, this leads to wrinkles, lines and discoloration on the skin especially the face.
Eating fish, olive oil and legumes reduces wrinkles while eating more meat, butter, high fat dairy and sugar increases wrinkles on the face. Processed meat, soft drinks and pastries were associated with more skin wrinkling, while beans, green leafy vegetables, asparagus, nuts, olives, apples and pears were associated with less skin aging. Advanced glycation end products contribute to connective tissue damage, chronic inflammation, heart disease and diabetes.
Diet and lifestyle choices can affect how the effects of glycation reflect on the skin, excess consumption of refined carbohydrates, processed foods and deep fried meats, excess alcohol intake and smoking can cause premature skin aging. High-fructose corn syrup increases the rate of glycation. Limiting excess sugar intake and reducing both oxidative stress and oxidisation can prevent wrinkles.
Eating fresh fruit and vegetables, whole grains and lean protein can reduce inflammation and provide high levels of the free radical fighting.
Foods like chickpeas, lentils, beans and vegetables are rich in fiber and regulate blood sugar levels which fights glycation. Drinking of green tea everyday and consumption of tomatoes stimulates collagen production.
Increase carnosine intake-foods rich in carnosine are fish, egg, organic and cheese. Carnosine is an amino acid, it protects against the damaging effects of age. Regular intake of healthy fatty foods like avocados, mackerel, nuts, seeds, beans, squash and leafy greens can prevent saggy skin. Spices like turmeric, cinnamon, clove, ginger, garlic and oregano prevent skin inflammation.
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