Preventing or delaying the aging of the skin is something that generates a lot of interest and moves mountains of money: predictions suggest that the market for cosmetic products and skin care will be valued at 863 billion dollars in 2024. There Are many factors that make our skin look ajado with time: Exposure to the sun, genetic predisposition, consumption of alcohol and tobacco, pollution, and food as well. Some are avoidable and others can protect us, but with regard to food is to wonder if in the same way that there are foods that make us grow old faster there may be others who avoid it.
The answer is negative. "There is No diet that delays aging directly" warns nutritionist Daniel Ursúa. However, even if there is no miracle antiagingDiet, we can avoid certain foods or replace them with healthier ones. We Collect those foods that are real vampires of youth and we count by which we can change them.
1. Agave syrup
It Is sold as an alternative with low glycaemic index to refined sugar. The premise is attractive: It comes from a plant. But The reality is that the agave contains concentrated fructose (almost 90%) And it lacks other nutrients like fiber, protein, minerals and vitamins. In Our organism, this type of sugar can join the amino acids present in the collagen and elastin that support and give elasticity to the dermis and generate final products of advanced glycation (AGE), which cause oxidative stress and Inflammation in the body, according to a study by the school Of Medicine At Mount Sinai Hospital (USA).
The substitute: the dates. If you are one of those who add a good jet of agave to the cake so that it is healthier try to avoid substituting by pieces of this fruit. "The dates are the dehydrated fruits with the highest concentration in polyphenols [bioactive compounds that protect the cells from the oxidation process]", concludes a study published in the Journal of The American College Of Nutrition. More and more scientific literature reveals evidence in favour of the preventive and therapeutic benefits of polyphenols and their use in treatments for the main risk factors associated with ageing.
2. Rice Pancakes
It's exalted like a healthy snack . Its popularity is such that nowadays it is marketed in multiple varieties and with varied recipes: with a glaze of yogurt, with chocolate with milk, with different spices, etc. Far from being beneficial, this type of preparation has a high glycemic index and may cause spikes in blood sugar levels. In fact, as explained to BUENAVIDA Josefina Vicario, of Clínicas Vicario, "consumed without moderation, can be associated with weight gain".
The substitute: carrots. A good alternative can be "foods rich in carotenoids, present in many red vegetables such as tomatoes or carrots," says dermatologist, a member of the Spanish Academy of Dermatology and Venereology (AEDV), Lorea Bagazgoitia. These Natural pigments have a strong antioxidant power and also "reduce the risk of sunburn [another factor of premature aging], although they never replace photoprotection," adds the expert.
3. Butter or margarine
From the Harvard Medical School alert that both foods must be avoided or taken in moderation because they are rich in saturated fats. Even those that are sold as low in this type of fats. In 2015, the journal Photochemistry And Photobiology echoed a striking study in which the influence of trans fats, oxidative damage and mitochondrial function in the skin of rats exposed to ultraviolet RADIATION (UVR) were evaluated. The results showed that hydrogenated fats (such as those containing margarine and butter) are positively correlated with skin thickness and wrinkles.
The substitute: the avocado. "The progressive oxidation of our organism, caused by the free radicals, is the cause of the ageing of our tissues and the appearance of many chronic diseases. An adequate diet, rich in antioxidants, can help us stay healthy and look younger for longer, "explains Izaskun Astoreca Naven, a specialist in aesthetic medicine and nutrition at the Biolaser Clinic. Vitamin E is an antioxidant found in foods such as avocado or olive oil.
4. Sweetened beverages
At this point we all know that sugary drinks are bad for your health. Even the sweeteners are in question, as we count on BUENAVIDA. And the problem is not only in sugar, high concentrations of caffeine can affect the quality of sleep, something that is "associated with an increase in signs of intrinsic ageing, a diminished function of the skin barrier and a lesser satisfaction with Appearance, "concludes a study of the Cleveland Medical Center, in the U.S.
The substitute: the water. When did the essence of our existence cease to be popular? If you have a deep slumber drink water alone, try adding lemon slices, which, although not shown to slim, brings a touch of flavor.
5. Potato Chips
No artisans, no greens, no homemade. The French fries also provide final products of advanced glycation (AGE), although "the main reason to avoid the consumption of chips is not so much the accumulation of these compounds as the fact itself of eating chips as they have a low Nutritional quality and high energy contribution, Says Ursúa. This type of food is related to the excess formation of free radicals that shorten the life and age prematurely the skin.
The substitute: the sweet potato. This food is rich in vitamin C, which helps to delay the appearance of wrinkles, according to an investigation published in The American Journal Of Clinical Nutrition. Although It is not worth swelling, Ursúa remembers that "it is no good to change the fries for sweet potatoes to avoid the AGE's if then we are all day on the couch."
6. Processed Meats
The World Health Organization has been clear: processed meats are not good for health. Among other things, they contain inflammation-related additives that can also damage skin collagen (which accentuates wrinkles and expression marks). We must Also look at its preparation: "Do not abuse toast, fried foods, or grilled food," says Ursúa, who clarifies that cooking at high temperatures or burning foods can produce compounds — such as acrylamide — that are harmful to health.
The substitute: Tofu. Ursúa recommends as an alternative "a diet based on plant products". Bagazgoitia agrees and advises the consumption of "fruits and vegetables rich in antioxidants". And If what we want are proteins, there are also options: "Legumes also provide this nutrient," says Naven. Another option may be tofu, which — according to studies — has anti-inflammatory properties. And If vegetarian is not your thing, the experts recommend the chicken or the turkey. Although, eye, that not everything they sell under this name is a healthy option, as we already have in BUENAVIDA.
Chocolate bars contain highly processed cocoa that has lost most of its health-beneficial components, such as flavonoids (natural antioxidants). As if it were not enough, they contain hydrogenated fats, low quality flours (when there is biscuit in between) and added sugars. An explosive cocktail.
The substitute: pure cocoa. Or almost. It Is the only way to enjoy this delicacy in a healthy way. As we have counted in BUENAVIDA, the tablet has to have at least 70% cocoa to really preserve all its nutrients.
The seasoning Star, with which we have a relationship too passionate (Spanish consume twice the recommended amount, which are 5 grams per day), could be the cause of skin lesions produced by atopic dermatitis, according to a German research published in Science. The findings showed that sodium chloride could promote allergic skin responses as is the case with dermatitis. In Addition, they alert from Harvard Medical School, this element also dehydrated and makes our skin drier.
The substitute: oregano and other herbs. The solution to the salty addiction goes through an inevitable chipchange. Experts recommend gradually substituting salt by condiments or spices that enhance the taste of your meals: "Among Those who use the usual way to cook there are some very rich in flavonoids such as oregano or thyme," concludes Astoreca Canavese.