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ROLE OF DIET IN DELAYING SKIN AGING


Aging is an inevitable process that all people experience. The progress of aging depends heavily on diet. Therefore, diet that rich in adequate nutrients and antioxidants play significant roles in delaying skin aging process. They can protect the skin from UV-induced skin aging, fight against oxidative stress, neutralize free radicals and scavenge reactive oxygen species.


Figure 1.0: Comparison of the Changes between Healthy skin and Aging skin.

Table 1.0: Comparison of Young Skin and Aging Skin


Young Skin
Aging Skin
Young skin is characterized by a high content of hyaluronic acid and great ability to retain moisture. A healthy blood supply and lymphatic drainage ensure that the skin is adequately oxygenated, nutrients are circulated and toxins are quickly removed from the skin. The thick dermis of young skin is richly woven with collagen and elastin fibers. Besides, skin remains smooth and firm when we are young mainly due to adequate subdermal nourishment from muscle, fat, and bone.
The collagen fibers weaken and become more damaged as we aged, making them less able to support the skin. Increase in dermal elastin content and decrease in skin collagen can give skin a distinctive rough, thickened appearance and contributes greatly to saggy and wrinkles. As we get older, the fat sinks and the skeleton contracts, causing the skin to sag and develop wrinkles and folds. It is also more common to develop patchy discoloration called age spots.


Vitamin C (Ascorbic Acid)

Vitamin C is a water-soluble, powerful antioxidant that protects skin from oxidative stress and repairs UV-induced skin aging. Besides, it also promotes the productions of collagen and elastin. This results in decrease in wrinkles, and increase in skin’s elasticity. According to a study conducted by Abdullah et al. (2019), both enzymes lysyl hydroxylase and proyly hydroxylase are crucial in Types I and III Collagen production. They rely on Vitamin C as an essential co-factor. Examples of foods that rich in Vitamin C are kiwi, strawberry, lemon, orange, guava, papaya, green peppers, red peppers, etc.

Vitamin E (Tocopherol)

Vitamin E is a fat-soluble potent antioxidant. It delays skin aging by fighting against oxidative stress and moisturizing the skin. A study from Keen et al. (2016) showed that the skincare products with the range between 2% to 20% of topical Vitamin E are able to minimize lipid peroxidation, thus delaying skin aging. It works by reducing wrinkles and enhancing the stratum corneum’s capacity to retain moisture and promote skin antioxidant protection. Examples of foods that rich in Vitamin E are broccoli, corn oil, sunflower seeds, mango, nuts (almond, hazelnuts and peanuts), etc.

Alpha Lipoic Acid (ALA)

ALA is a very potent antioxidant. ALA and its reduced form Dihydrolipoic Acid play significant roles in producing intracellular antioxidants and removing free radicals (Isaac et al., 2015). Examples of foods and supplements are broccoli, internal organs, potato, red meat, spinach, tomato, ALA supplements, etc.

Astaxanthin

It is a reddish-orange pigment that present in a wide variety of aquatic creatures. Examples included marine fishes, shrimps, crustaceans, etc. It is a potent antioxidant that plays a significant role in delaying skin aging by fighting against oxidative stress. In a study by Tominaga et al. (2017), long-term intake of astaxanthin may prevent age-related skin degeneration and preserve skin disorders resulting from environmental exposure. Examples of foods and supplements are algae, crayfish, krill, shrimp, salmon, trout, yeast, astaxanthin supplements, etc.

Coenzyme Q10 (CoQ10)

It is a well-known free radical scavenger. It helps to neutralizes reactive oxygen species, thus protecting cells from oxidative stress. According to a study conducted by Zhao et al. (2019), CoQ10 are able to shield astrocytes (cells) from UVB-induced oxidative stress by regulating PKA-ERK 1/2 signalling pathway. Examples of foods and supplements are fatty and oily fishes (salmon and tuna), internal organs, soybean, spinach, whole grains, CoQ10 supplements, etc.

Protein

Protein is needed to preserve the firmness, shape and integrity of the skin. Besides, it plays a crucial role in boosting cell regeneration. Diet high in protein promotes collagen production that results in smooth, radiant, moisturized and healthy skin. Examples of foods that rich in protein are lean meats (beef, lamb and pork), poultry (chicken, duck, goose and turkey), egg, fatty fishes, prawn, crab, lobster, mussels, oysters, scallops, tofu, etc.

Collagen Supplement

It helps to improve skin texture, retain moisture, and slow down the aging process. It has a variety of formulations and a broad range of origins like porcine, bovine and marine fishes, etc. In a study conducted by Czajka et al. (2018), oral administration of fish-derived collagen hydrolysate low-molecular-weight collagen peptide (LMWCP) promotes the regeneration of collagen fibers and elastic tissues in the skin. At a dose of 1000 mg once daily, it can significantly improve skin moisture, suppleness and wrinkles.

Water

Water helps our body stays hydrated and revitalized, and assists in maintaining the suppleness of skin. Individuals who drink plenty of water are less likely to get marks, creases compared to those who don’t. This helps to slow skin aging. In a study that conducted by Palma et al. (2015), consuming more than 2 L water daily encourages both superficial and deep hydration of the skin. As a result, skin looks moisturized, younger and healthier.

Conclusion

In conclusion, diet and nutrition that are adequate, balanced, moderate and diversified plays a crucial role in delaying skin aging. Besides, individuals should also consume at least five servings of fruits and vegetables daily, and avoid overconsumption to maintain healthy, radiant skin.

References

  1. Abdullah. M & Attia, F.N. 2019. Vitamin C (Ascorbic Acid). In: StatPearls
  2. Keen, M.A. & Hassan, I. 2016. Vitamin E in dermatology; Indian Dermatology Online Journal, 7(4):311-315.
  3. Tominaga, K., Hongo, N., Fujishita, M., Takahashi, Y & Adachi, Y. 2017. Protective effects of astaxanthin on skin deterioration; Journal of Clinical Biochemistry and Nutrition; 61(1):33-39
  4. Zhao, Q., Ma, Y.M., Jing, L., Zheng, T.X., Jiang, H.F., Li, P.A. & Zhang, J.Z. 2019. Coenzyme Q10 Protects Astrocytes from Ultraviolet B-Induced Damage Through Inhibition of ERK 1/2 Pathway Overexpression; Neurochemical Research; 44(7):1755-1763.
  5. Isaac, V.L., Chiari-Andréo, B.G., Marto, J.M., Moraes, J.D., Leone, B.A., Corrêa, M.A. & Ribeiro, H.M. 2015. Rheology as a Tool to Predict the Release of Alpha-Lipoic Acid from Emulsions Used for the Prevention of Skin Aging; Biomed Research International.
  6. Czajka, A., Kania, E.M., Genovese, L., Corbo, A., Merone, G., Luci, C. & Sibilla, S. 2018. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing; Nutrition Research. 57:97-108.
  7. Palma, L., Marques, L.T., Bujan, J. & Rodrigues, L.M. 2015. Dietary water affects human skin hydration and biomechanics. Clinics in Cosmetic Investigation Dermatology. 8, 413