Halting the aging process is doable and, even better, it does not have to involve antiaging creams, cosmetic injections or surgery. You can banish fine lines, wrinkles and saggy skin naturally while avoiding expensive, toxic and risky treatments to have smooth and firm skin with a youthful glow. The key is to promote collagen and elastin production because they are the building blocks for skin structure, which you can maintain simply by eating certain fruits.
1. Skin Structure
Collagen contains elastin that works in conjunction to form a network of connective tissue that holds your skin -- and most of your body -- together. As a protein, collagen gives your skin its structure and strength, while the elastin offers the elasticity and resilient properties that are associated with youth and radiance. Collagen is made in the dermis layer of the skin and requires vitamin C to form. Since your body cannot make vitamin C, the only way to get this essential, collagen-forming ingredient is through your diet.
2. Collagen Deterioration
In addition to nutritional deficiencies, collagen breakdown can be associated with the natural skin aging process and exposure to ultraviolet light. Both result in the release of chemicals called free radicals, which are the byproducts of cellular metabolism. Antioxidants, like vitamin C, combat the damage caused by free radicals to promote younger-looking skin.
3. Sources of Vitamin C
Vitamin C deficiencies can disrupt the production of collagen and weaken the existing connective tissue. So, get the U.S. Department of Agriculture's recommended dietary allowance of 75 milligrams per day for adult women. Often synonymous with vitamin C, oranges provide an excellent source as do strawberries, cantaloupe, kiwifruit and grapefruit. Adding these fruits to your diet can ensure that you get plenty of vitamin C.
4. Antioxidants and sources
If vitamin C supports the synthesis of collagen, then antioxidants are the shield of armor that protect collagen from cellular damage caused by the sun and free radicals. Vitamins A, C, E and beta-carotene are examples of antioxidants. Red grapes contain an antioxidant called lycopene that increases collagen production. Blueberries offer a host of vitamins and minerals as well as a key compound, anthocyanins. Derived from deep blueberry pigment, anthocyanins work with vitamin C to strengthen and protect collagen. Boosting the production of collagen and elastin in skin is possible by incorporating a variety of fruit, rich in vitamin C and other age-fighting antioxidants into your daily diet.
- Vitamin C Foundation: Roger J. Williams and Linus Pauling on Vitamin C and Collagen
- Health Central: How to Increase Collagen by Eating the Right Foods
- Protein Data Bank: Collagen
- MayoClinic.com: Wrinkles
- WebMD: Foods for Your Anti-Aging Diet
- NIH Dietary Supplement Fact Sheet: Vitamin C
- Penn State Cooperative Extension: Blueberries -- Tiny Fruit, Big Benefits
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