The skin, the largest organ of the human body, is constantly affected by intrinsic and extrinsic modifications throughout the organism's life. Over the years, aging is a natural yet complex process, where an imbalance of epidermal homeostasis, tissue inflammation, immunological dysfunction, and photoaging is observed. It is related to cellular and molecular modifications and can be accelerated by extrinsic factors such as solar radiation, causing visible damage to the skin.
Histologically, aging is characterized by a decrease in the density of melanocytes and Langerhans cells, by the loss of the proliferative capacity of keratinocytes and fibroblasts, as well as the loss of the extracellular matrix and a decrease in collagen fiber synthesis, among various other changes.
The skin performs important functions in our body, acting in the control of body temperature and serving as a barrier for both mechanical protection and against the entry of microorganisms and harmful substances.
For the maintenance of quality of life, the importance of a healthy and balanced diet is already clear, preventing cardiovascular diseases, cancers, and cellular dysfunctions. Recently, there has also been an increasing discussion about the importance of certain nutrients such as vitamins C, E, D, carotenoids, and polyunsaturated fatty acids for skin protection against damage caused by sun exposure, in addition to preventing the onset of pathologies. Studies show that vitamins and fatty acids have significant antioxidant activity (Vitamin E and polyunsaturated fatty acids), in addition to contributing to collagen and elastin synthesis (Vitamin C), playing a role in cell growth and tissue repair, and protecting the skin from damage caused by UV rays (Vitamin A).
These nutrients have proven effective not only in topical use but intriguingly, they have shown important associations when ingested through food, acting systemically.
In 2001, Purba and colleagues were pioneers in a cross-sectional study that associated the intake of certain foods with the development of wrinkles in elderly individuals of various ethnicities. Despite ethnic differences, location, and lifestyle among individuals potentially influencing skin characteristics, a specific set of foods can be correlated with skin protection against aging: eggs, yogurt, legumes, vegetables (spinach, eggplant, celery, onion), nuts, olives, dried fruits, plums, apples, pears, tea, and water. The villains were: red meat (processed), soft drinks, and cakes. However, the authors clearly state the need for future intervention studies to verify whether actinic damage can be prevented by the intake of such foods.
In 2007, a new study was conducted, isolating variables (age, sex, sun exposure, education level, family income, use of supplements, physical activities, menopause, and body mass index) that could affect skin appearance. They suggested that higher consumption of vitamin C and linoleic acid (found in legumes, greens, and nuts) is associated with a lower prevalence of a wrinkled appearance, senile dryness, and skin atrophy. On the other hand, fats and carbohydrates are associated with a higher likelihood of skin aging.
Although it is an inevitable process, aging can occur in a healthy way, not only controlling the onset of possible age-related diseases but also associating preventive strategies, where health is at the top of the priority list. It is worth remembering that we should not abandon other healthy habits such as using sunscreen; on the contrary, it is currently the most effective way of direct protection against exposure to UVA and UVB ultraviolet rays. But why not give a little help and maintain a healthy lifestyle with a balanced diet rich in vegetables, fruits, fish, and olive oil?
References
Zussman J, Ahdout J, Kim J. Vitamins and photoaging: do scientific data support their use? J Am Acad Dermatol. 2010 Sep;63(3):507-25. Epub 2010 Mar 1. Review. PubMed PMID: 20189681.
Purba MB, Kouris-Blazos A, Wattanapenpaiboon N, Lukito W, Rothenberg EM, Steen
BC, Wahlqvist ML. Skin wrinkling: can food make a difference? J Am Coll Nutr.
2001 Feb;20(1):71-80. PubMed PMID: 11293471.
Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007 Oct;86(4):1225-31.
