Boosting skin health: plant-based foods that keep you young

Radiant, youthful skin isn't just about the products you apply topically; it’s deeply influenced by what you eat. The journey to healthy skin starts from within, with the foods you consume playing a crucial role in maintaining skin health and combating the signs of aging. Can a nutrient-rich diet reverse aging? It sure can.

A healthy diet provides the essential vitamins, minerals, and antioxidants your skin needs to stay vibrant and resilient.

What we eat matters - not just for the inside, but the outside

Diet has many different effects on the body, including the health of our skin. Research has revealed the role that several bioactive compounds, including vitamins, minerals, fatty acids, polyphenols, and carotenoids, have on our skin, particularly in how it ages.^[1]

Gut health for skin health

One of the potential effects of healthy eating is on the gut. This connection between the gut microbiome and our skin is referred to as the “gut-skin axis.”^[2]

The foods we eat have a strong influence on the makeup of the gut microbiome and its diversity. The composition of the gut accounts for differences in metabolism and how well the body is able to extract nutrients from the diet. Studies have demonstrated a greater diversity of beneficial bacteria with a diet rich in high-quality, plant-based foods.^[3]

The effects of healthy eating on the gut translate into benefits for the skin. For example, some research has shown that a diet rich in fiber is associated with the production of a type of postbiotic called short-chain fatty acids (SCFA). These SCFAs have been linked to skin benefits, including enhanced skin barrier function and a reduction in inflammatory skin conditions.^[4]

Six anti-aging foods for that youthful glow

Several foods have been identified as anti-aging superfoods for the skin. Here’s our list of the top 6 foods that make you look younger and can help keep you healthy as you age.

Citrus fruit

It is well known that citrus fruits like oranges, grapefruit, lemon, and lime are rich in vitamin C, a potent antioxidant and key ally in skin health. Vitamin C is essential for the production of collagen, a protein that provides structural support to the skin and helps protect the skin from photodamage. Studies have shown that a diet high in vitamin C is associated with better skin health and less visible signs of skin aging.

Avocado

Avocados also have been shown to have benefits for the skin due to their content of carotenoids, monounsaturated fatty acids, and phenols. These nutrients collectively help to enhance skin health and combat the signs of aging. A small study demonstrated that eating an avocado daily for eight weeks was associated with increased skin elasticity and firmness, suggesting that the healthy fats and antioxidants in avocados play a crucial role in maintaining skin structure and moisture.^[5]

Pomegranates

Pomegranates are a top food to include in an anti-aging diet for the skin, as they are a rich source of several polyphenols with antioxidant and anti-inflammatory properties. Research suggests these polyphenols may help keep the skin healthy and youthful.

Ellagitannins are a type of polyphenol found in pomegranates, which serve as the dietary precursor to the healthy aging molecule Urolithin A.^[6]Urolithin A works by upregulating a cellular recycling process called mitophagy, which removes damaged mitochondria and promotes the regeneration of new, healthy ones. This process enhances cellular energy production and helps protect against age-related decline. By supporting mitochondrial function, Urolithin A contributes to improved cellular energy so that cells can act as their more youthful counterparts.^[7]

However, a healthy gut microbiome is needed to convert ellagitannins into Urolithin A in the gut, and not everyone is able to do so. Given this, topical application of Urolithin A, like that found in Timeline’s Skincare Line, is the best way to ensure that you get the full benefit of this molecule.

Mitopure for youthful looking skin

Timeline offers a cutting-edge Skincare Line formulated with Mitopure, a highly pure, clinically validated Urolithin A. Clinical studies have shown that topical Mitopure:^[8]

• Increases skin firmness and elasticity
• Reduce the appearance of fine lines & wrinkles
• Protects against photodamage

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Kale

Kale is a vegetable that has been studied specifically for its benefits for the skin. It is rich in carotenoids, vitamin C, and glucoraphanin, a compound known to decrease inflammation. Research on people who ate a kale extract demonstrated improvement in collagen and elastin levels.^[9] Additionally, the high vitamin C content in kale supports collagen synthesis, helping to protect the skin against damage from free radicals and UV radiation.

Nuts

Nuts contain a host of nutrients, including protein, unsaturated fats, vitamins, minerals, and antioxidants. Some of the fats that are found in nuts are omega-3 fatty acids, which have been associated with benefits on skin aging.^[11] Studies have shown the benefits of eating specific nuts for the skin; for example, a study in postmenopausal women showed a decrease in facial wrinkles after eating about 2 ounces of almonds for 24 weeks.^[10]

Green tea

Green tea is rich in several polyphenols that can help promote healthy aging in the skin. Studies suggest that these polyphenols can help protect the skin from oxidative damage, reduce inflammation, and may have anti-wrinkle properties, making it a great addition to an anti-aging skin diet.^[12]

Final thoughts

In addition to using science-based skin care products like Timeline’s Skincare Line, a healthy diet is critical to slow skin aging. Several nutrients, like vitamin C, omega-3 fatty acids, and antioxidants, have been well studied for their role in supporting skin health. Plant-based foods are particularly key, as the micronutrients and antioxidants they contain have numerous benefits for the skin. In addition to consuming a variety of healthy foods, exercise, sleep, and dietary supplements all play a part in a longevity-promoting lifestyle.

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