According to a top dermatologist, small changes to our diet can be just as beneficial as Botox.
dr Thivi Maruthappu believes that consuming various “superfoods” reduces wrinkles, boosts hydration and gives you a youthful glow.
Better yet, most of their favorites are reasonably priced and available for pickup at your local supermarket.
she said The times: “Skin care is an inside job.”
“People don’t realize that so many products don’t really get down there.”
dr Maruthappu, whose motto is “berries before botox,” said our diet has a profound impact on every layer of our skin.
So when we’re not properly nourished, it shows.
Here, the 42-year-old dermatologist and nutritionist shares her best skin-boosting snacks — and hacks — for a smooth, glowing complexion that rival anti-wrinkle injections.
Face the fat
When we’re not getting the right nutrients, the epidermis, or top layer of our skin, looks dry, flaky, blotchy, or irritated, while the dermis, or middle layer, ages faster as it loses elasticity and moisture, says Dr. Maruthappu, called.
The expert, who studied medicine at Oxford University, explained that collagen and hyaluronic acid play a vital role – but the body needs carbohydrates, proteins, vitamins C, D, E, zinc, iron, selenium and copper to produce them.
Most importantly, it requires fats.
She said it’s important to include monounsaturated and polyunsaturated fats in your meals if you want to keep aging at bay because the subcutaneous tissue under the skin contains fat that’s a “natural bulking agent.”
Avocado, nuts and extra virgin olive oil are excellent sources of monounsaturated fats, while the omega-3 fatty acids found in seeds and oily fish like salmon fall into the polyunsaturated category.
If you’re a vegetarian, try an omega-3 supplement made from seaweed instead.
This will significantly improve the skin, said Dr. Maruthappu.
Get your fill of collagen
Another great addition to your diet is collagen – a protein responsible for healthy joints and skin elasticity.
Many spend hundreds of pounds each year on creams containing the ‘magic’ ingredient, but you don’t need to spend a lot.
dr Maruthappu reckons you can get a pretty good dose with cheaper oral supplements that contain type 1 collagen and dipeptides.
Take them along with a vitamin C and iron-rich diet for three months, and you’re apparently on the winning side.
Both are essential for collagen production, said Dr. Maruthappu, and are easily found in citrus fruits, tomatoes, red meat and beans.
But vitamin A, found in liver, mackerel, salmon, butter, cheddar, eggs, carrots, red peppers, sweet potatoes and apricots, is also important because it boosts cell turnover, she added.
Recognize the problem
If you suffer from acne, Dr. Maruthappu, eating more nuts, seeds, poultry, shellfish, and anti-inflammatory spices like turmeric instead of rushing to the nearest clinic.
It’s also worth switching back to whole milk if you’ve switched to skim or semi-skimmed milk, as those are more of a trigger, she said.
You can try non-dairy alternatives like almond or oat milk — but avoid the organic varieties, as these aren’t fortified and you’ll lack calcium, B12 and iodine, she added.
For healthy skin as you age, Dr. Maruthappu, who works at the NHS, has a practice at the Cleveland Clinic and conducts research on nutrition and skin at King’s College London, green tea, walnuts, salmon and blackberries.
And for an extra shine, add some leafy green vegetables, lean proteins, oils and whole grains.
The author of “SkinFood: Your 4-Step Solution to Healthy, Happy Skin” also notes that drinking more than eight alcohol drinks a week accelerates facial aging.
Red wine and beer are most likely to cause problems like lines, puffiness under the eyes, and visible blood vessels due to high histamine levels. Instead, opt for clear spirits like vodka, gin, and tequila.
The complete list of Dr. Maruthappu for great skin includes:
- Extra virgin olive oil
- Algae Omega 3 Supplement
- Dark chocolate
- Green tea
- Bok choy
- collagen supplements
- Red pepper
- sweet potatoes
- whole milk
- Full fat yogurt
- sunflower seeds
- brown rice