The anti-aging diet for the beauty of the skin

The anti-aging diet for the beauty of the skin

Not only foods of plant origin and fish, but also meat and proper hydration can help us fight skin aging

Not only seasonal vegetables rich in antioxidants, nuts and oil seeds, good extra virgin olive oil, cereals, legumes and fish: even meat and its derivatives can help us preserve our beauty and contrast the natural and inevitable passing of years, providing support, tone and firmness which, with the passage of time, progressively diminish.

"Meat and meat products – explains Dr. Elisabetta Bernardi, nutritionist – Food Science specialist and member of the scientific board of Sustainable Meats – in fact provide a series of essential nutrients, including proteins, iron, zinc, selenium, vitamins A, C, D, E and B12 and long-chain omega-3 fatty acids. Furthermore, these foods have several interesting bioactive compounds, such as carnitine, conjugated linoleic acid, glutathione, taurine and creatine, carnosine and coenzyme Q10, which have antioxidant and anti-aging properties, playing a fundamental role in slowing down the skin aging process ".

Index

  • What to bring to the table? Foods that rejuvenate the skin
    • Meat
    • Fatty fish
    • Nuts, oil seeds and extra virgin olive oil
  • The anti-aging diet for the beauty of the skin
  • The menus of the week
    • MONDAY
    • TUESDAY
    • WEDNESDAY
    • THURSDAY
    • FRIDAY
    • SATURDAY
    • SUNDAY

What to bring to the table? Foods that rejuvenate the skin

Meat

Each square centimeter of skin has 6 million cells, 5,000 sensory points, 100 sweat glands and 15 sebaceous glands and is considered one of the organs with the greatest nutritional needs because it renews itself continuously, completely every 3-5 weeks. For its renewal it needs the building blocks of reconstruction: proteins. “And only meat and foods of animal origin – adds Elisabetta Bernardi – provide all and in quantity the essential amino acids to build skin proteins. Meat, as well as fish products, contains zinc, a vital mineral for regulating the overall health of the skin, the production of new cells and reducing inflammation. Its deficiency can lead to injuries and delayed wound healing ”.

A nice chicken or beef broth can also help to deeply nourish our skin, but as long as we add the skin and cartilage among the ingredients: the merit is the percentage of hyaluronic acid contained, a molecule that retains water inside the skin keeping it young and hydrated.

Fatty fish

“Oily fish and sea products, such as seaweed – continues the nutritionist – contain long-chain omega-3 fatty acids, necessary to help keep the skin thick, supple and hydrated. These substances can help reduce inflammation, which causes redness and acne, and also make the skin less sensitive to the sun's harmful UV rays ".

Nuts, oil seeds and extra virgin olive oil

Oil fruit, olive oil and oil seeds are the best source of vitamin E, one of the most important antioxidants for the skin, as it is essential to protect it from damage caused by free radicals and inflammation. “Especially when combined with vitamin C, the main source of which are fruit and vegetables”, points out Dr. Bernardi. “Vitamin C is essential in an anti-aging diet because the skin needs it to create collagen, the main structural protein that keeps skin strong and healthy. Today it's hard to get enough of it, but when it does, common symptoms include dry, rough, flaky skin that tends to bruise easily. In addition, vitamin C is also an antioxidant that helps protect against oxidative damage caused by the sun and the environment that can lead to signs of aging ".

The anti-aging diet for the beauty of the skin

The weekly menu you find below was designed by Dr. Elisabetta Bernardi and includes 5 meals a day: breakfast, morning snack, lunch, snack and dinner. Each meal is characterized by the presence of anti-aging foods, such as whole grains and nuts in breakfast; 3 portions of fruit and 2 of vegetables between the two main meals and snacks; adequate portions of protein foods, both of animal and vegetable origin such as meat, fish, dairy products and legumes; pasta and cereals.

In the morning, before going to sleep and between meals, it is important to take about 10 glasses of water a day. Several scientific studies suggest, in fact, that the amount of water provided by proper hydration is a valuable aid in improving the appearance of the skin. "In particular – says Dr. Bernardi – a recent study conducted at the universities of Lisbon and Madrid shows that drinking water improves the state of superficial and deep skin hydration. These results seem to confirm that a greater daily intake of water in one's diet has a positive impact on the normal physiology of the skin, expressed by its hydration and biomechanical behavior (elasticity, plasticity, the ability to return to its original state if extended ), especially in individuals with lower daily water consumption ".

"An important help – concludes the nutritionist – especially when suffering from dry skin: it has been shown that increasing the intake of water in the diet affects the skin in the same way as a topical moisturizer".

The menus of the week

MONDAY

ON AWAKENING: 2 glasses of water

BREAKFAST: 1 coffee with milk and 4 wholemeal biscuits; or 1 cup with whole grains and nuts (2); or almonds with milk or yogurt 0.1-2% (125 ml); 2 glasses of water

MORNING SNACK: 1 fruit; 2 glasses of water

LUNCH: Half sleeves with ricotta, rocket and cherry tomatoes; mixed salad; seasonal fruit (150 g); 2 glasses of water

AFTERNOON SNACK: 1 herbal tea (200 ml) or green tea; 1 fruit

DINNER: Bresaola or speck with rocket, cannellini beans, walnuts and parmesan; wholemeal bread (40 grams); seasonal fruit (150 g); 2 glasses of water

BEFORE GOING TO SLEEP: 1 herbal tea

TUESDAY

ON AWAKENING: 2 glasses of water

BREAKFAST: 1 coffee with milk; 1 slice of wholemeal bread (40 g) with a thin layer of jam or with a teaspoon of oil, a pinch of salt and tomato or with spreadable cheese (like ricotta); 2 glasses of water

MORNING SNACK: 1 banana; 2 glasses of water

LUNCH: Orecchiette with salmon, cherry tomatoes and fennel; mixed vegetable grill; natural wild berries (150 g); 2 glasses of water

AFTERNOON SNACK: 1 herbal tea (200 ml) or green tea; 1 fruit

DINNER: Mackerel with potatoes au gratin and pesto; mixed salad; wholemeal bread (40 g); seasonal fruit (150 g); 2 glasses of water.

BEFORE GOING TO SLEEP: 1 herbal tea

WEDNESDAY

ON AWAKENING: 2 glasses of water

BREAKFAST: 1 coffee with milk; 1 cereal yogurt with 2 teaspoons of sunflower seeds and 2 wholemeal biscuits; 2 glasses of water

MORNING SNACK: 1 yogurt with 2 teaspoons of sunflower seeds; 2 glasses of water

LUNCH: Tagliatelle with meat sauce; carrot julienne seasoned with a squeeze of lemon and 1 tablespoon of oil; seasonal fruit (150 g); 2 glasses of water

AFTERNOON SNACK: 1 herbal tea (200 ml) or green tea; 1 fruit

DINNER: Tomato flan with cheese; chickpeas and chicory; wholemeal bread (40 g); seasonal fruit (150 g); 2 glasses of water

BEFORE GOING TO SLEEP: 1 herbal tea

THURSDAY

ON AWAKENING: 2 glasses of water

BREAKFAST: 1 coffee with milk; 1 slice of wholemeal bread (40 g) with a thin layer of jam or with a teaspoon of oil, a pinch of salt and tomato or with spreadable cheese (like ricotta); 2 glasses of water

MORNING SNACK: 1 banana; 2 glasses of water

LUNCH: Trofie with Trapani-style pesto; fennel gratin; natural wild berries (150 g); 2 glasses of water

AFTERNOON SNACK: 1 herbal tea (200 ml) or green tea; 1 fruit

DINNER: Veal with almonds; pumpkin with rosemary; wholemeal bread (40 g); seasonal fruit (150 g); 2 glasses of water

BEFORE GOING TO SLEEP: 1 herbal tea

FRIDAY

ON AWAKENING: 2 glasses of water

BREAKFAST: 1 latte with 4 wholemeal biscuits; or 1 cup with cereals (type special k preferably wholemeal) and nuts (2) with milk or yogurt 0.1-2% (125 ml); 2 glasses of water

MORNING SNACK: 1 fruit; 2 glasses of water

LUNCH: Linguine with Sicilian scented fish ragù (for example with grated lemon peel and a sprinkling of wild fennel); radicchio and rocket salad; seasonal fruit (150 g); 2 glasses of water

AFTERNOON SNACK: 1 herbal tea (200 ml) or green tea; 1 fruit

DINNER: Shrimp and bean and endive salad; 4-color pinzimonio (carrots, fennel, celery, peppers); wholemeal bread (40 g); seasonal fruit (150 g); 2 glasses of water

BEFORE GOING TO SLEEP: 1 herbal tea

SATURDAY

ON AWAKENING: 2 glasses of water

BREAKFAST: 1 coffee with milk; 1 smoothie (200g ps milk + 100g banana + 4 almonds); 2 wholemeal biscuits; 2 glasses of water

MORNING SNACK: 1 yogurt with 2 teaspoons of sunflower seeds; 2 glasses of water

LUNCH: Black Rice with prawns and avocado; carrots and fennel julienne; natural wild berries (150 g); 2 glasses of water

AFTERNOON SNACK: 1 herbal tea (200 ml) or green tea; 1 fruit

DINNER: Omelette with asparagus; mixed salad; seasonal fruit (150 g); 2 glasses of water

BEFORE GOING TO SLEEP: 1 herbal tea

SUNDAY

ON AWAKENING: 2 glasses of water

BREAKFAST: 1 coffee with milk; 1 slice of wholemeal bread (40 g) with a thin layer of jam or with a teaspoon of oil, a pinch of salt and tomato or with spreadable cheese (like ricotta); 2 glasses of water

MORNING SNACK: 1 fruit; 2 glasses of water

LUNCH: Pasta alla Norma; Sicilian broccoli with pine nuts and orange peel; seasonal fruit (150 g); 2 glasses of water

AFTERNOON SNACK: 1 herbal tea (200 ml) or green tea; 1 fruit

DINNER: Chicken fillet or steak; peppers au gratin with rosemary; wholemeal bread (30 g); seasonal fruit (150 g); 2 glasses of water

BEFORE GOING TO SLEEP: 1 herbal tea

Read also

  • The oxygen diet: the new food plan that makes you lose weight in health
  • The spring detox diet
  • The November diet: the beauty menus that make you glow and lose weight
  • The June diet for a flat stomach. How to lose weight in health
  • The vegan diet. Bring health to the table

Tag: Aging Diets Foods

Category: Welfare
Previous Post
Sanremo 2021, Willie Peyote against Renga: Ambra Angiolini defends him
Next Post
GF Vip, Rosalinda Cannavò met Giuliano: what happened

Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.
You need to agree with the terms to proceed

Menu