Dear readers,

At 40, the efficiency of many physiological processes begins to decline. This also applies to the skin. In addition to age, other physiological components (such as skin type, genetics), external factors (light, environment, etc.), and lifestyle all play a role in how quickly the skin begins to age. Skin aging is primarily noticeable through the appearance of age spots and wrinkles. Therefore, it's important to take care of your skin (even at a young age).

1. Age spots

Age spots are the result of oxidized fatty substances that have accumulated in one spot. This oxidation, caused primarily by sun and environmental influences, is usually prevented by our bodies through antioxidant nutrients such as carotenoids, vitamins A, C, and E, as well as zinc, selenium, and coenzyme Q10. However, after a certain age, the production of coenzyme Q10, for example, declines. Therefore, as with other nutrients, coenzyme Q10 should be taken in supplemental amounts.

Vitamin A is fat-soluble and is found in liver and fish products. It is also abundant in eggs and dairy products. The precursor to vitamin A, beta-carotene, which can be synthesized into vitamin A in the body, is found especially in green, yellow, and red vegetables and fruits such as carrots, spinach, broccoli, peppers, cherries, and grapefruit. The antioxidant cocktail includes vitamins C and E, carotenoids (lutein, lycopene, etc.), zinc, and selenium, as well as secondary plant substances such as chlorophyll, polyphenols, sulfides, and phytoestrogens. These nutrients are naturally present in many plant-based foods, as plants use these substances to protect themselves from oxidative damage caused by radicals or UV light. Chlorophyll is found in everything "green" we eat. Polyphenols are found in red vegetables and fruits, but also in green tea, cocoa, and coffee. Sulfides are the aromatic substances in onions and leeks, and are naturally present in abundance there.

2. Wrinkle formation

Wrinkle formation is due to a loss of skin elasticity and tone . These two properties can be maintained for a long time by providing the skin with the right nutrients. As already described in the last article, collagen fibers are the main component of the skin, and their proper formation is primarily determined by the sufficient presence of appropriate amino acids, iron, zinc, vitamin B complexes, and vitamin C.

To form collagen, the body primarily needs the amino acids glycine and proline. Glycine is a simple building block and is present in almost all protein-containing foods. Proline is mostly found in meat, fish, and egg products, but is also present (relatively) in large quantities in soy, peas, rice, and chlorella. Meat, fish, and egg products also contain the necessary vitamin B complexes (B1, B2, B6, B12, and folic acid). In plant-based sources, yeast, green vegetables, legumes, nuts, and grain products meet this vitamin B complex requirement (except for vitamin B12). Vitamin B12, or usable forms of it, are found in algae such as spirulina, chlorella, and nori.

In addition to protecting against dry skin, appropriate skin oils also help prevent premature wrinkles. Regular intake of healthy plant oils from nuts, olives, rapeseed, and soy, as well as γ-linolenic acid (GLA) from evening primrose oil, borage oil, as well as sesame, almond, sunflower, and grape seed oil, ensures a physiologically intact skin barrier and prevents premature damage to the skin's appearance.