3 Foods That Reduce Wrinkles | Evidence-Based

eating the right foods can help to keep wrinkles at Bay but not only that some foods can even help to reverse the wrinkles you already have in this video we're going to be talking about three research-backed foods that can help to reduce wrinkles and I guarantee you that at least one of these is going to surprise you so a quick hello if this is the first time we're meeting my name is Fiona I'm a registered nutritionist with a master's degree in nutritional medicine on this channel we talk about nutritional skin care which is the concept that the food that you eat can be an easy effective part of your skincare routine if you haven't already hit the Subscribe button to make sure you're the first to get all the latest science fact tips so I'm not going to keep you waiting we're going to dive straight into these three foods I'm going to tell you exactly how much of these to eat and then I'll cover what all this science means for you and your approach to eating in real life the first anti-wrinkle food on our list is mango one study in a woman aged 50 to 70 showed that eating half a cup or about 85 grams of mango 4 times a week reduce wrinkles in just four months this is probably because the mangoes are really rich in vitamin C which acts like a spark plug for your collagen production and mangoes are also really rich in carotenoids which help to protect your skin from UV damage but here's the interesting part half a cup of mango help to reduce wrinkles but when researchers upped the dose to one and a half cups of mango it actually slightly increased wrinkles now mango is a very sugary tropical fruit and at a certain dose the pro wrinkle effect of the sugar might outweigh the anti-wrinkle effect of the vitamin C and the carotenoids so what can you do you can either eat the lower dose so half a cup or about 85 grams of mango four times a week to see the benefit or you could also make your diet rich in other yellow and green and red and orange vegetables things like kale and carrot and broccoli and sweet potato this is because these vegetables are also rich in vitamin C and also rich in carotenoids but they're lower in sugar and in incidentally we also have a study in Japanese women that shows that the more yellow and the more green vegetables they eat the less crow's feet wrinkles they have I've done a whole video on why carotenoids are so good for your skin and I will link it up there for you right moving on to our second anti-wrinkle food which is almonds another study shows that when women aged 55 to 80 ate about 60 to 70 grams of almonds daily they also had reduced wrinkles after four months and we have a similar study shows that when women aged 47 to 84 8 almonds regularly like this they also had reduced hyperpigmentation almonds are rich in vitamin E which is another powerful antioxidant and they're also brimming with healthy fats which play a key role in the structure and function of your skin so you might be thinking that 60 to 70 grams of almonds sounds like quite a lot and it is it's about two heaped handfuls but I have a couple of points to say on this the first is that research shows that we actually only extract about 70 of the calories or the energy G for Mormons because they have such a hard food Matrix so technically 60 grams of almonds should give you about 350 calories but because we only extract 70 of those what you're actually getting is more like 240 calories and you know that is a good substantial snack now I'm not actually a fan of counting calories at all but I think this disparity goes some way to explaining why research shows that regularly including nuts in your diet can also help with weight management as well as your skin the second point to mention is that researchers were probably using a higher dose of almonds in this study to see an effect in a shorter amount of time and there's a strong argument to suggest that eating a lower dose of almonds say one handful a day could have a similar effect over the longer term and incidentally we have researched that backs that up too we have a study that shows that women who tend to eat more of the healthy fats found in almonds and other nuts and seeds tend to have plumper more youthful looking skin for longer if you want to understand how healthy fats fit into eating for great skin I've also done a video on that which I will link up here for you as well the third anti-wrinkle food on our list is dark chocolate I know so we have a study in Korean women aged 43 to 86 which shows that when they drank a high flavonol cocoa beverage for six months their wrinkles were significantly reduced and it might work in younger women too because we have another study that shows the same drink helped to increase skin thickness and hydration in women as young as 18. now this cocoa drink was rich in flavonols which is a special antioxidant compound found in chocolate and actually flavonols work in a similar way to carotenoids in that they help to protect your skin from UV damage and funnily enough this study showed that as well as reducing wrinkles this drink helped to protect the participant's skin from sun damage the issue is you probably can't buy High flavonol cocoa in your local grocery store or Supermarket but what you can buy is dark chocolate so this study used about 320 milligrams of flavonols which is the amount you'll find in about 25 grams of 70 dark chocolate if you can go for 80 or 90 dark chocolate even better and actually I have to tell you that I probably eat some 90 dark chocolate every day how big are these effects so I've told you that these three foods reduce wrinkles but how noticeable is it let's compare them to the effects of a topical retinol which is a very standard anti-aging approach if you use a topical retinol you can expect to see about a 25 reduction in wrinkle severity after six months in the mango study they saw a 20 reduction in wrinkle severity in the Almond study they saw a nine percent reduction in wrinkle severity and with the cocoa or the chocolate study they saw a six percent reduction in wrinkle severity now a couple of caveats because I know a statistician might look at this table and weep this is only a very very rough comparison there are lots of ways to measure wrinkle severity and not all studies use the same way so in comparing them like this we're really only doing it to give you a vague idea also I have to say that the mango result here looks crazy it looks almost comparable to a topical retinol but bear in mind that it was a small study and it would have to be replicated in a much bigger population to get a more precise result but the whole point of this table really is to show you that it's actually not just about eating mango or just eating almonds or just eating dark chocolate those are just some examples the point is that eating whole fresh colorful foods have the potential to make your skin look measurably younger for longer and also that dark chocolate is you know a gift from the universe to us all as outlined in a recent peer review study when it comes to anti-aging and keeping wrinkles at Bay eating well could be the best defense for our skin I hope you found that interesting if you did please like Please Subscribe and I will see you next time for another video on nutritional skincare

Channel: Fiona Lawson Nutrition

Views: 178,985

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Id: h1IMAlxOx9Y

Length: 7min 0sec (420 seconds)

Published: Sun Jul 02 2023