Maintaining good health at sea is challenging. Both onboard and ashore, the fast-paced way of living and stress can accelerate the appearance of the signs of aging. A great way to deal with aging and take care of our body is to take care of our mental health, as mental is immediately linked to physical health. Another well-acclaimed way is diet. How does diet help us to take care of ourselves and feel younger?
Working onboard can expose a seafarer to long-hour sunlight, which is the number one reason for premature aging. The good news here is that the great progress of human knowledge can be used to slow down the appearance of aging signs, helping us select aliments rich in antioxidants to help ourselves age gracefully, both externally and internally. Some of these ailments are rich in vitamins or help enhance the creation of collagen, a leader protein in anti-aging.
How do collagen and vitamins help the skin?
- Collagen is a type of protein naturally produced in the human body but also found in dietary sources. In the human body, collagen is found in connective tissue, skin, tendons, bones, and cartilage and plays an important role in cellular processes and tissue repair. As people grow older, their collagen becomes fragmented and collagen production gradually declines. This leads to signs of aging such as sagging skin and wrinkles.
- Vitamin C is found at high levels in the outer and inner layer of the skin. Its role in collagen production help keep your skin healthy. This is why vitamin C is one of the key ingredients found in many anti-aging skin care products.
- Like vitamin C, Vitamin E is an antioxidant. Its main function in skin care is to protect against sun damage, which is a great contributor to premature skin aging.
- Vitamin D is significant for creating healthy cells. This includes the skin, where vitamin D plays an important role in skin tone.
- Vitamin K has also proven helpful against specific skin conditions, such as scars or dark spots or dark circles under the eyes.
10 aliments to help anti-aging
#1 Avocado
Containing vitamin C and K, potassium and folate, avocado can improve your health in an abundance of ways. Avocados are high in inflammation-fighting fatty acids that promote smooth skin. For example, Omega-3 fatty acids boost collagen production, which makes skin more elastic. The natural oils and antioxidants in avocados nourish and hydrate the human skin, fighting the radicals that cause wrinkles. In particular, vitamins E and C are useful for protecting your skill cells; one of the best anti-aging techniques. In addition, the high content of vitamin A in avocados can help us shed dead skin cells, leaving us with glowing skin.
#2 Red peppers
Vitamin C is vital for our body to produce collagen which helps our skin cells to stay together. While the orange is the queen of Vitamin C, red peppers contain 153 mg of vitamin C per serving, which is more than oranges. In addition to their high vitamin C content, they contain powerful antioxidants. A bell pepper’s anti-inflammatory prosperities may help protect skin from sun damage, pollution, and other toxins.
#3 Broccoli
Broccoli is a star of our diet, as it is full of vitamins C and K, antioxidants, fiber, folate, and more ingredients that help our body defend against disease. One such ingredient is sulfur which allows our body to produce more glutathione, a powerful antioxidant.
#4 Pomegranates
Being high in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system. They also contain a compound called Punicalagins, which may help to preserve collagen in the skin, slowing signs of aging.
#5 Sweet Potatoes
This comforting root vegetable is a great source of vitamins C and E—both of which may protect our skin from harmful free radicals. In addition, sweet potatoes can stimulate the production of collagen and help minimize wrinkles.
#6 Beans
This is not widely known, but beans are not only beneficial for our health but also for our skin. Beans contain loads of protein and fiber and prevent the spike in blood sugar that accelerates aging, while being rich in antioxidants.
#7 Tomatoes
Tomatoes are a powerful weapon against skin aging because they contain lycopene, the plant nutrient responsible for their red color and known for its antioxidant function. They also offer protection from solar UVA and UVB radiation.
#8 Nuts
Several nuts -mostly almonds- are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even contain anti-inflammatory omega-3 fatty acids that enhance protection against sun damage and help the skin preserve its natural oil barrier.
#9 Berries
All berries, and especially blueberries, contain polyphenols that help against stress and free radicals, while they contain a high level of vitamin C. This is the reason why we often see berries regularly in various smoothie recipes.
#10 Beetroots
Beets are rich in nitric acid helping in good circulation of blood and oxygen in the body, which is essential for younger and firmer skin. Like tomatoes, they also contain lycopene and are rich in antioxidants.
