The Key to Youthful Skin Is on the Plate: Carrots, Tomatoes and Other Foods Researchers Point To

Skin is an important organ of the human body. It not only protects the internal organs, it also plays an important role in maintaining overall health and wellbeing. Skin care is therefore not only about beauty or staying youthful, it is also essential for good health. Researchers say a large part of that care depends on everyday food.

According to Professor Jean Krutmann, a dermatology professor at the Leibniz Research Institute for Environmental Medicine, various environmental factors play an important role in accelerating skin ageing. He said that even a few decades ago scientists thought ultraviolet (UV) rays were the main environmental cause of skin ageing, but recent research shows the matter is not that simple.

According to the research, alongside the sun's ultraviolet rays, visible light and infrared radiation can also play a role in skin ageing. Even rising environmental temperatures can have a negative effect on the skin.

As people age, the amount of collagen in the skin naturally decreases. Collagen is a type of protein that helps keep the skin's structure firm, maintain elasticity and keep skin taut. When its amount falls, wrinkles and sagging can appear on the skin.

According to researchers, choosing the right food not only ensures internal health, it also helps keep skin healthy. In particular, healthy fats, antioxidant-rich fruits, vegetables and fermented foods can play a positive role in skin care.

Various studies have found that a diet rich in plant-based foods helps maintain skin health. Antioxidants in colourful fruits and vegetables can protect the body from oxidative stress. Antioxidants work against free radicals that can damage cells, so these elements can help reduce the damage pollution and sunlight cause to skin cells.

Carrots, tomatoes and sweet peppers of different colours contain large amounts of carotenoids. Lutein, lycopene and beta-carotene are notable examples. Professor Volker Bohm, a food chemistry professor at Friedrich Schiller University Jena, said carotenoids can accumulate in the body's fatty tissue and provide some protection from inside the skin against the harmful effects of the sun's ultraviolet rays.

According to Professor Bohm, eating carotenoid-rich foods regularly can build a certain level of internal UV protection in the skin throughout the year. Research has compared this level of protection to roughly two to three SPF. However, researchers have made clear that this protection from food is not a substitute for sunscreen; using sunscreen with suitable SPF when going outside remains essential.

To increase the effectiveness of carotenoids, it has been advised to add a small amount of healthy fat to the food. For example, eating olive oil with tomatoes or carrots helps the body easily absorb these fat-soluble antioxidants. In addition, beta-carotene is converted into vitamin A in the body, which plays an important role in maintaining normal growth, development and immune activity of skin cells.

Research has also found that carotenoids can support the process of producing hyaluronic acid in skin cells. Hyaluronic acid helps retain moisture in the skin, keeping it soft, firm and elastic. In one small study, women who took carotenoid supplements daily for 10 consecutive months saw improvement in the condition of collagen and elastin in their skin.

Regularly eating colourful fruits and vegetables can also create a healthy, natural glow in the skin, the research noted. The carotenoids in these foods accumulate under the skin and can bring a subtle change to skin tone, making the skin look somewhat brighter and fresher.

However, researchers said it is not right to expect visible change after eating these foods for just a day or two. According to Professor Jean Krutmann, it can generally take eight to ten weeks to see a measurable change in protection from environmental damage as a result of taking antioxidants. Alongside a balanced diet, adequate water intake, regular sleep and proper skin care were also mentioned for skin health.