Foods that can make you look older faster

As you get older, the foods you eat can affect your skin and appearance. There are foods and drinks that are great for your skin, but there are also foods that can promote visible signs of aging like wrinkles, dull skin, and more.

Salmon and some other fatty fish are recommended to help supplement omega 3 which is beneficial for the skin - Illustration photo

Here are the top 5 dietary culprits that can negatively affect skin health and aging.

Sugar and refined carbohydrates

Consuming a lot of sugar and refined carbohydrates can lead to glycation, a chemical process that occurs when sugar binds to proteins and forms AGEs — advanced glycation end products.

AGEs affect protein function and can reduce the elasticity of tissues such as skin, tendons, and blood vessels.

As elasticity decreases, the skin loses its plump, youthful appearance over time and becomes less effective at maintaining its ability to stretch and bounce back. Over time, glycation can lead to sagging skin and wrinkles due to loss of elasticity and damage to collagen (the main structural component of the skin).

Samantha Cassetty, nutritionist and co-author of Sugar Shock, recommends avoiding or limiting sugary drinks such as:

Carbonated soft drinks

Sweet tea and lemonade with sugar

Coffees mixed with sweet syrup

“Sugar-sweetened drinks offer virtually no nutritional value, so limit them to protect your skin and overall health,” says Cassetty.

Fried and processed foods

Fried and processed foods like chips, sausages and cold cuts are a skin "enemy" because they can trigger the production of AGEs and cause inflammation.

"Processed foods are lower in vitamins, nutrients, and antioxidants, which we need to heal wounds, produce collagen, maintain our immune system, support skin barrier function, and keep our skin hydrated," dermatologist Kseniya Kobets told Health magazine.

Ale

Research has shown that regular alcohol consumption can lead to aging of the facial skin. Specifically, consuming eight or more drinks per week can lead to the formation of wrinkles on the upper face, eye bags, loss of facial volume and the formation of visible blood vessels on the cheeks.

Alcohol can also lead to cancer risk, so it's best to avoid or limit alcohol consumption to two drinks or less per day for men and one drink or less per day for women.

Salty foods

Eating too much salty food can also have a negative impact on your skin. Researchers have shown that high salt consumption can lead to high levels of oxidative stress.

Oxidative stress is an imbalance between free radicals and antioxidants, which can lead to cell damage and chronic (long-lasting) diseases such as diabetes, Alzheimer's disease, and heart disease.

To keep your skin healthy and youthful, limit foods high in salt, such as:

Bread

Cheese

Processed meat

Pizza

Hamburger

Salty potato chips are a food that experts recommend should be limited - Illustration photo

Trans fats

Although the U.S. Food and Drug Administration (FDA) recently banned trans fats in foods, small amounts of trans fats may still be present in some products.

If you see the words "partially hydrogenated oil" on the label of fried and baked foods, it's a sign that the food may contain trans fat.

In addition to the harmful effects of trans fatty acids on the heart, studies have shown that trans fats are also linked to accelerated skin aging. These harmful fats create AGEs, which can lead to collagen loss and reduced skin elasticity over time.

Foods containing trans fats may include:

Baked goods: Cookies, cakes, pies, donuts

Fried foods: French fries, fried chicken

Frozen Pizza

Processed meat

What should I eat for younger looking skin?

There are plenty of healthy foods and drinks you can replace with sugary drinks, fried foods, and other culprits that can speed up aging:

Unsweetened green tea: Instead of sugary drinks, unsweetened green tea is a good option as it contains polyphenols that can improve skin moisture, elasticity, and texture.

Healthy fats: Cassetty recommends adding healthy fats like extra virgin olive oil and omega-3 fatty acids from plants and fish. “These healthy fats can help reduce oxidative stress, protect collagen, and support smoother, healthier skin,” she says.

Nuts: Nuts contain anti-inflammatory compounds that can help protect skin cells from visible signs of aging. Berries: Not only rich in fiber, berries are also rich in collagen-supporting vitamin C and polyphenols, which help hydrate the skin and protect against skin inflammation.

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Source: https://tuoitre.vn/nhung-mon-an-co-the-khien-ban-trong-gia-nhanh-hon-2025090308192919.htm