Avocados, tomatoes, soybeans, and fatty fish are rich in vitamins, omega-3s, selenium, and lutein, which help protect and nourish the skin.
Hormonal changes in estrogen and progesterone in women aged 35-40 cause the skin to age faster, lose firmness, become dry and rough, and develop wrinkles.
Dr. Tran Thi Tra Phuong, from the Nutrihome Nutrition Clinic System, stated that a scientifically sound diet containing beneficial nutrients helps women maintain health and slow down the aging process.
Fatty fish such as salmon, mackerel, and herring are rich in omega-3 fatty acids – an important component for skin hydration and elasticity.
Omega-3 fatty acids in fish help reduce inflammation, prevent acne formation, and make skin less sensitive to sunlight. Fish oil supplements can also help combat the risk of developing autoimmune skin conditions such as psoriasis and lupus erythematosus.
Fatty fish are also rich in vitamin E, an important antioxidant that helps the skin fight against damage from free radicals.
Avocado Avocado contains healthy fats that are essential for keeping skin moisturized and elastic. It also contains compounds that can protect the skin from sun damage, preventing signs of aging such as wrinkles, age spots, and sagging skin.
Avocado is rich in nutrients that are good for skin health. Photo: Freepik
Broccoli is rich in vitamins and minerals essential for skin health, such as zinc, vitamin A, and vitamin C. It also contains lutein—a type of carotene that acts like beta-carotene, helping to protect the skin from oxidative damage. The compound sulforaphane in this food has the potential to fight skin cancer.
Soybeans, when consumed daily, provide isoflavones that help keep skin youthful, reduce wrinkles, and improve elasticity. In middle-aged women, soybeans can also reduce dry skin and accelerate collagen production.
Walnuts contain essential fatty acids that are good for the skin and that the body cannot produce on its own. Walnuts also contain more omega-3 and omega-6 fatty acids than other nuts. This food is also rich in zinc, selenium, and vitamin E.
Tomatoes are rich in vitamin C, beta-carotene, lutein, and lycopene, which can protect the skin from sun damage and thus reduce the appearance of wrinkles.
Water plays a role in transporting nutrients, eliminating waste products from the body, regulating body temperature, and protecting tissues and organs. Women should consume approximately 1.5-2 liters of water daily from food and drinks.
Dr. Tra Phuong further explained that some extracts, such as lepidium meyenii (an extract from a South American herb), help enhance the activity of the brain-pituitary-ovarian axis, stimulating the production of the three important hormones estrogen, progesterone, and testosterone, supporting the maintenance of youthfulness in women. P. leucotomos extract (an extract from a South Central American herb) can help protect the skin's underlying structure from within, resulting in soft, smooth, and radiant skin.
In addition, to protect and maintain healthy, beautiful skin, middle-aged women need to reduce their intake of salty foods such as fish sauce, pickled vegetables, cured meat, sausages, ham, canned goods, and instant noodles. They should also limit sugary fruits like durian, jackfruit, and sugarcane. Getting enough sleep (7-8 hours per day) also benefits the skin.
Hai An
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