As we grow, our skin goes through a physical and biological transformation, which determines how our bodies react to different conditions. Among this overall biological transformation, the skin is the most vulnerable one. Thus when the human body grows and enters in the senior years, it requires extra care, especially some healthy food for healthy skin.
Here, in this blog, we will tell you about some healthy food for glowing skin in elderly people. No matter what type of skin you have- Normal, Dry, Combined, Oily, etc, just know about these daily food routines for healthy skin. But before that, let's dive first into the common problems that elders face. These problems are the symptoms that there’s some issue with your diet or body at large. Discussing these problems stands imperative because as per health experts every body condition or ailment is due to some nutritional deficiency.
Most Common Skin Problems of Elders
Unwanted hair or pimples on the face
As you grow older, unwanted hair or pimples on the face comes like an uninvited guest. Many elders face this issue and don't get rid of it even after proper medication. This sudden growth of hair on the face is nothing but a sign of aging of the skin.
More itchy skin
Skin rash or excessive itching is yet another problem that elders face. It can also be a symptom of some kind of allergy. Many times itching is also caused by the reaction of grass or plants, pets, any particular diet or medicine.
Weak nails and hair
Many times the skin becomes so dry that the root and nails of the hair become weak. In this case, the hair falls and the skin remains extremely dry. This condition can also be a symptom of hypothyroid.
Skin rash or colour change
Many times the skin becomes so sensitive that rashes and plaques are formed on it. Sometimes even the skin colour changes and becomes darker in the old age. While these are common symptoms of old age, this can also be a symptom of diabetes.
Severe itching and red rashes on the skin can also be a sign of 'hepatitis C'. If these problems stay in your body for more than six weeks, then contact your doctor. While this is just a common disease, for elders this can also get dangerous. Thus it is important to take professional advice.
These are just a few symptoms in elders that we have discussed above; there are a lot of such conditions pertaining to skin, in the old age. Now talking about such symptoms, it is necessary to note that every such symptom can be associated with some sort of bodily ailment or disease. And as told earlier, every such bodily ailment or disease occurs due to some nutritional deficiency. Now over here come two ways to achieve healthy skin in elderly, by having a healthy body-
- By consulting a doctor;
- By having Nutritional and Healthy food.
So here comes the necessity of knowing the types of healthy food to have a healthy skin.
Different food types for healthy skin in elderly
Talking about the types of healthy food and nutritious food for the body, there are 3 types of requirements. They are- a.) Macro-Nutrients; b.) Micro-Nutrients; c.) Phyto-Nutrients. Each of these is required in proportionate quantity, on a regular basis.
Under macro-nutrients comes- Protein, Carbohydrates, and Fats. Similarly, Under Micro-Nutrients will come all the vitamins and minerals, which are required in lesser quantities as required to that of Macro-Nutrients. Phytonutrients are compounds obtained from plants, which helps in the promotion of health, and includes antioxidants too. All these are required to be taken in a balanced form to have a healthy body and healthy skin. Now we will discuss the foods which contain the imminent potential attributes to provide healthy skin, in the elderly. The various food type to achieve and maintain and healthy skin, generally includes, vegetables, fruits, few spices, and cuisines and recipes. We will discuss the best ones, from all of such food types.
Best fruits for healthy skin in the elderly
Consumption of bananas reduces iron deficiency in the body and also improves anaemia problem. It keeps skin healthy and light in old age. Banana helps the elders in a lot of other ways too, such as relieving constipation problems in the stomach.
Pineapple & Apple
Pineapple and apple both are among the best foods to eat for healthy skin. While pineapple is a rich source of Vitamin C and provides antioxidants, apples are rich in Vitamin C, antioxidants, vitamin B, fibre and minerals. which maintains the flexibility which creates new cells in the skin. Thus it is a magical food for growing people.
Lemon & Orange
These citrus foods are rich in vitamin C. Drinking lemon water every morning keeps the skin hydrated and shiny. It is acidic in nature, so consuming it in an empty stomach isn't advisable by many experts, these days. It is so because it becomes a reason for the cause of acidity and gastric related problems. Elders should make it a daily habit for better and healthy skin only if consuming in a full or partially full stomach, does not create gastric problems.
Cucumber is a rich source of fibre and water which keeps skin bright and healthy. It also hydrates the body and keeps the overall digestive system healthy which further results in healthy skin in the elderly.
Consumption of pomegranate in the daily diet prevents constipation and skin related issues etc. This fruit deals with the anemia in the body and as a result, their skin remains healthy.
Best Vegetables for healthy skin in the elderly
Spinach and other green leafy vegetables
Spinach is one of the best vegetables not only for skin but for various other health issues too. It contains vitamins A, C, and K. Together, these Vitamins improve the overall health of the skin in elders.
As a rich source of Vitamin C, Carrots have various healing properties. It helps the old skin to redevelop the dead cells. It also contains Beta-carotene which heals the skin inflammation quickly.
Red or yellow bell pepper
Red or Yellow bell pepper can be magical for elders. These yummy veggies are rich in dietary fiber and Vitamin B6. Moreover, it provides a significant amount of carotenoids which prevents wrinkles in old-age.
Another best food for glowing and healthy skin is celery. We often underestimate celery without realizing its potential. But let us tell you that it is an important food which contains Vitamin K and maintains the blood circulation. Celery also reduces the stress level and keeps you healthy from inside thus your skin remains shiny automatically.
Here comes a powerhouse of minerals, Vitamins, and antioxidants that protects your skin like nothing else. It doesn't only heal your skin from aging issues but also prevents it from catching infections.
Coconut is a 100 percent multi-use product available in the market. It can be used for cooking, as a moisturizer, and also as a face and body cream. Thus with a simple diet and skincare, you can get a great and radiant looking skin even in your 60s. It is especially the best food for healthy skin in winter.
Four Essential Vitamins for Healthy Skin in Elderly
Vitamins are anyway essential to keep your overall body healthy. But since we're talking about healthy skin for the elderly people, here're four essential vitamins for healthy skin in the elderly.
There are some vitamins that your body cannot produce naturally, Vitamin A is one of them. Therefore, it is important that you eat a diet rich in vitamin A or use products that contain this Vitamin A. Vitamin A plays an important role in keeping your skin healthy. This protects the cancer cells arising from sun radiations, by preventing these carcinogenic cells from growing in the skin. Apart from this, it protects your skin from pimples, psoriasis, and dryness, by providing moisture and flexibility to your skin. To protect the skin from the summer sun, eat smoothies and salads, which are rich in Vitamin A. Eat the following foods for food for healthy skin, such as:
- Sweet potato
- Tomatoes Pumpkin
- Green leafy vegetables like spinach
Items that contain vitamin A are mostly red or orange in colour due to their beta-carotene.
It is also called niacin or nicotinic acid. This powerful vitamin is added to cosmetics as it reduces redness and inflammation in the skin. Vitamin B3 keeps your skin glowing. Not only this, it brings back the lost radiance and does not allow the skin to grow prematurely. Here's some Vitamin B3 food for healthy hair and skin:
- Chicken breast
- Corn tortillas
- Tuna fish
- Salmon fish
Apart from these things, we also recommend you to eat food rich in Vitamin B12. It is so because Vitamin B12 makes red blood cells in the body, and thus controls the skin tone and health. It is found in the following things:
- Brew milk yeast
Vitamin C has a strong skin secret. It is immensely essential, as it helps the skin to produce collagen. Collagen is a protein that gives flexibility to cells and regenerates them if the cells are destroyed due to increasing age or any other reason. Besides, collagen reduces dark spots on the skin and prevents them from forming. Because it helps in the production of keratin in the body. Keratin is a protein that creates new cells.
- Citrus fruits like lemon, orange, orange, grapefruit
- Yellow pepper
Another vitamin that protects the skin from age marks, side effects of sunlight, and other toxic substances, is Vitamin E. This vitamin acts as an antioxidant and protects the body's collagen from free radicals.
- Add a pinch of pepper to your food regularly.
- Make food in vegetable oil, like olive oil.
- Eat Walnuts, Olives, and Sunflower Seeds.
Vitamin E is another specialty. It maintains your skin moisture. Also, it helps your body to absorb vitamin A.
Best Recipes for Healthy Skins in Elderly
Besides the vegetables, fruits, and vitamins, Here're some quick recipes of foods for healthy skin complexion:
- IA Healthy Salad
- I2 Lemons
- IRed pepper flakes
- ISea Salt
- IApple Cider Vinegar
- Chop down the Avocado, Blueberries, Tomatoes, and put them in a bowl.
- Grind spinach and put on the chopped stuff.
- Add some corn.
- Squeeze some lemon.
- Add salt and red pepper flakes to taste.
Your healthy and tasty salad is ready to keep your skin bright even in the old-age.
- Oat bran
- Non-fat dairy milk
- Ground almond
- Ground flax seeds
- Put all the ingredients in a bowl and freeze them for an hour.
- Boil a cup of water (as required)
- Put the frozen ingredients in the hot water
- Keep it on sim flame for 2 minutes and your healthy cereal is ready
Senior Skin Care Tips
Apart from having healthy food to get healthy skin, it’s also important to adopt some basic skincare routine. We will share some of the skincare tips, for further maintenance of a healthy skin.
Protection from Sun
If you're 60 or above, avoid direct exposure to the Sun after early morning hours and use good quality sunblock glasses; as harmful UV rays can cause great damage to the skin of the elderly, like forming more wrinkles.
Wash your face before bed
After the age of 60, the skin usually becomes dry and flaky. Washing face with a mild face wash before bedtime can do wonders for the skin. However, avoid soap because it can wash away the natural oils of the skin.
Maintain skin moisture
After the age of 40, the skin starts losing its natural oil, becomes dry, and loses its natural shine. It is better that you maintain skin moisture with a good quality moisturiser, so that it looks radiant. For elders, it is advisable to use raw milk on the skin as it acts as a good moisturizer.
Avoid the use of chemical-based products
Chemical-based products are harmful to everyone, especially for elders. Harmful chemicals and processed ingredients present in cosmetics can make your skin lifeless. Instead, old aged people should use and consume natural products made from aloe, olive oil, or coconut oil. These are the best food for healthy hair and skin.
Include lots of fruits (not the ones with high sugar content) and green leafy vegetables in your diet, as also mentioned above. Also, make sure you take fruits before the evening. Foods like capsicum help increase blood circulation and thus prevent wrinkles. Vitamin C enriched fruit produces collagen which is usually low in older women and increases its immunity power. In order to remove harmful toxins from the body, water should be consumed in plenty throughout the day.
*A disclaimer to add is that; don't consume anything in excess, if it's rich in a particular nutrient. These are never permissible, and also, make sure none of the foods that you are going to consume are prescribed not to be taken by your doctor.
Everyone wants young and glowing skin but in reality, the skin changes as we grow old. But to maintain healthy skin in the old-age, it is essential to have healthy foods for healthy and glowing skin. After a certain age, one needs to pay extra attention to your skin. A Healthy and gentle diet, and basic skincare can help you in the long run. To get assistance in the same, get connected with us, at Emoha, where health experts and nursing service providers work day and night to help you live the whole life in your old age.
Emoha is a leading caregiver company for elders. We, at Emoha, provide a one-stop solution to all the health and lifestyle-related issues of elderly people. Just connect with us at 1800-123-445555, to give better care to your elders. Further, we make sure all sorts of advice are given to the elders, from people who have enough expertise in the concerned domain.