The main points
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The health and appearance of your skin depends on a variety of factors, especially diet.
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The foods you eat can provide nutrients that have been proven to support the skin youthful and radiant.
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Foods rich in vitamin C, Omega-3 fat, isoflavones and zinc can improve signs of aging.
When it comes to keeping your skin youthful and viable, there is no magical snack or superfood that will stop alone. The truth is that the health of the skin is influenced by the combination of various factors, including diet, lifestyle, genetics, and how many times you forget to apply sunscreen (we were all there).
By the way, experts agree that proper food can offer important nutrients to maintain your skin’s health, and give it the additional increase it deserves. So, we asked nutritionists to share their favorite food youthful, glowing skin. Here are their choices.
1. Edamame
These small green soybeans can be hidden in healthy skin secrets. “In soy foods such as Edamame, there are compounds called isoflavons that can affect certain aspects of skin health,” says Claire O’Bryan, NP, it points out a study that after menopause women who have experienced 30 grams of Soya in six months in six months in six months. In addition to Edamame, you can also get skin -supporting isoflavons from soy foods such as tofu, tempeh, soy milk and soy yogurt.
2. Sweet potatoes
Sweet potatoes are not only satisfactory and delicious. They are also packed with nutrients that support skin health, especially vitamin C. One medium -baked sweet potato provides about a quarter of vitamin C. The value of the day. “Vitamin C helps to promote collagen. [synthesis]Which is good for skin and joint health, ”says Sarah Schlichter, MPH, Rd. Sweet potatoes are also natural beta -carotene, a vegetable pigment, which is converted to vitamin A, which helps protect your skin from infection. Studies reveal that beta -caroten can also act as internal sun protection.
3. Tomatoes
Like sweet potatoes, tomatoes are rich in carotenoids that protect against sun lesions, especially lycopene. This is not the only way when tomato lycopene supports your skin young and healthy. “This carotenoid can promote collagen production and reduce skin inflammation,” explains Patricia Colesa, MS, RDN. This, in turn, can help prevent the development of small lines and wrinkles. Don’t find fresh tomatoes? Try canned tomatoes. Because heating liberates lycopene, lycopene in canned tomatoes can be even more easily absorbed by the body.
While tomatoes can do good things for your skin, for some people they can sometimes cause skin problems. For those who feel tomatoes or allergies to tomatoes, tomato consumption or direct tomato contact with your skin can cause irritation, redness or even rashes. In addition, the natural acidity of tomatoes can exacerbate certain skin conditions such as eczema or acne, in some cases.
4. Orange juice
Orange juice is often greeted as a breakfast champion. But did you know that this could also be your best friend of your skin? Orange juice, especially 100% OO, is packed with collagen -growing vitamin C for smoother, firmer, more resistant skin, says Mascha Davis, MPH, RDN. Only one glass of 10 ounces of 100% orange juice provides almost full day value of vitamin C. Because orange juice contains almost 90% water, it also maintains hydration, making it a delicious and easy way to nourish your skin from the inside, says Davis.
5. Kefir
This spicy, probiotic drink is not just great for your intestine. This can help your skin better maintain water to moist, dewy shine. For example, one small study found that women who have been drinking just less than half of kefir kefir every day for eight weeks have suffered a much smaller dry skin compared to women who do not use kefir. Researchers suspect that kefir lactic acid bacteria, which formed during the fermentation process, help protect the natural skin barrier and improve its ability to retain water.
6. Pumpkin seeds
You may not realize it, but your skin is the biggest organ of your body. And one of her most important works is to lock the disease -causing bacteria. So, to stay strong and healthy, it only requires meaning that certain nutrients are needed. Enter pumpkin seeds. “These small but powerful seeds contain zinc, a mineral that can help heal wounds and reduce inflammation,” says Amanda Godman, MS, RD, CDN. In fact, 1 ounce of roasted pumpkin seeds is about 20% zinc double. If acne is a problem (because you are never too old for fractures!), Zinc rich pumpkin seeds can also help. Studies have found that zinc treatment can improve acne, especially since people with acne are low in serum zinc.
7. Salmon
Salmon is not just a great for your heart and brain health. It’s like a secret of beauty served on a plate. “It is rich in omega-3 fatty acids, which help reduce inflammation and can maintain the skin’s moisture barrier,” says Samantha Devito, MS, RD. Studies show that long chain omega-3 acids, DHA and EPA can improve skin hydration and even reduce acne severity, especially since people with acne are often low in EPA and DHA. Salmon also contains an antioxidant called astaxanthine, which can help reduce skin inflammation, protect against UV damage and even improve skin elasticity.
Our expert is taking
Radiant, youthful skin is not just fictional creams and lotions. The foods you eat can also greatly change the appearance and overall health of your skin. According to nutritionists, Edamame, sweet potatoes, tomatoes, orange juice, kefir, pumpkin seeds and salmon are delicious ways to keep your skin best. These foods are rich in skin-supporting nutrients, including isoflavones, vitamin C, probiotics, zinc and omega-3 fat. So, whether it adds pumpkin seeds to your oatmeal, sipping a glass of OL breakfast, or snack on a handful of Edamam, every bite you take is one step closer to that youthful shine.
Read the original article about Eatingwell