9 Foods to Nourish Your Skin
Want a great looking complexion? Of course you do! Here are nine foods to help "feed" your skin—and a few to forgo.
Free radicals are minute particles that cause permanent injury to cells. Vitamin E is a major player in neutralizing them, and avocados contain more vitamin E than any other fruit. They’re also a prime source of the antioxidant glutathione, which helps stave off premature aging.
Full of antioxidant and anti-inflammatory properties, green tea is loaded with plant chemicals known as polyphenols that inhibit inflammation associated with exposure to ultraviolet light, as well as preventing the growth of cancerous cells.
Sweet potatoes are an all-around nutritional powerhouse. Packed with vitamins C and E, they are one of nature’s greatest sources of beta-carotene, which converts to vitamin A once digested. Vitamin A is critical in warding off wrinkle-causing oxidative stress.
Blueberries are chock full of antioxidants and naturally-occurring pigments credited with stomping out free radical activity. They are high in vitamin C, which is instrumental for the synthesis of collagen, one of skin’s major structural proteins.
Omega-3 fatty acid is an important type of fat that can help maintain a glowing complexion. These omega-3s contain the essential fatty acid alpha linolenic acid (ALA), which helps keep skin smooth and pliable. Flaxseeds are the best source of plant omega-3 fats.
Not only are tomatoes rich in collagen-building vitamin C, they also contain the plant chemical lycopene, an active antioxidant, which may help reduce damage from the sun’s rays.
Walnuts are packed with beta-carotene and vitamin E, as well as a healthy dose of alpha linolenic acid, helping to keep skin soft, smooth, and supple. They also contain zinc, which plays a pivotal role in healing wounded skin.
Tuna is one of the richest sources of selenium, a trace mineral recognized for its antioxidant properties. It also reduces inflammation by supplying a hefty dose of the omega-3 fatty acid eicosapentaenoic acid (EPA).
Olive oil’s high monounsaturated fat content keeps skin cells in tip-top shape by preventing injury to the outer shell of skin cells known as the cell membrane. It’s also high in vitamin E, polyphenols, and beta-carotene. Perfect!
Foods to Forgo: Saturated Fat
Steering clear of meat, butter, and whole milk may provide a distinct edge in the battle against wrinkles. Studies show that people who eat more of these foods show the signs of age faster than those whose diets contain lots of olive oil, vegetables, and legumes.
Foods to Forgo: Sweets
Not only are they trouble for your waistline, highly-processed sweets may also rob you of that youthful glow. That, say researchers at the Israel Institute of Technology, is because fructose, the mainstay of high fructose corn syrup, may hasten the aging process.
Foods to Forgo: Alcohol
Alcohol is an instant skin dehydrator, decreasing levels of hormones responsible for regulating the amount of water your body holds on to—and also something to
avoid during pregnancy. For plump, moist skin, say no thanks and stick with water instead.
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