Eat healthy, live healthy and look healthy.
The recipe for complexion perfection starts with a well-rounded diet of healthy fats, sufficient protein, and lots of fruits and veggies. But it also includes a bevy of power foods that feed your skin in beautiful ways. Studies show that the vitamins and minerals they contain can do everything from speeding cell turnover (to reveal healthier skin underneath) to protecting skin from the sun’s damaging rays.
Here are ten foods that are loaded with age-defying nutrients. For that young and beautiful skin you desire, you must have to change your diet. Best wishes from Konnect Africa….
Red bell peppers
These brightly colored veggies are great for your skin and are loaded with vitamin C. A half-cup of chopped red pepper will give you more than 100% of your dietary reference intake of wrinkle-fighting vitamin C. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more vitamin C had less wrinkling and dryness
Free radicals are particles that can harm skin cells and reduce collagen, making skin more wrinkle-prone. You can offset free radical damage by consuming antioxidant-rich blueberries. “With 1/2 cup of blueberries, you can just about double the amount of antioxidants most people get in one day. If you want to slow down the free radical aging process, blueberries are the leader of the pack,” says Ronald Prior, PhD, head of the USDA Phytochemical Laboratory at Tufts.
Eating a handful of almonds every day boosts levels of vitamin E, one of the most important antioxidants for skin health. You’ll get a surge in moisture too–an advantage for those prone to dryness.
Though nuts are high in calories, in a new study of over 50,000 women, those who ate them at least twice a week were less likely to gain weight than those who rarely did.
Salmon is rich in anti-aging ingredients, including omega-3 fatty acids. Omega-3s contain alpha-linolenic acid, which decreases dryness and keeps skin soft, smooth, and supple. Fatty fish, like salmon, also reduces inflammation and may help ease chronic skin problems, like psoriasis flare-ups.
The primary nutrients that make fish so good for your complexion are zinc and omega-3 fatty acids. Increasing omega-3 intake can reduce dryness and inflammation. Inflammation can cause skin to age faster, and research shows that getting too little omega-3 may contribute to inflammatory disorders like eczema and psoriasis
Get plenty of moisturizing vitamin E in this creamy fruit. Not only does vitamin E ease dry skin, but studies also show it may reduce free radicals and protect against damaging UV rays. It’s the perfect excuse to have chips and guacamole!
Apples Quercetin, an antioxidant in the peel of many varieties, provides hefty protection from the “burning” UVB rays that trigger skin cancer. A few offering the biggest dose: Monroe, Cortland, and Golden Delicious. The next time you plan to spend time in the sun, pick one of them to start your day.
Eating two or more apples a week for 1 year reduced the risk of dying from heart disease by 15% in one study of 34,000 healthy post-menopausal women. Whatever variety you choose, be sure to eat the peel, the source of nearly all the antioxidants.
Onions aren’t just for adding flavor to food—they’re also rich in quercetin, an antioxidant that protects against wrinkles. Studies show that it may save skin from harmful UVB rays, so sneak these veggies into soups, main dish meals and onto pizzas.
Sweet potatoes are just the perfect skin enriching food. Loaded with beta-carotene, which produces vitamin A. Vitamin A increases cell turnover and protects the integrity of our skin. It’s so important for healthy skin that its derivatives, called retinoids, are found in many skin care products. But you can get skin-boosting benefits by adding this sweet, hearty veggie to your weekly meals.
Extra virgin olive oil
This healthy fat contains essential fatty acids that help skin resist UV damage. EFAs are also part of the cell membranes that help hold in moisture. The body can’t synthesize EFAs, so consume about 1 tablespoon of olive oil daily to keep skin supple.
Recent research suggests that hydroxytyrosol, a component in olive oil, lowers cholesterol and helps prevent obesity and diabetes by revving the energy centers in your cells. Using it at meals also warded off the next round of hunger pains in one study, so you’re less likely to snack.
Loaded with vitamin C, this tart fruit contains more antioxidants than red wine and green tea. It will keep your skin looking bright and wrinkle-free and may even reduce your risk of skin cancer.
© 2014 – 2017, Lovelyn Okafor. All rights reserved.