Reviewed by nutritionist Karen Ansel, MS, RDN
Getty images. EATHELL design.
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The health and appearance of your skin depend on various factors, especially diet.
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The foods you eat can provide nutrients that have been shown to keep the skin youth and radiant.
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Foods rich in vitamin C, omega-3 fats, isoflavones and zinc can improve the signs of aging.
As for maintaining your skin, it looks youthful and vibrant, there is no magic breakfast or superfood to stop the clock with one hand. The truth is that skin health is influenced by a combination of factors, including diet, lifestyle, genetics, and how many times you have forgotten to apply sunscreen (we’ve all been there).
However, experts agree that the right foods can offer important nutrients that maintain the health of your skin and give it the extra impetus it deserves. So, we asked nutritionists to share their favorite foods for youthful, glowing skin. Here are their pictures.
1. Edamame
These small green soybeans can be a hidden secret for healthy skin. “Soy foods, like Edamame, contain compounds called isoflavones that can affect certain aspects of skin health,” says Claire O’Brien, NP, she points out a study that found that after menopause that consumes 30 grams of soy months of day, which contain added isophalos Dryness. In addition to Edamame, you can also get isoflavones that support the skin from soy foods such as tofu, temperature, soy milk and soy yogurt.
2. Sweet potatoes
Sweet potatoes are not only satisfying and delicious. They are also full of nutrients that maintain skin health, especially vitamin C. A medium baked sweet potato provides approximately a quarter of the daily value of vitamin C. “Vitamin C helps to promote collagen [synthesis]Which is beneficial for skin and joint health, “says Sarah Schlichter, MPH, Rd. Sweet potatoes are also a natural source of beta carotene, a vegetable pigment that turns into vitamin A, which helps protect your skin from infection. Studies reveal that beta can also act as an internal cloak.
3. Tomatoes
Like sweet potatoes, tomatoes are rich in carotenoids that prevent the sun, especially lycopene. This is not the only way to keep your tomato lycopene to keep your skin young and healthy. “This carotenoid can promote the production of collagen and reduce inflammation in the skin,” explains Patricia Cole, MS, RDN. This, in turn, can help prevent the development of fine lines and wrinkles. You can’t find fresh tomatoes? Try canned tomatoes. As the heating releases lycopene, lycopene in canned tomatoes can be even easier to be absorbed than the body.
Although tomatoes can do good things for your skin, they can sometimes cause skin problems for some people. For those with sensitivity or tomato allergies, tomato consumption or direct contact with tomatoes with your skin can lead to 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 welcomed as a breakfast champion. But did you know that this could secretly be the best friend of your skin? The orange juice, especially 100% OJ, is full of vitamin C, increasing collagen, for a smoother, harder, more durable skin, says Masha Davis, MPH, RDN. Only one glass of 8 ounces of 100% orange juice provides almost all day vitamin C. Because orange juice is nearly 90% of water, it also maintains hydration, which makes it a tasty and easy way to nourish your skin from the inside out, Davis says.
5. Kefir
This acute, probiotically stuffed drink is not just great for your gut. This can help your skin preserve the water better for this moist, dew shine. For example, a small study found that women who drink a little less than half a glass of kefir daily for eight weeks experience significantly less dry skin than a control group of women who do not consume kefir. Researchers suspect that the yogurt of yogurt, which are created during the fermentation process, help protect the skin’s natural barrier, improving its ability to hold on to water.
6. Pumpkin seeds
You may not realize it, but your skin is the largest organ of your body. And one of his most important jobs is the locking of bacteria causing diseases. So it only makes sense that they need certain nutrients to stay strong and healthy. Enter pumpkin seeds. “These tiny 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 provides approximately 20% of zinc DV. If acne is a problem (because you are never too old for breakthroughs!), Zinc -rich pumpkin seeds can also help. Studies have found that zinc treatment can improve acne, especially since people with acne tend to have low serum zinc levels.
7. Salmon
Salmon is not just great for your heart and brain health. It’s like a beauty secret served on a plate. “It is rich in omega-3 fatty acids that 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 weight, especially after acne people often have low EPA and DHA levels. Salmon also contains an antioxidant called astaxanthin, which can help reduce skin inflammation, prevent UV damage and even improve skin elasticity.
Bottom line
The rhial, youthful leather is not just for fantastic creams and lotions. The foods you eat can also make a significant difference in your appearance on your skin and overall health. According to nutritionists, Edamame, sweet potatoes, tomatoes, orange juice, yogurt, pumpkin seeds and salmon are delicious ways to keep your skin look best. These foods are rich in nutrients that support the skin, including isoflavones, vitamin C, probiotics, zinc and omega-3 fats. So, whether it’s about adding pumpkin seeds to the oatmeal, sipping a glass of OJ with breakfast or breakfast on a handful of Edamame, any bite you make is one step closer to maintaining this youthful shine.
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