A diet rich in good fats and vitamins can boost skin health. Fruits and vegetables such as grapes and tomatoes contain ingredients beneficial for the skin.
Poor nutrition affects the health of the body in many ways: it can affect the metabolism, lead to weight gain or even damage organs such as the heart and liver.
Diet also affects skin health. In addition to the dietary habits that one follows overall, according to research there are foods that enhance the health of the skin. Common characteristic of most? Their high content of omega-3 fats.
Fish rich in fat
Fatty fish such as salmon, is an excellent choice for healthy and glowing skin. It is a source of omega 3 fats which are essential for skin health. A deficiency in omega-3 fats causes dehydration in the skin, while on the other hand, an adequate intake reduces the inflammation that causes redness and acne.
Oily fish are also a good source vitamin Ean antioxidant vitamin essential for the skin, while they also contain zinc and protein.
Avocado
Avocados are also rich in good fats that boost skin elasticity and hydration. They also contain vitamin C, which is needed for the synthesis of collagen, but also vitamin E.
Woman holds an avocado in front of her face.
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Nuts
It is no coincidence that nuts are among the super foods. It is a source of important nutrients which are necessary for the proper functioning of the skin, such as Omega 3 and omega-6 fatsvitamin E and zinc.
Sweet potato
THE beta carotene is an ingredient found in fruits and vegetables such as orange, carrot, spinach and sweet potato. Sweet potatoes contain enough beta-carotene to provide more than six times the recommended daily amount of vitamin A.
Carotenoids such as beta carotene help maintain skin health by acting as a natural sunscreen. This particular antioxidant is incorporated into the skin and helps protect skin cells from sun exposure. This can help prevent sunburn, cell death and dry, wrinkled skin.
Red and yellow peppers
In addition to the sweet potato and peppers are a good source of beta carotene which is converted by the body into vitamin A. Peppers also have a high content of vitamin C which gives the skin a glow and is necessary for the synthesis of collagen.
Peppers on cutting board
Broccoli
Broccoli also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect the skin from oxidative damage, which can cause skin dryness and wrinkles.
Broccoli also contains a compound called sulforaphane, which has many benefits for the body. It may even have anti-cancer effects, including some types of skin cancer.
Sulforaphane is also a powerful sun protectant. It works in two ways: by neutralizing harmful free radicals and activating other protective systems in the body.
Tomatoes
Tomatoes contain lutein, beta carotene and lycopene, substances that protect the skin from free radicals and sun radiation. They also contain vitamin C.
Experts recommend combining tomatoes, which are rich in beta-carotene, with foods that have a high fat content, such as cheese or olive oil, because fat increases the absorption of carotenoids.
Black chocolate
Dark chocolate and cocoa are high in antioxidantswhich make the skin more hydrated and healthy.
Research lasting 6-12 weeks showed that participants had less sensitive and smoother skin which also had better blood flow.
Another study found that eating 20 grams of high-antioxidant dark chocolate per day appears to allow the skin to withstand more than twice as much UV radiation compared to eating low-antioxidant chocolate. Several other studies have observed similar results, including improvements in the appearance of wrinkles.
With information from healthline.com
