Getting tight and young skin may start with a healthy diet, and you can’t stop the aging process, but eating healthy, helps you promote the health of your skin, in this report we learn regarding foods that help you get fresh and healthy skin, according to the “Cleveland” website. Clinic”.
Factors that affect your skin
As we age, it is normal to see changes in our skin, for the following reasons:
Oxidative stress: Oxidative stress has a role in skin aging It is a process that occurs when free radicals cause damage to your cells and free radicals are natural products of human metabolism, sun exposure and lifestyle factors such as a highly processed diet, and smoking.
Inflammation: Increased inflammation in your body can have a negative effect on your skin. A diet full of processed foods may increase overall body inflammation.
Dehydration: Dry skin occurs when your cells are poorly hydrated. This reduces skin cells. Dry weather, some soaps, and excessive sun exposure can also cause dehydration.
Lifestyle changes that help improve the health of your skin
You should visit a dermatologist first to talk regarding any skin issues you may have and there are other things you can do to help your skin.
It is also recommended to apply sunscreen, quit smoking and stay hydrated by drinking eight glasses of water a day.
A diet full of fried foods, fast foods, and sugar can affect your skin health in a negative way.
Eating a lot of sugar and processed or refined foods with a high glycemic index (dairy products, carbohydrates, and unhealthy fats) can actually cause skin inflammation and irritation, and may even promote ageing.
By eating more fruits, vegetables, whole grains, nuts, fatty fish, and legumes, you can help nourish your skin from the inside out.
Nutrients that benefit your skin
Essential fatty acids like omega-3 help keep your cells hydrated. In addition, omega-3 can help reduce inflammation in your body. Antioxidants and phytonutrients can help protect your cells by reducing free radicals in your body.
Omega 3 fatty acids
Omega-3 fatty acids improve cholesterol and fight inflammation. They also help maintain the collagen in your skin and keep it tight.
The main source of omega-3s is fish, especially salmon, tuna, sardines, flaxseeds, chia seeds, walnuts or almonds, canola or soybean oil.
Lycopene
Tomatoes contain lycopene, an antioxidant that can help keep your skin smooth.
Vitamin C rich foods
Not only do some fruits and vegetables contain antioxidants, but they also contain healthy amounts of vitamin C. Vitamin C can help fight wrinkles. Some of the best foods packed with vitamin C for skin include:
Citrus fruits – oranges, grapefruit, lemons and limes.
Sweet peppers – green, orange, red or yellow – choose what suits you best.
Broccoli.
-the strawberry.
– kiwi.
Foods That Are Good Sources of Vitamin E
Vitamin E or E An antioxidant that can help prevent cell damage includes some of the best vitamin-containing foods E For your skin:
–Almond
–sunflower seeds
polyphenols
Polyphenols are powerful antioxidants that can be found in a variety of foods. Some of the highest sources of polyphenols include:
Tea and Coffee – One study showed that polyphenols found in coffee and green tea can help prevent aging and hyperpigmentation.
Grapes – Grapeseed, grape skin and grape juice contain polyphenols such as resveratrol, phenolic acids, anthocyanins and flavonoids.
Chocolate – Besides antioxidants and vitamins, chocolate (especially dark chocolate) contains flavanols, or a type of polyphenol. They reduce the rough texture of your skin and protect once morest sun damage.