FOODS TO EAT
FOR HEALTHIER SKIN

You can’t stop the aging process, but you can control
how you do it. The good news is that if you make an effort to eat
better, you can help improve your skin

Things that affect your skin
 
As we age, it is not good to see changes in our skin, but why?
 
Oxidative stress:

You can’t stop the aging process, but you can control how you do it. The good news is that if you make an effort to eat better, you can help improve your skin

Things that affect your skin
 
As we age, it is not good to see changes in our skin, but why?
 
Oxidative stress:

 Oxidative stress plays a role in skin aging; it is a process that occurs when free radicals damage your cells. Free radicals are a natural product of humans, sun exposure, and lifestyle factors such as highly processed foods, alcohol consumption, and smoking.
 
Inflammation: 

Increased inflammation in your body can affect your skin negatively. High-fat and processed foods can increase inflammation.
 
Dryness: 

Dryness occurs when there is too much water in your cells. This leads to the reduction of skin cells. Dry weather, certain soaps, and excessive sun exposure can also cause dryness.

 Lifestyle changes that help your skin
 
 
Wear sunscreen, limit alcohol, stop smoking, and stay hydrated. Alcohol consumption leads to the production of free radicals and cell damage. If your skin is dry, drinking about eight glasses of water a day can help.
 
Also be aware that fast food and sugar can make the health of your skin worse. Eating too much processed or refined sugar and high glycemic foods (dairy, carbs, and unhealthy fats) can lead to inflammation, stress and anxiety, and possibly promote aging.

 
 Therefore, eat these foods in moderation and remember: supplements are not a substitute for good food. 

By eating lots of fruits, vegetables, nuts, seeds, fatty fish and legumes, you can help nourish your body from the inside out.
 
Foods that benefit your skin
 
Essential fatty acids like omega-3s help your cells stay hydrated. Additionally, omega-3 can help reduce inflammation in your body. Antioxidants and phytonutrients can help protect your cells by reducing free radicals in your body

So what foods are good sources of omega-3s, antioxidants, and phytonutrients?

 
omega-3 fatty acids
 
Omega-3 fatty acids raise cholesterol and fight inflammation. They also help preserve your skin’s collagen and keep it firm.
 
A source of omega-3 is fish 

 Herring. Mackerel. 

 Salmon. Tuna (bluefin and albacore) 

 The Sardines.
 
If you don’t eat fish, here are some plant-based options for omega-3 intake:
 
 Flaxseeds – 

Look for flaxseeds on the ground. Your body doesn’t get a lot of nutrients from flax seeds. Mix ground flax seeds into smoothies, yogurt or oatmeal.

 Chia Seeds – 

Try making chia seed pudding, add them to a smoothie, or make a homemade granola bar. 

 Walnuts or almonds –

 Buy these instead of your other favorite nuts, or try almond butter and bananas. 

Edamame – 

Toss them in a salad or sauté.
 Canola or soybean oil – Canola oil can be used for baking, baking, or frying.

Tomatoes for lycopene
 
Tomatoes contain lycopene, an antioxidant that can help keep your skin soft. In addition, they are easy to add to anything, such as salads, side dishes, sandwiches, and sauces.

Foods rich in vitamin C
 
Some fruits and vegetables not only have antioxidants, but also have good vitamin C. Vitamin C can help fight wrinkles.

 Some of the best natural foods rich in vitamin C include:

 
 Citrus – 

oranges, grapes, lemons and limes.

 
 Peppers – green, orange, red or yellow – take your pick.

Broccoli- Steam or meat (yes, meat!) for an easy and healthy meal. 

 Strawberries – Eat them fresh or add them to a simple smoothie.

 Kiwi – Add to your favorite fruit salad or make veggie skewers for a fun twist.
 

Foods that
are good sources of vitamin E
 
Vitamin E is an antioxidant that can help prevent cell damage. Some of the best foods for your skin that contain vitamin E include:
 
 Almonds – 

Add these to your recipe or mix them up in your own way. 

 Sunflower seeds –

 If you are not a fan of shells, buy sunflower seeds. Toss them in salads or add them to baked goods.
 
Polyphenols
 
Not familiar with polyphenols? These are powerful antioxidants found in a variety of foods. 

Some of the sources of polyphenols include:
 
 Tea and coffee –

 Studies have shown that the polyphenols in coffee and tea can help prevent photoaging and hyperpigmentation. Just know how much caffeine your system can handle, or choose decaffeinated when you can. 

 Grapes – 

Grapes, skin, and grape juice contain polyphenols such as resveratrol, phenolic acids, anthocyanins, and flavonoids.

 Chocolate – 

In addition to antioxidants and vitamins, chocolate (especially dark chocolate) contains flavanols, or types of polyphenols. They reduce the rough texture of your skin and protect against sun damage. So, rejoice in knowing that you can eat a few ounces of chocolate every day! Just make sure it has 60-70% cocoa. 

 
Summary: 

The best way to take care of your skin is to eat a diet rich in plant-based foods and reduce the amount of processed foods and alcohol. If you eat these recommended foods on a regular basis, you can feel good – and your skin will reflect it.