Diet gun

Clean, healthy skin is made up of healthy, elastic and vibrant skin cells.

As we age, there is a slowdown in the natural process that aims to maintain a youthful appearance, such as tone, firmness and radiance.

Visible signs of skin aging, especially after the age of 40, such as discoloration, fine lines, wrinkles, appear as a result of the skin’s natural defense mechanisms, as well as due to the slowing down of cell renewal, proliferation and regeneration.

A helpful diet for clean and healthy skin is one that is full of nutrients for skin health.
Eating the following foods helps in good skin health.

1. Fatty Fish

Fatty fish like mackerel, trout, salmon, and herring are rich in omega-3 fatty acids. Omega-3s have been shown to help with skin elasticity, reduce inflammation, and reduce the skin’s sensitivity to harmful UV rays.

2. Avocado

Avocado contains healthy plant fat and antioxidants, which protect the skin from premature aging and sun damage. It also contains vitamins E and C, which significantly improve skin by supporting collagen and resisting oxidative damage.

3. Sweet Potatoes and Carrots

Both of these foods contain high levels of beta-carotene, or provitamin A, which helps renew skin cells by boosting collagen and elastin production.

4. Broccoli

Broccoli is also high in vitamin C and polyphenols. Polyphenols help inhibit certain enzymes involved in the breakdown of collagen and elastin proteins, thus slowing down the signs of aging. These substances also help protect against UV damage, provide anti-inflammatory effects, accelerate skin regeneration, and may help improve blood circulation and elasticity in the skin.

5. Tomato

Tomatoes contain lycopene, which has antioxidant and anti-inflammatory properties and has been shown to protect the skin from damage that sun exposure can cause, such as pigmentation.

6. Soy

Soy contains isoflavones, which may play an important role in protecting the skin, especially for women. Isoflavones may have a more significant effect during menopause, when reduced estrogen levels cause skin to lose elasticity.

7. Seeds and Nuts

Flaxseeds, sunflower seeds, sesame seeds, pumpkin seeds, chia seeds, walnuts, almonds, and peanuts are an excellent source of micronutrients such as selenium and zinc, vitamin E, and omega-3 fatty acids, which fight free radical damage that contributes to skin aging.

8. Citrus Fruits

Fruits such as kiwis, grapes, oranges and lemons are rich in vitamin C, which helps strengthen the skin because it actively participates in the production of collagen, maintains skin firmness and reduces wrinkles. The antioxidant action of vitamin C fights free radicals. Red grapes contain resveratrol which is believed to have anti-aging properties.

9. Extra Virgin Olive Oil

Extra Virgin Olive Oil is the healthiest choice of oil for cooking and to use raw in salads.

A diet rich in Extra Virgin Olive Oil reduces the effects of photoaging on facial skin due to the monounsaturated fatty acids it contains and due to squalene, which protects against skin dryness and damage from free radicals.

10. Water

Drinking enough water helps keep our cells hydrated, so they can more easily resist the effects of sun exposure.