Overview

Some fruits and vegetables not only contain antioxidants, but also contain healthy amounts of vitamins C and E to fight wrinkles. Green leafy vegetables such as kale and spinach are also great ways to get extra antioxidants for healthy skin cells. They can reduce inflammation and provide necessary nutrients to the skin. In addition, it helps to nourish your skin and hair, and thanks to these omega-3 fatty acids, it can even seriously boost your mood and help relieve any hormonal irritability.

1. Salmon

Fatty fish like salmon contains omega-3 fatty acids, which can reduce inflammation and maintain skin moisture. They are a rich source of omega-3 fatty acids, which are important for maintaining healthy skin. The essential fatty acids in salmon encourage your skin to retain water, leaving it soft, supple and youthful. The body cannot produce these acids by itself, so they must be consumed in sufficient quantities.

2. Avocados

Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect the skin from oxidative damage.

A treasure trove of health benefits, it contains many vitamins that improve the appearance of the skin, the most important of which is vitamin E, which helps moisturize the skin and protect it from the effects of aging. As well as vitamin C, this stimulates collagen production and reduces the appearance of wrinkles, and fatty acids that protect the skin from dehydration and keep it fresh.

3. Tomatoes

Tomatoes-Although technically a fruit, tomatoes are also considered a vegetable used in cooking. Because tomatoes are rich in carotenoids, they are an excellent food for maintaining healthy skin.

It contains many minerals and vitamins, the most important of which is vitamin C, which stimulates the production of collagen in the skin, and the lycopene contained in tomatoes protects the skin from the effects of sun exposure. Benefiting from important antioxidant properties, lycopene would protect our cells from the attacks caused by the free radicals responsible in part for the premature ageing of the skin.

4. Dark chocolate

Dark chocolate contains flavonoids; compounds with antioxidant properties that help moisturize the skin, improve blood circulation and prevent premature wrinkles.

 It is a rich source of vitamins and minerals, such as copper, iron, magnesium and manganese, which support the production and formation of collagen to help maintain the health and youthfulness of the skin, and other minerals such as calcium contribute to the renewal and repair of skin cells.

5. Garlic

This is one of the healthiest foods for your skin, thanks to the fact that it contains many antioxidants, which fight skin aging and the signs of aging.

 Garlic contains vitamin C, polyphenols and flavonoids that help protect the body's cells from free radical attack and thus slow down the signs of physical aging.

6. Potatoes

It contains beta-carotene, which improves the skin's ability to resist the sun, prevent infections, dry skin and premature wrinkles. Beta-carotene protects the skin from external aggressions such as pollution and the sun, promotes healing and cell renewal.

Exposure to UV rays induces a deficiency in vitamin A. The intake of beta-carotene is therefore recommended to protect the skin during exposure to UV rays and as a preventive measure to limit cellular aging.

7. Sunflower seeds

Like vitamin C, vitamin E is another powerful antioxidant that fights free radicals that damage skin. Just one ounce of sunflower seeds contains 66% of daily need for vitamin E! Vitamin E along with vitamins A, D, and K require the presence of fat for absorption. Gear up for glowing skin by sprinkling sunflower seeds on top of full-fat Greek yogurt for a protein, fat, and antioxidant-filled snack.

8. Red bell pepper

Do you suffer from fine lines around the eyes? Don't hesitate to include red bell pepper in your diet, as it is one of the foods rich in antioxidants that reduce the appearance of wrinkles around the eyes and make the skin more resistant to the effects of the sun.

9. Broccoli

Broccoli contains a myriad of skin-friendly vitamins, including vitamins C and A, which are antioxidants that stimulate collagen production. It also contains vitamin K, which speeds up bruise healing and helps improve skin health. 

10. Chou

One of the most important foods rich in materials that help the freshness and clarity of the skin, such as vitamins "B", "A" and "E", as well as the elements magnesium, iron, potassium and phosphorus that the skin needs to look healthy.

11. Brown rice

Replace white rice with brown rice, which contains selenium, an antioxidant that keeps your face fresh. The brown rice grain contains magical powers for your skin cells. A grain of rice is also rich in starch, carbohydrates, protein, fiber and minerals. A grain complete with vitamins E and B. It acts as a shield to combat external aggressions such as pollution, cold, or UV. and stimulates the regeneration of skin cells.

12. Thon

Selenium is one of the most important secrets of youthful skin, as it works to maintain "elastin" inside the skin, the protein responsible for skin elasticity. Canned tuna contains a high percentage of selenium, in addition to its omega-3 content, which protects the skin from the effects of aging.

Takeaway

Taking a multivitamin daily is also a great way to provide your skin with the micronutrients it needs to look healthy. Eat the right food balance and you will give your skin important nutrients to help it stay soft, supple and flawless. , one thing that you should know is that your skin  should be nourished from the inside out. 

Be sure to include protein in every meal and snack with foods such as meat, fish, dairy, beans, or nuts to strengthen your skin and increase feelings of fullness. Treat your skin with kindness and optimize your diet by eating antioxidant-rich fruits and vegetables, healthy fats from oily fish and nuts, and a varied and balanced diet.

DISCLAIMER  

Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice.