8 Foods to Incorporate Into Your Diet to Have Perfect Skin – Our skin regenerates continuously, and new ones replace dead cells. Over time, this process slows down, and the first symptoms of ageing appear, the hated wrinkles and lines of expression.
Specific external agents can speed up this process. One of the worst with undoubtedly excessive sun exposure due to the harmful effects of UV rays on our body. Pollution, stress, or tobacco also promote skin ageing.
Protecting ourselves from the sun, staying hydrated, getting enough sleep, and putting aside certain harmful products like alcohol and tobacco are some of the changes that help improve our skin.
But what we eat also plays an important role in the health of our skin. Eating foods rich in antioxidants, which can slow or decrease free radicals’ effects, protects the body from cellular damage caused by these molecules.
If you include vitamins C, E, beta-carotene, and certain minerals like selenium and zinc in adequate amounts, science can help prevent the dermis’s ageing.
Table of Contents
Foods rich in Vitamin-C, Such as Citrus
Vitamin C helps improve the appearance of your skin as you age, as some research has suggested.
The benefits, also known as ascorbic acid, include acting as a cofactor for several enzymes essential for collagen synthesis and stability and as an intracellular antioxidant.
Some studies also suggest that this vitamin may protect against natural light against ultraviolet radiation and carcinogenesis.
Citrus fruits like grapefruits, oranges, and lemons are some of the foods richest in vitamin C to help your skin. Also, kiwi, broccoli, or strawberries are good sources of ascorbic acid.
On the other hand, citrus fruits, especially lemon and orange, are rich in flavonoids, phytonutrients with high antioxidant capacities that also seem to defend against the harmful effects of UV rays.
Foods Rich in Vitamin E like Walnuts
Some studies suggest that vitamin E can protect our skin by having anti-tumour properties and photoprotective effects. The benefits result from its ability to influence the impact of free radicals actively.
Walnuts, spinach, and olive oil are rich in vitamin E.
Blue Fish
The so-called blue fish includes salmon, tuna, sardine, bonito, anchovy, or emperor.
This type of fish is rich in healthy fats and rich in omega-3 fatty acids and proteins. This makes it a highly recommended food when it comes to taking care of our skin.
Omega-3 fatty acids help keep skin hydrated and elastic, reduce inflammation, promote a more even tone, and reduce the risk of developing non-derived skin cancer melanoma.
Selenium-Rich Foods like Brazil Nuts
Selenium is a mineral that stimulates our immune system and provides excellent protection for our skin.
This is because this nutrient protects against cancer and UV rays. And also know to be the best diet to have perfect skin.
On the other hand, research suggests that a selenium deficiency affects the skin’s protective antioxidant enzymes.
Brazil nuts, sunflower seeds, garlic, eggs, or red meat are rich in selenium, among other things.
Foods Rich in Beta-Carotene Such as Carrots
Carrots, squash, or sweet potatoes are some foods that are high in beta-carotene and do a lot for your skincare routine.
According to some scientific findings, beta-carotenes play an important role in photoaging and skin cancer caused by sun damage.
More generally, some studies have shown that carotenoids can also help fight carcinogenesis and scavenge free radicals.
Lycopene-Rich Foods such as Tomato
Tomatoes are a fruit rich in lycopene, a type of carotenoid, and as such, it is beneficial for skincare conditions due to the benefits mentioned above of these phytonutrients.
On the other hand, some studies have focused on the specific effects of lycopene on the skin. Suggesting that it can prevent the skin’s roughness and roughness.
Research published in 2010 found that the antioxidant activity of lycopene-treated skin was up to ten times that of untreated skin.
Watermelon and papaya are also rich in these carotenes, which helps to have a perfect diet to have perfect skin.
Zinc-rich Foods like Pumpkin Seeds
Lack of zinc in the diet can lead to moderate or even severe dermatitis.
And it is that this mineral plays an important role in the skin regeneration process by controlling the enzymes and proteins necessary for it. The presence of zinc is significant for wound healing and reducing skin inflammation.
Some foods rich in this mineral are pumpkin seeds, liver, oysters, and, to a lesser extent, almonds and hazelnuts.
Isoflavone-Rich Foods such as Soybean
According to a 2007 study in Japan, isoflavones appear to help with skin ageing.
The research focused on women between the ages of 30 and 40, divided into two groups, one taking isoflavones made from soy and taking a placebo. After 12 days, the first group showed improvements in skin elasticity and fine wrinkles near the eyes.
In 2006, another study showed evidence that soy isoflavones can help with the sun’s damaging effects on the skin.
