For a variety of reasons, the skin changes as we age. This will depend on a variety of factors, for example, your lifestyle, your diet, your genes, and other personal habits. To help prevent wrinkles we bring you 10 foods you should eat to have a healthy and beautiful skin. Discover them!
Time does not forgive
As years pass by, the skin changes. Wrinkles, age spots and dryness start to appear. Furthermore, skin turns thinner and loses fat, becoming less soft and smooth, rendering recovery of its original appearance increasingly difficult.
Good nutrition, synonymous of a good complexion
Nicholas Perricone, a dermatologist and nutritionist who is regarded as a pioneer in the introduction of the theory of inflammation due to aging, said that for healthy skin a proper diet is mandatory. And to help us achieve this, he shared a list of what you should eat.
1- Let's start with fish
Wild salmon and other cold water fish (sardines, herring, trout, etc..) are a great source of protein needed to maintain and repair the body at cellular level, including the skin. They are rich in anti-inflammatories such as omega-3, which has the essential fatty acids to keep the skin supple, radiant and wrinkle free.
An elastic skin: Salmon's pink color is due to a pigment produced by astaxanthin, a carotenoid with powerful antioxidant super anti-inflammatory properties. This improves elasticity and reduces the appearance of fine lines.
2- Olives and olive oil, an ideal complement
According to Perricone, we need a source of healthy fats in our diet. Therefore, you can use extra virgin olive oil which contains oleic acid and helps to absorb fatty acids such as omega-3 and other vitamins and nutrients from our food.
3- Watercress for a clean face
This plant has a high content of potassium and is considered useful in the treatment of heartburn and blood purification. Watercress has been useful in the treatment of skin rashes, eczema, acne and other skin infections.
4- A radiant skin thanks to turmeric
This substance is considered as an excellent anti-inflammatory due to its antioxidant properties. It also increases blood levels of the enzyme glutathione S-transferase, a protein important and vital in the body's detoxification system to keep skin clear, firm, toned and radiant.
5- Blueberries, say goodbye to the flab
These fruits are an excellent source of many phytochemicals such as anthocyanin, which act as antioxidants. They work day and night to protect the skin from premature aging and the cells from the effects of the DNA. It also has great anti-inflammatory properties that help you against wrinkles and sagging skin.
6- Enjoy dark chocolate
Cocoa, a chemical protecting skin from the damaging effects of sun exposure, prevents the skin from aging. Additionally, cocoa has more antioxidants than blueberries, green tea and red wine. Some chocolate helps care for the cardiovascular system, significantly reducing the incidence of atherosclerosis.
7- Melon to moisturize your skin
Its content of vitamin C, vitamin A, beta-carotene and other carotenoids help prevent sun damage and improves the quality of your skin. It is also wonderfully moisturizing.
8- The coconut guarantees you a radiant face
This fruit will help to strengthen the connective tissues of the skin to keep it soft, smooth and supple. Both coconut's water and oil confer radiance to your skin while increasing antioxidant protection to prevent aging.
9- Avocados regenerate skin
These fruits are antioxidants and have truly unique regenerative properties because they contain oleic acid, which is the major fatty acid in olive oil. Also it has been shown avocados drastically reduce the levels of a gene involved in the development of breast cancer.
10- Dairy, the perfect touch for a healthy complexion
"It appears that probiotics normalize the immune response, inhibit inflammation, and may improve inflammatory conditions such as acne. When choosing dairy, I recommend natural yoghurt, sugar and kefir (Bulgarian yogurt)," said Perricone.
All with measure
Although some dermatologists recommend, some dairy products, like milk, these can increase insulin levels and hormones, which contribute to the development of pimples. For this reason it is suggested to avoid consuming these in excess.
What not to eat?
Perricone recommends avoiding foods that are high in sugar or saturated fats because they can cause bloating and accelerate aging. For example, bacon, bread, cereals, candy, corn starch, donuts, fast food, flour, fried foods, ice cream, among others.
Foods to control oily skin
Remember that having a poor diet causes inflammatory diseases such as acne. To avoid these problems of oil in the skin, Perricone recommends staying hydrated, eating a diet rich in fish, fruit and vegetables to give your skin the perfect dose of antioxidants.
Taking care of your skin and take care of your body
"Foods that are good for the skin are good for all body systems. They will help you increase energy and aren't fattening. However, food rich in fat, starch and sugar, deplete you of energy, ruin your skin, and increase your weight" said Nicholas Perricone.
An anti-inflammatory diet provides a healthy life
"This involves eating high quality protein (such as fish, chicken or tofu); carbohydrates with low glycemic index, such as fruits and vegetables, whole grains (such as oatmeal, beans and lentils), and healthy fats like nuts, seeds and olive oil. Be sure to drink plenty of water and antioxidants such as green tea.
You make the decision
Life is a succession of changes and skin is the proof. This is because we keep it exposed to sunlight, severe weather, and our bad habits. However, with these steps to help your skin will remain flexible and looking fresh. You decide!
Source: runrun.es
Pictures: Flickr (Maira Gall / John Loo / Steve Jackson / Whologwhy / Boca Dorada / Stu_spivack)
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