Good skin care, such as sun protection and gentle cleansing, can keep your skin healthy and glowing. However, external care is not enough; it is important to include foods rich in nutrients and biologically active compounds in the diet. Their antioxidant, anti-inflammatory and moisturizing properties will help prevent wrinkles and acne, and keep skin hydrated, soft and supple.
It is also important to keep your body hydrated, so it is recommended to drink 1.5 to 2 liters of water per day.
Products that will make your skin perfect
Here are some of the products that help improve your skin condition and make it perfect and healthy:
1. Sweet Potatoes or Sweet Potatoes. Sweet potatoes are good for the skin because they are rich in beta-carotenes, which are pigments that the body converts into vitamin A, a nutrient that protects the body's cells from damage caused by free radicals and the sun's UVA and UVB rays, preventing burns and maintaining skin hydrated, elastic, beautiful and healthy.
How to eat: Sweet potatoes can be eaten with or without skin, fried, grilled, and included in your daily diet.
2. Salmon. Rich in omega-3 fatty acids, especially DHA, which is a type of healthy fat that is part of the skin's cell membrane and is responsible for keeping skin smooth, hydrated and wrinkle-free.
In addition, the omega-3s found in salmon have antioxidant and anti-inflammatory properties, which help prevent acne, psoriasis or skin allergies, and also protects the skin from sun damage. damage that can lead to wrinkles and fine lines.
How to consume: To reap the benefits of salmon, it is recommended to consume 85 grams of this fish twice a week, fried, stewed or grilled.
3. Avocado. Rich in healthy fats, vitamins C and E, necessary to maintain elasticity and hydration of the skin, as well as to combat stretch marks, wrinkles and cellulite.
In addition, vitamin C contained in avocado has an antioxidant effect and fights free radicals that cause skin aging. It also stimulates the production of collagen in the skin, reducing sagging, increasing its firmness and elasticity, giving it a more beautiful and healthy appearance.
How to use: Avocado can be eaten as is or used in salads, juices, smoothies or dressings.
4. Oatmeal. A healthy food for the skin as it is rich in avenanthramide, a bioactive compound with antioxidant effects that helps fight premature aging, especially the formation of wrinkles and fine lines.
In addition, zinc, found in abundance in oatmeal, also strengthens the immune system, helping to complement the treatment of inflammatory skin conditions such as irritation or eczema.
How to use: The recommended amount of oatmeal per day is 2 tablespoons, which can be added, for example, to fruits and yoghurts or used in the preparation of smoothies, juices or fruit salads.
5. Beets. Contains a large amount of antioxidants such as vitamin A, betalains, flavonoids and carotenoids. It is a beneficial product for the skin, helping to protect healthy cells from damage caused by free radicals.
How to use: beets can be consumed raw or boiled, in salads, juices, etc. In addition, beet tops can also be eaten fried, added to omelettes, soups, pies and pancakes.
6. Watermelon. Rich in vitamin A, vitamin C, beta-carotene and lycopene, nutrients and antioxidant carotenoids that help protect skin from damage caused by free radicals and ultraviolet radiation from the sun, thereby preventing premature aging.
How to use: Watermelon can be eaten fresh or used in dishes such as salads, juices, sorbets or smoothies.
8. Orange. Rich in vitamin C, an essential nutrient for collagen formation, promoting strong, healthy, sagging skin.
Additionally, orange also contains beta-carotene and vitamin A, which are antioxidants that prevent free radicals from damaging healthy skin cells, preventing premature skin aging.
How to use: Orange can be consumed fresh, in the form of juice, and also added to recipes for cakes, jams and desserts.
8. Broccoli. Rich in vitamin A, vitamin C and carotenoids such as lutein and zeaxanthin, it is beneficial for the skin by protecting healthy cells from oxidative damage caused by free radicals, which can cause dry and wrinkled skin.
In addition, broccoli also contains sulforaphanes and glucosinolates, which are powerful antioxidants and anti-inflammatory agents that protect against sun damage and free radicals, helping to maintain healthy skin.
How to use: Broccoli can be eaten cooked in recipes such as soups, stir-fries, pasta and omelettes. However, the best way to avoid losing nutrients is to consume broccoli raw, such as in salads or natural juices with orange, melon and carrots.
9. Tomatoes. An excellent source of vitamin C, lycopene and lutein with antioxidant properties that protect the skin from sun damage and also help prevent the formation of wrinkles as they improve skin microcirculation, promoting cellular nutrition and skin cell renewal, being one of the most beneficial ingredients in the world. An excellent nutritional option for maintaining healthy and firm skin.
How to use: Tomatoes can be consumed daily in their natural form or, for example, used in salads, sauces, soups or juices.
10. Dark chocolate. Rich in flavonoids and catechins, antioxidants that help reduce inflammation and prevent free radical damage. Thus, dark chocolate helps improve blood circulation and increase hydration, preventing loss of skin elasticity and the appearance of wrinkles.
How to use: It is important that dark chocolate contains at least 70% cocoa. It can be eaten alone or added to yogurt, milk or smoothies, making it a very versatile food. The recommended dose of dark chocolate is 25g per day, which is equivalent to about 1 square.
11. Sunflower seeds. Rich in vitamin E, selenium, zinc and folic acid, which help nourish and repair the skin, they have antioxidant properties that help prevent premature aging, keeping skin healthy and firm.
How to consume: A good way to consume sunflower seeds is to add them to things like leafy greens or fruit salads, or even smoothies or juices.
12. Purple grapes. Contains resveratrol, vitamin C, flavonoids and anthocyanins, which are powerful antioxidants that reduce the effects of aging by fighting free radicals that damage skin cells and cause wrinkles, making it an excellent option for maintaining beautiful, firm skin.
Other foods rich in these nutrients include red fruits such as strawberries, cherries, blueberries, raspberries, red guava and blackberries, which can be added to your diet and consumed daily.
How to use: Grapes can be eaten with skin and seeds, fresh or used in the preparation of juices, desserts, salads, popsicles, jams, jellies and mousses.
13. Soy. A healthy food for the skin as it is rich in isoflavones and saponins, bioactive compounds that help reduce fine lines and wrinkles and improve skin elasticity, leaving it more hydrated, soft and firm.
How to consume: For example, soy can be consumed in the form of cooked grains, flour, textured protein, or soy milk. Another way to reap the skin benefits of soy is by consuming tofu. Check out some healthy recipes and learn how to cook soy.
14. Green tea. Green tea contains high levels of antioxidants such as flavonoids and catechins, which prevent cell aging as they fight free radicals, preventing the formation of wrinkles and also keeping the skin hydrated and healthy.
How to consume: A good way to consume green tea is to make an infusion and drink about 2-4 cups per day, using green tea leaves or tea bags.
15. Pumpkin seeds. Containing high levels of vitamin E and carotenoids, pumpkin seeds are a beneficial food for the skin as these nutrients act as antioxidants and anti-inflammatory agents, preventing inflammation and oxidative stress on healthy skin cells.
How to use: Pumpkin seeds can be roasted and used as a snack or added to salads and yogurts. In addition, they can be crushed and used, for example, in making bread, pastries and sauces.
16. Rosemary. Rich in antioxidants such as rosmarinic acid, caffeic acid and carnosic acid, which prevent the formation of free radicals that cause damage to healthy cells, helping improve skin health.
How to use: Rosemary leaves can be used to make tea and also as a seasoning for foods such as meat, fish, chicken, sauces and bread.
17. Apples. Containing significant amounts of carotenoids and flavonoids, it is considered a beneficial product for the skin as it helps prevent free radical damage to healthy skin cells, thereby preventing sagging and wrinkles.
How to use: the apple can be eaten raw or used in the preparation of fruit salads, compotes, smoothies, added to vinaigrette and other salads.