It comes as no surprise that what we put in our bodies will be reflected back out through a healthy, vibrant glow. Eating a diet of fruits and veggies and whole grains has a wide variety of benefits for the skin. Incorporating some of the following foods into your diet will reverse the signs of aging, damage caused by the sun and even reduce wrinkles. The following is a list of nutrients that are good for the skin and the foods that contain them.Lycopene helps eliminate free radicals in the skin which directly cause aging. Tomatoes, particularly when they are cooked which concentrates the levels of lycopene is an excellent source. You can find lycopene in watermelon, grapefruit and asparagus.
Catechins are an antioxidant that can reduce the signs of damage caused by the sun. Look for them in green tea, dark chocolate and red wine.
Flavonols also protect against sun damage and make your skin feel soft and supple. Blueberries, black beans, and kidney beans contain flavonols.
Niacin (Vitamin B3)is an anti-inflammatory which will reduce redness. Look niacin in peas, tuna and salmon.
Omega 3 Fatty Acids are know for their brain boosting effects, but they are good for the skin as well. They are an anti-inflammatory and work to attract water to skin cells which reduces wrinkles. Food that contain these essential fatty acids are salmon, walnuts and flax.
Riboflavin(Vitamin B2) has the ability to maintain healthy tissue and repair blemishes. Eat almonds, sesame seeds and edamame to receive the benefits.
Selenium is great for preserving the elasticity in the skin that keeps it looking firm and tight. Try canned tuna, Brazil nuts and oysters.
Vitamin A is a powerhouse for the skin. Not only does it maintain and repair skin cells, but prevents dry skin and fight free radicals. Sweet potatoes are an excellent source for Vitamin A, as are mangoes, spinach and carrots.
Vitamin C helps to increase collagen production which keeps skin firm. Look for it in dark, leafy greens, broccoli and peppers.
Vitamin E also protects the skin against damaging ultraviolet light. The best source of Vitamin E is olive oil, kale and almonds.
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