Want to get a smoother, more youthful complexion? Expensive beauty treatments and high-tech procedures are after-the-fact solutions. You can get great-looking, wrinkle-free skin from the inside out by eating nutritious foods. Add some of the ten best foods for your skin to your daily diet for anti-aging benefits.
One of the best foods for your skin, tofu is a staple in the Japanese diet and is favored by many vegans and vegetarians.
Tofu is loaded with isoflavones, polyphenolic compounds that are similar to human estrogen. They also have antioxidant properties that fight free radicals and keep your skin looking younger. As we age, the amount of collagen, or natural protein, in our skin becomes disconnected and loose. This causes sagging, wrinkles and lines. The isoflavones in tofu may protect collagen, according to a study published in the Journal of the American College of Nutrition. Researchers found that mice receiving isoflavones had smoother skin after being exposed to UV light than mice that were exposed to ultraviolet light, but didn’t receive the phytochemical.
Don’t be discouraged by the waterlogged block of plain tofu when you open up the package. Tofu absorbs the flavor of the food you cook with it, so you can whip up tasty dishes like peanut-crushed tofu triangles or scramble tofu with onions, kale, red pepper and turmeric.
Drinking coffee can do more than perk you up in the morning. Research shows caffeinated coffee may offer protection against skin cancer.
A study by the AARP and National Institute of Health indicated drinking four or more cups of coffee a day may reduce the risk of developing melanoma. A European study of 93,000 women published in the European Journal of Cancer Prevention showed that women who drank one cup of coffee a day reduced their risk of getting nonmelanoma skin cancer by 10%, and the amount of protection increased the more they drank. The study showed that only caffeinated coffee provided protection against skin cancer.
Eat fresh corn off the cob for anti-aging skin benefits. Antioxidant-rich corn contains plenty of Vitamin A, one of the best nutrients to keep your skin smooth and supple. The vitamin A in corn can turn back the clock on your skin by fighting free radicals and keeping skin cells healthy.
Olive oil, a staple of the Mediterranean diet contains monounsaturated fatty acids, which have anti-aging benefits. Using olive oil instead of sunflower or corn oil will save you calories and save your skin. Olive oil has polyphenols, antioxidants that fight off cell-damaging free radicals to keep collagen and elastin strong.
Several studies have focused on the benefits of green tea for better skin. According to a 2011 study in the Journal of Nutrition, participants who drank green tea every day for 12 weeks had smoother, more elastic skin than people in the control group. The green tea drinkers experienced one-fourth less skin damage when exposed to UV light than their counterparts. The catechins in antioxidant-heavy green tea increase blood flow to the skin, delivering more essential nutrients to keep it tight and smooth. Other research has shown the antioxidants in green tea offer anti-inflammatory agents that guard against skin cancer.
Pomegranates have antioxidants called polyphenols. These powerful compounds fight cell-damaging free radicals and protect against UV rays. The polyphenols in pomegranates help regenerate cells to keep skin looking young and supple. Eating pomegranates (or drinking pomegranate juice) may boost blood flow to the skin and improve tissue repair. This helps prevent dry skin, wrinkles and lines, and may even protect against age spots and skin cancer.
Salmon contains healthy Omega 3 fatty acids, making it one of the best foods for your skin. Omega 3’s let nutrients and water absorb into the skin and guard against toxins. They’re a crucial anti-inflammatory been proven to inhibit factors that cause acne, sun damage to the skin, psoriasis, and even skin cancer. Bake, grill, roast or poach salmon. Avoid frying fish, which adds empty calories and damages your skin’s cellular structure, causing acne and other skin problems.
Broccoli is an all-around great choice for better skin. It’s full of antioxidants, including Vitamin E to protect your skin against the sun’s UV rays and protect skin cell membranes from damage. The Vitamin C in broccoli increases collagen production, keeping your skin moist and supple. Serve broccoli as a side dish with salmon, another one of the best foods for your skin, to get more anti-aging benefits.
A quarter cup of walnut pieces contains 113% of the daily recommended value of Omega 3 fatty acids. The omegas 3’s in walnuts have a significant amount of alpha-linolenic acid, which keeps skin moist and young looking. A deficiency in alpha-linolenic acid can cause eczema or scaly, dry skin. Vegans and vegetarians should eat walnuts (and other nuts) for their anti-aging skin benefits.
Eggs contain choline, a B vitamin which helps your body maintain healthy amounts of other energy-boosting B vitamins. All B vitamins help produce collagen and elastin to keep skin tight and youthful-looking. The carotenoid antioxidant lutein in eggs stops free radicals from damaging cells and helps produce even more elastin. Eggs also contain plenty of protein minus fat. Fat in the diet increases your odds of developing sagging skin or wrinkles. One of the best foods for your skin and an overall protein boost, consume eggs in moderation.
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