18 foods for perfect skin

You don’t necessarily have to spend a fortune on skincare products to get a glowing complexion.
You can have glowing, healthy skin by eating proteins, fatty acids and antioxidants.
The INSIDER site interviewed several dermatologists and a nutritionist to find out which foods are best for your skin

In addition to getting plenty of sleep, managing stress, and applying sunscreen, eating nutritious foods is the key to maintaining healthy, glowing skin.

In general, in addition to drinking plenty of water, a diet of healthy fruits, vegetables, proteins and fats is the key to cleansing the skin. It is also important to avoid anything that can increase body dehydration, such as too much alcohol or caffeine, which can affect skin tone, color, and elasticity.

But what are the foods that make your skin look y

1. Blueberries

Blueberries are rich in antioxidants, very useful for skin health, and in vitamin C, which protects against photodamage and photoaging caused by UV rays, protecting against the effects of free radicals that cause cellular damage to the skin.

2. Strawberries

Like blueberries, strawberries also contain antioxidants and vitamin C.
They are also a valid alternative to sweets because they are low in sugar and can be included in a food diet to keep blood sugar stable.
Foods with a high glycemic index can promote inflammatory skin processes and, in those predisposed to acne , contribute to making blackheads (comedones) worse.

3. Tomatoes

Tomatoes are rich in vitamins A and C, essential for cell turnover.
Vitamin A is also known as retinol, a common ingredient in anti-aging and acne products that promotes collagen production.

4. Avocado

Avocados contain polyunsaturated and monounsaturated fats, which have many benefits when it comes to skin tone and texture. One of these benefits is that they help prevent acne by reducing inflammation under the epidermis.

5. Tuna

Tuna is another great source of healthy fats, especially omega-3 fatty acids, which help to have soft skin.
Although countless dietary trends have taught us to avoid fatty foods, fats are an important part of any healthy diet and there is no reason to fear them.

6. Olive oil

Olive oil is another great source of healthy fats. In addition to making the skin supple, healthy fats make the skin more radiant.
If you’re worried about adding olive oil to your diet for fear that it will damage your skin, you can be sure it won’t.
Experts agree that fatty and oily foods do not directly cause acne , but tend to increase inflammation for other reasons: when they are processed and when they contain too much saturated fat.

7. Chicken

Protein is an integral part of any healthy diet and the same is true when it comes to a diet that is good for the skin. Protein is an essential source of amino acids, which promote cell production.
Amino acids are the building blocks of collagen, which is a very important protein for the skin because it gives it elasticity and prevents the formation of wrinkles.

8. Salmon

Salmon is rich in amino acids and proteins and is one of the best sources of omega-3 fatty acids.
Salmon fats keep the skin plumped up and hydrated and provide satiety by preventing the excessive consumption of sugars, which are linked to inflammation and worsening of acne .

9. Cabbage

Cabbage is rich in retinol and its derivatives, known as retinoids.
Retinoids promote collagen production and cell turnover, thus protecting against wrinkles and having many anti-aging benefits.
The retinoids in skin care products are absorbed by the skin and help promote cell turnover in the top layer of the skin, the epidermis, treat acne by preventing the formation of blackheads and also promote collagen.

10. Carrots

Carrots contain beta-carotene, which is converted into the active molecule retinol or vitamin A, by the metabolism of the liver. The benefits of beta-carotene are the same as vitamin A, because it is its precursor molecule .

11. Sweet potatoes

Sweet potatoes are a primary source of beta-carotene and, therefore, of vitamin A.

They are also rich in vitamin C, which promotes collagen formation and helps the skin maintain elasticity.

12. Spinach

Spinach is an excellent source of zinc, another vitamin that has important properties for the skin.

Zinc has many healing properties and there is even some evidence that it can help with acne comedones .

Dark green leafy vegetables like kale, spinach, and broccoli are also significant sources of beta-carotene. The green chlorophyll, in these cases, covers the orange pigment.

13. Nuts

Nuts are not only a great source of healthy fats, they also contain zinc, which is necessary for the proper functioning of the facial sebaceous glands.

Zinc acts as a moisturizer in our skin. Therefore, maintaining adequate zinc levels will keep our skin young.

14. Broccoli

Broccoli contains both vitamins A and C. Vitamin C, in particular, counteracts the formation of melanin in the skin and eliminates its accumulation at the level of skin spots. Through this mechanism, which is called “depigmenting”, vitamin C also performs the function of illuminating our skin.

15. Oranges

Oranges are a great source of Vitamin C, which is an important antioxidant for collagen production because it is a cofactor for collagen synthesis.

Vitamin C can also help prevent damage from UV rays, including the breakdown of collagen that can occur as skin ages.

16. Red wine

Red wine contains an antioxidant called resveratrol, which the skin can benefit from. However, it is important to drink it in moderation, because too much alcohol is not good for health and increases dehydration. For women, it is okay to drink one glass of wine a day, for men even two.

17. Seeds

The seeds are a source of healthy fats, omega-3s, and many other antioxidants.
Pumpkin seeds, chinoa seeds, and sunflower seeds are also rich in zinc, which helps keep skin hydrated, reduce wrinkles, fight free radicals, and strengthen the immune system.

Seeds are also an easy addition to almost any meal and a convenient snack when on the go.

18. Bone broth

Bones are a good source of natural collagen, and by drinking broth made from bones, such as chicken broth, you can strengthen the skin from the inside out.

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