10 foods that are good for the skin to include on the menu

Slapping an expensive cream on your face or undergoing a state-of-the-art procedure might not be enough to have good skin, you know? There are more practical ways to achieve this: consume foods that are good for the skin and using sunscreen everyday. So it is!

“Certain foods naturally have various macro and micronutrients that can benefit the skin. This ranges from providing the protein intake needed to support the skin to fighting free radicals,” explains nutritionist Dr. Marcellus Garcia.

However, there is no need to obsess over a “superfood“! Know that it takes very little to include the so-called “skinfoodsabout your eating. “What matters most is your overall eating pattern. That is, most people need to eat more fruits and vegetables, eat good sources of protein and healthy fats, cut down on sugar and salt, and prefer whole foods to processed ones,” adds the expert.

According to the doctor. Cláudia Merlo, specialist in Cosmetology, the skin health it depends on micronutrients that act against free radicals that cause cellular damage such as aging and malignant lesions. And the vitamins that act against these free radicals are A, C and E, present in some foods!

Experts have selected 10 foods that can help you take care of your skin with food. With a balanced and healthy routine, you’ll already notice the difference in your skin! See the list below:

flax seed

They are rich in ALA (alpha-linolenic acid), a type of fatty acid Omega 3 found in plants. According to Garcez, they’re called omega-3s good fats and can help reduce the harmful effects of UV radiation, smoke and pollution. Also, it can help reduce wrinkles on your skin and improve dry skin. Other options are chia seeds, pumpkin seeds, salmon, tuna and sardines.

Kiwi

Did you know that kiwis have more C vitamin some oranges? Incredible, huh? Fruits are good for skin health as vitamin C is a powerful antioxidant that helps scavenge free radicals in cells. “Vitamin C is a cofactor for collagen production,” adds the doctor. Other foods rich in vitamin C are: blueberries, citrus fruits, guava, red peppers, parsley, strawberries and broccoli.

Avocado

good source of vitamins C and E, which are two of the antioxidants that help protect skin cells from the damage of aging. Furthermore, the fruit is also rich in monounsaturated fats, which help the body absorb vitamins, such as A, D, E and K. “Avocados also contain lutein and zeaxanthin, which according to some preliminary studies can help improve the tone of the skin,” adds Garcez.

kale and spinach

In fact, any dark green leaf it’s an overall nutritional powerhouse. “You’ll get an alphabet of vitamins from them, including many skin-friendly antioxidants. A powerful antioxidant, chlorophyll, makes plants green. It means eating green foods promotes detoxification, reduces inflammation, and improves digestion. Foods like leaves greens help improve circulation and cellular nutrition, which has an effect on the freshness and hydration of the skin,” explains the nutologist.

Yogurt

not just rich in proteinyogurt contains probiotics🇧🇷 This means that this is a great snack, as it fills you up just like kefir, kombucha and sauerkraut. “Probiotics are live, friendly bacteria that help fight inflammation. This includes inflammation that worsens skin conditions like acne, atopic dermatitis, and psoriasis,” says the doctor. Therefore, foods that contain probiotics can increase skin hydration, again helping with sagging skin.

Green tea

For smoother skin, try a shot of green tea instead of a cup of coffee. According to the expert, the drink has polyphenols, a type of antioxidant found in tea leaves. In this way, these substances help reduce the amount of sebum (oil) that the body produces. Also, green tea is rich in flavonoids, which help with DNA repair and also help diminish fine lines. Alternatives with polyphenols are turmeric, parsley, grapes and ginger.

Fish

you can take Coenzyme Q10 when consuming cold water fish such as herring, salmon and tuna. This substance is similar to the vitamin that occurs naturally in our body. “CoQ10 helps in cell growth and fights free radicals that damage the skin,” points out the nutritionist. An important point is that fish are also sources of protein and good fatsas the omega-3 fatty acids🇧🇷 Other options with the same nutrients are peanuts and chestnuts.

The oil

Olive oil is known to help reduce inflammation when eating a balanced diet. “This could be due to the antioxidants in olive oil, some of which are being studied for use in products to reduce eczema and psoriasis. Of the more than 200 types of chemical compounds found naturally in olive oil ‘olive, the main types of antioxidants of olive oil are called phenols“explains Garcia.

Carrot

Due to beta carotene, consuming carrots can help protect your skin from the harmful rays of the sun. Even the food has vitamins A, C and E🇧🇷 ′′ The vitamins with the most scientific studies that have antioxidant action are vitamins A, C and E; they fight excess free radicals and help maintain cellular integrity, helping to prevent skin ageing”, Merlo points out.

Peanuts

foods rich in Vitamin E they are great for combating some of the ways our skin ages. This is the case with almonds, peanuts and hazelnuts, but also with broccoli and spinach! “Vitamin E is an antioxidant, which means it can stop or reverse the damage that free radicals cause to cells. It can also reduce inflammation throughout the body,” explains the nutritionist.

Cooperation: Dr. Marcella Garcez, nutritionist, Dr. Cláudia Merlo, specialist in cosmetology, and Patrícia França, pharmacist.

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Source: Terra

Camila

Camila Luna is a writer at Gossipify, where she covers the latest movies and television series. With a passion for all things entertainment, Camila brings her unique perspective to her writing and offers readers an inside look at the industry. Camila is a graduate from the University of California, Los Angeles (UCLA) with a degree in English and is also a avid movie watcher.