the best 07 foods to keep your skin without wrinkles
07Avocados
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin
Getting enough of these fats is essential to keep skin flexible and moisturized.
One study in over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin
Preliminary evidence also shows that avocados contain compounds that may protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging
Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don't get enough vitamin E through their diet.
Interestingly, vitamin E seems to be more effective when combined with vitamin C
Vral protein that keeps your skin strong and healthy
06Fatty Fish
A deficiency in vitamin C is rare these days, but common symptoms include dry, rough and scaly skin that tends to bruise easily.
Vitamin C is also an antioxidant that protects your (Open) the next page to continue reading)<><> skin from oxidative damage — caused by the sun and the environment — which can lead to signs of aging
A 100-gram serving, or about 1/2 an avocado, provides 10% of the Reference Daily Intake (RDI) for vitamin E and 17% of the RDI for vitamin Citamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structu
Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health
Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin
The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful UV rays
Some studies show that fish oil supplements may fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus
Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation
This type of seafood is also a source of high-quality protein, which is needed for (Open) the next page to continue reading)<><> maintaining the strength and integrity of your skin
Lastly, fish provides zinc — a mineral vital for regulating inflammation, the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing
05Sunflower Seeds
05Sunflower Seeds
In general, nuts and seeds are good sources of skin-boosting nutrients.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds packs 37% of the RDI for vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein (15). 4. Sunflower Seeds
In general, nuts and seeds are good sources of skin-boosting nutrients.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds packs 37% of the RDI for( Open) the next page to continue reading)<><> vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein
04Sweet Potatoes
Beta-carotene is a nutrient found in plants.
It functions as provitamin A, which means it can be converted into vitamin A in your body.
Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes
Sweet potatoes are an excellent source — one 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A
Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin.
Interestingly, high amounts of beta-carotene may also add a warm, orange color to your (Open) the next page to continue reading)<><> skin, contributing to an overall healthier appearance
03Broccoli
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C
It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer
Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body
In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by (Open) the next page to continue reading)<><> as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin
02Dark Chocolate
If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.
After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experience thicker, more hydrated skin.
Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin
Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning versus eating low-antioxidant chocolate
Several other studies have produced similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study did not find significant effects
Make sure to choose dark chocolate with( Open) the next page to continue reading)<><> at least 70% cocoa in order to maximize the benefits and keep added sugar to a minimum.
Green tea may protect your skin from damage and aging.
The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.
Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage
One 12-week study in 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%. Green tea also improved the moisture, roughness, thickness and elasticity of their skin
While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There's evidence that milk could reduce the impact of green tea’s antioxidants