12 super foods you must eat for radiant, healthy and younger-looking skin

You are what you eat!

Say that your skin is a reflection of your inside health, you may be in your 20s but you look 30s or on the contrary 30s and yet still look like 20s, it because your health reflects how you look on the outside. Your skin’s health is an indicator of your internal health.

Researchers from the University of Florence have recently discovered that certain types of foods could accelerate the production of free radicals and the ageing of our skin up to 50-fold. These are advanced glycosylated end products (AGE) and they form a toxic mix of proteins and sugars that increase free radical damage. AGE foods that should be reduced include fried fish and meat, cakes, white bread and pasta and soft drinks. Remember to put those on your no no list!

While there are foods that could make you looks older, on the contrary there are also foods in which contains a bunch of thing that is good for your skin and overall your health! Those are called the super foods. Dermatologist and nutritionist Dr Nicholas Perricone has long sung the praises of super foods.

“We’ve known for some time that phytochemicals activate age-fighting processes in the body. We now know that when applied topically, food-source antioxidants provide visible results to the skin. They assist the cells’ ability to repair themselves, producing a more youthful appearance.”

So what are these amazing foods we’ve been talking about…

Here’s how to eat your way to a better health 
healthy8– Eat oily fish. Wild salmon, according to Perricone, is at the top of the super foods list. “Coldwater fish such as salmon are an outstanding source of protein, carotenoid antioxidants and essential fats such as the omega-3s, all of which possess anti-inflammatory effects.”

healthy2– Boost your berry intake. Berries are nature’s most potent antioxidant-containing fruits. Blueberries are high in anthocyanins (one of many antioxidants, which fight off the damage in our bodies caused by free radicals).

healthy7Add kale to your salad. Leafy greens, especially kale, are high in antioxidants and vitamin K—both of which help the skin look young (antioxidants because they help slow down the process of aging, and vitamin K because it protects the skin’s elasticity).

healthy3Avocados are an excellent source of vitamin E. Vitamin E cream helps soothe dry skin. Other good sources of vitamin E include olive oil, nuts, seeds, wheat germ and whole grains.

healthy9– Snack on pumpkin seeds. They supply your body with the mineral zinc, which is needed for healthy wound healing and to balance oil production in the skin. It is also useful for treating many skin conditions such as eczema and acne. Sunflower seeds, eggs, nuts and oats are also rich in zinc.

Almond– Eat almonds for snacks. Almonds are a high source of vitamin E, known to protect our skin from the sun’s rays

healthy6Banana! They are a great source of vitamin C and contain the trace mineral silica, which is essential for healthy skin. The body uses it to make the connective tissue collagen. Other food sources of silica include kelp, whole oats, buckwheat, brown rice, green leafy veggies and alfalfa.

healthy10– Cook your tomatoes. Tomatoes are a rich source of lycopene, a skin healthy antioxidant. And cooking tomatoes actually increases the concentration of lycopene.

healthy11Carrots are always good. Carrots are packed with beta-carotene, a precursor to vitamin A, which helps to promote the skin’s repair and maintenance. A deficiency in vitamin A usually results in dry skin. Other foods that are high in vitamin A that you can try include liver, spinach, chilli, sweet potatoes and apricots.

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GreenTeaGreen tea contains polyphenols, which help eliminate free radicals. It’s also thought that it can reactivate dying cells, which can make it beneficial in treating psoriasis, rosacea and wrinkles.

healthy5– There’s no excuse not to eat zinc-rich dark chocolate. Look for dark chocolate with cacao content above 70 percent for higher antioxidant power.

healthy12– An apple a day keeps the doctors away! One of the super foods with high levels of fiber, like apples, can help the body flush out toxins, which can lead to inflammation and clogged pores. Constipation has also been linked to skin conditions like acne. But a high-fiber diet with adequate hydration will help keep things moving smoothly.

Here are the list of top skin nutrients:
Vitamin A: Milk, cheese, egg yolk, fish liver oils and beta-carotene-rich (provitamin A) foods such as carrots, sweet potato, pumpkin, apricots and mangoes.

Vitamin C: Citrus fruits such as oranges, mandarins and lemons, as well as fruits such as kiwifruit and berries.

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Zinc: Lean meat, chicken, fish, dairy foods, brewer’s yeast, eggs (yolk), legumes, wholegrain cereals and bread, pecans, sunflower and pumpkin seeds.

Antioxidants: Berries, green tea, red and orange fruit and vegetables.


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Healthy fats: Oily fish (salmon, trout, mackerel, sardines), cold-pressed flaxseed and extra virgin olive oil, nuts and seeds (especially chia seeds), and avocado.

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