The skin is the most vivid evidence of how well or bad we treat our bodies. It is already notorious to state that we are what we eat and it is only logical that diet also affects the most extensive organ of the human body, which is the skin. The aging process cannot be stopped, but we can at least slow it down with a properly chosen diet and a proper lifestyle. In addition to plenty of active exercise in the fresh air, relaxation and quality sleep, we can achieve this primarily with a healthy diet, rich enough in fruits and vegetables, which are a rich source of antioxidants. They are the effective tools for minimizing the harmful effects of free radicals from the polluted environment. Plenty of fruits and vegetables, seafood and fish and an overall light diet are the best fighters against the manifestations of time on human skin.

Recent studies suggest that the Mediterranean diet is likely to help maintain the length of telomere, the end arms of chromosome arms whose shortening is associated with aging. Studies have helped to confirm that certain nutrients can prevent damage caused by environmental factors. Among other things, these substances maintain moisture in the skin and give it a radiant appearance.

A healthy and balanced diet based on full-value, minimally processed foods plays a key role both in reducing the risk of developing and developing various diseases and in slowing down the processes associated with aging. If someone clogs their body with harmful and low-quality food, they can confidently expect it to affect their appearance – and their skin in particular.

Of course, heredity factors, plenty of adequate sunlight, quality skin care and fluid intake also play a big role, but if you can look and feel better without wrinkles, with soft and smooth, wonderfully appealing skin based on a diet rich in the right foods, they could you should at least try it.

They are foods capable of neutralizing inflammatory processes, which at the same time protect the skin from the negative effects of the external environment and damage by free radicals. The chances that the skin will remain healthy and beautiful will increase rapidly with their regular consumption.

Berries.

Small berries of berries are characterized by high concentrations of antioxidants, fiber, vitamin C and other important nutrients. Their often dark red, blue and purple color is related to the antioxidant content of anthocyanins. Blueberries, blackberries, raspberries and cranberries also contain a large amount of other antioxidants – flavanols, as well as vitamins and minerals that help slow down the aging and degeneration of cells.

Dark leafy vegetables.

The dark green leaves of some vegetables, especially spinach and cabbage, contain antioxidants, lutein and zeaxanthin and help protect the body from the negative effects of ultraviolet radiation. The skin suffers from each exposure to intense sunlight, and the cumulative effect of repeated sun damage causes damage to the DNA of the upper layer of the skin, persistent inflammation, oxidative stress, and suppression of T-cell immunity. This increases the risk of skin cancer and also accelerates its aging. Repeated studies have shown that women who consume more green and yellow vegetables have fewer wrinkles.

Cucumbers.

They are a great source of fluid – up to 96 percent of cucumbers are water. They help maintain skin moisture. The content of minerals potassium, calcium, phosphorus, magnesium and iron, as well as various trace elements, especially sulfur, is very important. Sulfur is essential for the health of skin cells, hair and nails. It also cleanses the blood of toxic substances. The high content of silica helps to form collagen, which prevents the formation of wrinkles. The cucumber also helps from the outside – our grandmothers knew why they put peels on their faces when peeling cucumbers :)!

Guava.

One of the richest natural sources of vitamin C, which supports the production of collagen and helps improve the appearance of the skin. In addition, it has a wide range of other health benefits.

Tomatoes.

They are characterized by a high content of the carotene pigment lycopene, which acts as an “inner” sunscreen and protects the skin from UV radiation, the formation of so-called age spots and aging. Lycopene is a very powerful antioxidant that prevents damage caused by the action of free radicals on the DNA of cells and protects against cancer. Tomatoes also contain vitamin C and potassium, which regulates the content of moisture and nutrients in skin cells.

Avocado.

We could write a whole article about the health benefits of avocados. However, the fatty acids contained in it are important for skin health, which help maintain a healthy balance of fats in the skin, as well as vitamins E and H (biotin), which provide the skin, nails and hair with significant nutritional support.

Pomegranate.

It contains punicalagin and ellagic acid, bioactive substances with a strong anti-inflammatory effect, which protects the body from the effects of toxic substances, improves the condition of the skin and blood vessels. But it also has a number of other health-promoting properties.

Wild fish.

Fish living in the wild, especially fatty species such as sardines, herring, mackerel and salmon, contain omega-3 fatty acids, which have a positive effect on the skin’s elasticity and elasticity, have a great effect on reducing the formation of wrinkles, contribute to the formation sebum, positively affect the hydration of the skin, slow down its aging, act as a prevention of acne and prevent damage to the skin by sunlight.

Walnuts.

Particularly rich in polyunsaturated fatty acids and vitamin E, which are effective against aging and have anti-inflammatory properties. Other benefits for human health would take many sides.

Dark chocolate.

Quality dark chocolate contains a wide range of antioxidants, such as polyphenols, flavanols, catechins and others. The antioxidants flavanols in cocoa beans protect the skin from the effects of ultraviolet radiation and help reduce skin inflammation caused by its disproportionate exposure to ultraviolet radiation. High quality dark chocolate helps improve blood circulation to the skin and increases the skin’s ability to retain moisture, thus preventing wrinkles.

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