What can you eat this fall to keep your skin healthy, soft and smooth while preventing wrinkles from forming? Ask a dermatologist or a nutrition expert. They will tell you that a well-balanced diet containing antioxidants will really help to keep skin supple, glowing and firm. These antioxidants are also going to be protagonists in fighting the aging skin battle. The link between nutrition and skin aging is well established by extensive research.
One useful way to start is to read the book called Ageless Face, Ageless Mind by Nicholas Perricone who is a dermatologist. To save you time, I can tell you about 10 superfoods that are going to give your skin a real boost this fall.
1. Blueberries
Of all the 40 fruits and vegetables which contain these antioxidants, blueberries come out on top as having the most, according to the US Department of Agriculture.
Have you ever seen a peeled apple turning brown? This is the process due to oxidation and is set in motion by the free radicals in the body. They cause a lot of damage to body and skin cells. The best way to fight them is by eating foods which are rich in antioxidants which can slow down that process. The best antioxidants are the main vitamins A, C, B, and D together with lycopene, selenium, and lutein.
2. Carrots
These have lots of Vitamin A and other antioxidants which can help to reduce aging of the cells all over your body. Vitamin A is really useful in preventing those wrinkles and helps maintain smooth skin while keeping all those blemishes at bay.
3. Cauliflower
Did you know that the French king Louis XIV was a great cauliflower fan? This great and versatile vegetable has got loads of vitamin C which helps our bodies to make more collagen. Collagen comes from the Greek word for glue which is “kolla”. It is a protein which acts as a kind of glue and keeps ligaments, bones, tendons, and skin together. It gives skin its elasticity and structure.
4. Cucumbers
Normally field cucumbers are available up to the end of October. They have two great elements for healthy skin. One is that they contain lots of vitamin C which is also great for protecting your skin from sun damage. They also contain caffeic acid which helps protect the skin cells from harmful UV radiation.
5. Turnips
Turnips contain lots of the vitamin B group. These include folate, thiamine and pantothenic acid. These are essential for a healthy nervous system but also healthy skin and hair. Vitamin B12 can keep skin pigmentation regular and even. Vitamin B5 is great for helping to keep acne and reddened skin under control. You may prefer to ramp up your vitamin B intake by using topical creams or supplements.
6. Wild salmon
One of the great values of Omega -3 fatty acids is that they can keep your skin moisturized. Wild salmon has lots of these so forget about the farmed salmon. As an added bonus, this wild salmon also has selenium which also protects the skin from the harmful effects of too much sun exposure.
7. Oysters
There is some research which suggests that a zinc deficiency in your diet may contribute to acne and other skin problems. Ramping up on zinc through diet can help. Most fish like tuna and herring contain zinc but oysters are the best source of all. Chicken, beans, and chickpeas are great alternatives if you cannot get oysters. Zinc can be useful when skin cell renewal and repair are necessary.
8. Strawberries
Lots of vitamin C in these as well. There is now research that shows people have better skin and fewer wrinkles if they eat lots of foods which have high levels of vitamin C, according to a paper in the American Journal of Clinical Nutrition. If you can get strawberries this fall, go for them as they are better for your skin than oranges and other fruit.
9. Tomatoes
Another antioxidant we have mentioned above is lycopene and tomatoes have loads of them! Tomatoes can help to reduce reddening of the skin, can also help in keeping your skin moist, and are great for fighting cellular damage.
10. Olive oil
You cannot go wrong with olive oil. It has anti-inflammatory properties as well as being in the top ten as a powerful antioxidant. You can apply it to the skin and of course you can consume it in salads and other dressings and sauces. Italians love olive oil poured over a piece of bread as a delicious, healthy snack. It is a staple of the Mediterranean diet which is one of the healthiest on the planet.
“Ancient Romans massaged olive oil into their skin….when used topically, olive oil results in smoother, more radiant skin.” – Dr. Perricone, dermatologist.
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