Herbal, caffeine-free teas are good too. Try to avoid smoking and excessive alcohol consumption as both can age the skin. Discover how to stay hydrated. Monounsaturated and polyunsaturated fats — the types found in avocados , oily fish, nuts and seeds — provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple and improving elasticity. These fats also come packaged with a healthy dose of vitamin E a vitamin many of us lack , which will help protect against free radical damage.
Discover the health benefits of salmon. Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet.
You will find omega-3s in oily fish and plant sources such as linseed and their oil, chia seeds , walnuts and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help inflammatory skin conditions such as eczema and psoriasis. Discover more about the health benefits of cod liver oil.
Phyto-estrogens are natural chemicals found in plant foods phyto from the Greek word for plant. They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance.
There are different types, some are found in soya bean products isoflavones such as tofu , whereas others are found in the fibre of wholegrains, fruit, vegetables and linseed lignans. Include phyto-estrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet. Find out more about the health benefits of soya. The glycaemic index GI is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body into glucose.
Try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack.
Avoid high-GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.
Learn more about what the glycaemic index is and discover our favourite low-GI recipes. Zinc is involved in the normal functioning of the sebaceous glands in the skin which produce oil and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish. Read more about why we need vital minerals.
It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. For persistent skin conditions, talk to your GP or consider seeing a dermatologist. Acne is caused by inflammation and infection of the sebaceous glands of the skin.
Sebaceous glands are stimulated by hormones particularly androgens. To avoid acne, cut back on saturated and hydrogenated fats in margarines and processed foods. Also cut down on junk food as well as foods high in sugar, such as cakes and biscuits.
Eat more raw vegetables, wholegrains, fresh fruit and fish. Try to include selenium-rich foods, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread. Psoriasis appears as red skin patches with silvery scales, most commonly on the elbows and knees. The patches are caused by rapid growth and proliferation of cells in the outer skin layers.
Patches can be itchy and sore and in severe cases, the skin may crack and bleed. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great minute under eye treatment. Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner.
In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group. There's a reason why avocados are a popular ingredient for face masks. Seriously, is there anything this fruit can't do?
Walnuts amp up collagen production because they are also high in omega-3 fatty acids, says Papantoniou. If you're wondering what the heck is collagen, it's a protein that helps improve the skin's elasticity, preventing sagging and ultimately leaving your skin plump and youthful.
Walnut's rich omega-3 content also helps reduce stress and diminish the risk of heart disease. Research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don't.
Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few! This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover, says Zeichner.
As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne. Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins.
Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin's defense against skin cancer. Just don't go overboard; your body can really only process 30 grams of protein in one meal. Sulforaphane is likewise a powerful protective agent against sun damage.
It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body 22 , Evidence suggests sulforaphane may also help maintain collagen levels in your skin Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health.
It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn. Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene. Beta carotene, lutein , and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling 24 , 25 , Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil.
Fat increases your absorption of carotenoids Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling. Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.
One small study involving middle-aged women found that eating soy isoflavones every day for 8—12 weeks reduced fine wrinkles and improved skin elasticity In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong These isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation — which may reduce the risk of some skin cancers 30 , 31 , Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage.
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 experienced 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, compared with eating low-antioxidant chocolate Several other studies have observed similar results, including improvements in the appearance of wrinkles.
Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture. 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 38 , 39 , Green tea also improved the moisture, roughness, thickness, and elasticity of their skin The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity.
Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes. Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging. Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging 7 , This beneficial compound is also found in red wine. And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.
Instead, you should increase your intake of red grapes and berries. The foods on this list are great options to keep your skin healthy, strong, and attractive.
Learn more about how to get even skin tone. Weight loss can be a good thing, but it may leave you with lots of loose skin. This article examines natural and medical treatments that can help.
0コメント