Smooth, radiant skin is something we all aspire to have. Having a healthy lifestyle will go a long way towards keeping your skin in tip-top condition, and choosing nutrient-dense foods can help delay signs of ageing.
Here are 7 foods that deliver nutrients that will help to keep your skin looking great.
1: Strawberries
A cup of strawberries delivers about 150 percent of the daily recommended amount of vitamin C—and eating more vitamin-C-rich foods may help to ward off wrinkles and age-related dryness, according to research from 2007 in the American Journal of Clinical Nutrition.
2: Oranges
Oranges are loaded with water, so they hydrate your skin and your cells. One large orange is an excellent source of vitamin C, which helps in the production of collagen. Collagen helps keep your skin plump and supple.
In general, fruit and vegetables are great for your skin. Opt for a variety of different colours so you get a range of nutrients and aim for a minimum of 5-a-day.
Pink grapefruit, tomatoes and parsley are also excellent choices.
3: Oats
Oats are a complex carbohydrate that have a low glycemic index. One cup of oats gives you 68% of the recommended daily intake of manganese. Manganese helps your body utilize important skin nutrients, such as thiamine, choline, biotin, and vitamin C. Other minerals such as selenium, phosphorus, fibre, magnesium, and zinc are also heavily present within this anti-aging food.
Barley and other wholegrains such as brown rice are also great choices.
4: Avocado
Avocados are filled with a healthy type of fat, monounsaturated fat, which helps your skin stay hydrated . This fat can also help you absorb some vitamins and nutrients that your skin needs.
It’s a good idea to replace high-fat salad dressings and mayonnaise with avocado if you can. “It gives you a lot of flavour and texture, and you don’t need much to feel satisfied,” says Elisa Zied, author of Younger Next Week.
Olive oil, walnuts, and macadamia nuts are also good sources of healthy fats.
5: Tofu
Tofu—and other soyfoods, such as edamame and soymilk—may help to preserve skin-firming collagen because it is rich in isoflavones. In a study published in the Journal of the American College of Nutrition, mice fed isoflavones and exposed to ultraviolet radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but didn’t get isoflavones. The researchers believe that isoflavones help prevent collagen breakdown.
6: Cocoa
It may surprise some people that cocoa is on this list, because of its obvious association with chocolate. But studies have unequivocally shown there is no connection between chocolate and skin problems, and that some types of chocolate, in fact, may even be good for your skin. Cocoa contains a type of flavonoid called epicatechin (as does tea and red wine). In a study of 24 women, published in the Journal of Nutrition, drinking an epicatechin-rich cocoa beverage daily for 12 weeks improved skin texture. The authors explained that epicatechin increased blood flow to the skin, boosting nutrient and oxygen supply—both factors essential for keeping skin healthy
7: Salmon
Eating salmon is one of the best ways to get healthy omega-3 fats in your diet. Recent studies have suggested that omega-3s, especially from fish, may keep skin cancer cells from growing and spreading.
Aim for at least two 3-ounce servings of fish each week. Try it grilled with a whole-grain side dish like brown rice or barley salad.
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