A fortune is spent buying products that make your skin glow! However, you may be unaware that just eating high nutrient foods, you can improve skin hydration and appearance. The older we get our skin starts to dry out and sag, one way to cut down on aging signs is to eat foods that are high in protein, healthy fats, and antioxidants. I will share some of those foods with you today.
Avocados, a fruit, contains fat, but its a healthy monosaturated fat and also antioxidants that prevent free radicals, unstable cells that cause damage that may lead to diseases. It is one of the healthiest fruits because of its vitamins, fiber, healthy fat, and antioxidants. The fatty acids in avocado support internal skin hydration and nourishment. I eat avocados three to four times a week, usually for breakfast with a boiled egg and bacon.
Green tea is full of antioxidants which protect cells from free radicals. The antioxidant catechin help protect skin from sun damage. The antioxidants found in green tea also have anti-inflammatory properties which reduce swelling and pain. Be mindful of how much green tea you drink you don’t want to OD on caffeine.
Tomatoes, also a fruit that is treated more like a vegetable, contains lycopene. Lycopene helps to control the moisture level in cells and can reduce hyperpigmentation. The water content in tomatoes is 95%, the other 5% consists of carbohydrates and fiber. Roma tomatoes are the healthiest.
Growing up sweet potatoes were a staple in my home, usually baked, but let me tell you, there is nothing like sweet potato fries. Sweet potatoes contain vitamin A, which helps protect skin from the sun, and vitamin C, which creates collagen. Collagen helps fibroblasts form in the middle layer of your skin, which helps new cells grow, replacing dead skin cells.
Dark chocolate, not milk chocolate, but dark chocolate with at least &0% cocoa, contains magnesium which can reduce inflammation and improve sleep. The antioxidants in dark chocolate protect the skin from sun damage and improves skin elasticity. Moderation is the key, it’s important to practice moderation, no more than 1 ounce per day, due to the high sugar and calorie content.
Berries contain compounds that help reduce inflammation and oxidative damage. The antioxidants in berries protect your cells and reduce the risk of disease. Blueberries, blackberries, and raspberries have the highest antioxidant activity of fruits commonly eaten. They can be mixed into a smoothie, used as a topping or eaten by the handful.
The omega-3 fatty acids found in salmon have multiple benefits including heart health, brain health, and reduces inflammation. The compound astaxanthin found in salmon helps reduce wrinkles and age spots as well as improves skin texture and elasticity. I eat salmon at least once a week, it can be prepared a number of ways, one of my favorite recipes is honey garlic glazed salmon.
Spinach is an excellent source of vitamins, A,C,K, folate, iron, and magnesium, which all help maintain your overall health. The compounds lutein and zeaxanthin, help protect against sun damage. Spinach is versatile and can be prepared in many ways.
Last but not least please stay hydrated, drink water to help maintain your skins elasticity. The eight glasses a day isn’t for everyone, but drink enough to prevent feeling dehydrated. Your body will let you know when its dehydrated , increased thirst, dry mouth , lips, and tongue, dark colored urine, and fatigue, are symptoms of mild dehydration.
Add these foods to your diet, and drink water to bring that glow back to your skin, you will notice the difference.
Until next time,
Peace, Love, and Blessings ❤️
