Remember that a healthy lifestyle and maintaining a good health condition is complemented by various aspects. You should eat balanced, sleep well, exercise 3 times a week (minimum), control stress levels and get really visible benefits on the skin and your overall health.
1. Water
Water can never be missing as a complement to your meals and your daily routine, as it is essential to keep the body and skin hydrated.
The body is composed of 65-75% water, therefore, it is essential to drink 2 liters of water every day to maintain the proper functioning of the organs and feel healthy and hydrated.
2. Salmon
It is one of the best sources of essential fats of omega-3, which acts as a natural moisturizer and skin brightener. Deficiencies in omega-3 cause the appearance of premature wrinkles and dry skin.
Omega-3s also have anti-inflammatory actions in the body, it helps reduce any outbreak or redness of the skin. Also, salmon is a major source of selenium, which is compatible with our body’s immune system (defense system) and enhances the antioxidant effect to protect us from oxidative stress caused by premature aging. It also provides the necessary proteins that are needed for the formation of collagen.
The pigment that gives salmon pink color is astaxanthin and is known as a miraculous anti-aging nutrient. Research indicates many benefits that include reducing inflammation and improving the appearance of the skin, reducing wrinkles and improving elasticity.
DMAE is another nutrient found in high amounts in fish, and especially in salmon. It helps reduce the production of a substance called arachidonic acid, which contributes to wrinkles and stimulates nerve impulses that cause facial muscles to contract, helping the skin to have a firmer appearance.
You can include salmon in your meals 2 or 3 times a week and alternate it with other seafood. Do not cook at more than 356 ° F to conserve nutrients.
3. Red pepper, essential to form collagen
It is a vegetable with a high content of vitamin C. This is essential for the formation of collagen, a protein that supports the skin.
It is an excellent choice for lunch or dinner. You can add it to salads, use it as a stuffing in chicken, fish, and meat or fill the red pepper with quinoa and some protein.
4. Pomegranate. Fruit rich in ANTIOXIDANTS
Pomegranates contain a substance called punicalagin, an extremely potent antioxidant. This is present in both the skin and pomegranate juice and has important antioxidant and anti-inflammatory effects. Oxidative stress and inflammation contribute to the damage and aging of the skin, so pomegranate helps reduce them and benefits the health of the skin.
Pomegranates are also a good source of vitamins, including vitamins K, A and E and vitamin C, which are needed for collagen formation. One study found that pomegranate extract can protect skin fibroblastic cells (help collagen production) against damage caused by UVA and UVB rays.
You can make pomegranate juice, eat pomegranate seeds directly from the fruit or add it to salads.
5. Forest Fruits
They are rich in antioxidants, necessary to maintain the structure of the skin. Among these fruits, we can find blueberries, fruit high in anthocyanins, a type of antioxidant that protects the skin against aging. It is also anti-inflammatory and is an excellent source of vitamin C (1 cup of fruit a day provides the necessary nutrients for the formation of collagen). Other fruits in this category are wild strawberries, raspberries, dewberries, blueberries, and blackberries.
Eating 1 handful or 1 cup of red fruits is an excellent choice as a complement to breakfast, mid-morning or as an afternoon snack. You can eat them alone or add them to your favorite Greek yogurt.
6. Chia seeds
Chia seeds are an excellent source of fiber and antioxidants, calcium, protein and omega 3 fatty acids (alpha-linolenic acid) ALA of plant origin.
One of the best vegetable sources of omega-3 essential fats, which help skin cells retain moisture. It is a great source of antioxidants and protective minerals, including zinc, necessary for skin healing and useful for acne sufferers.
Chia seeds are attributed 2 times the protein of any other seed, 5 times the calcium in milk and are an important source of magnesium, manganese, copper, niacin and other vitamins
The most common way to eat chia is by mixing the seeds with water, juice, milk or yogurt, the seeds absorb the liquid and form a gel due to the soluble fiber it contains, which helps control satiety and appetite for longer. Another option to eat it is to add some seeds on an Ezekiel toast with avocado and a poached egg or on your favorite fruit salad.
7. Avocado
Avocado is an excellent antioxidant. This effect confers protection to the skin against the effects of aging produced by free radicals. It is a source of vitamin E that helps retain moisture, improves healing, increases natural shine, serves as protection against sun damage and reduces inflammation in the skin, which is observed in processes such as acne and skin rashes.
The healthy monounsaturated fats present in avocados also act as a natural moisturizer and skin softener.
Avocado is a contribution of healthy fats, therefore, you can include it as an accompaniment to your lunch or dinner along with a portion of carbohydrates and protein.
8. Spirulina
Spirulina is a blue-green algae, often referred to as a “complete food” due to the high content of essential nutrients it contains and that our body needs. Among the nutrients includes proteins, essential fats, antioxidants, vitamins, and minerals. It is an excellent source of iron to maintain good levels of energy, magnesium, manganese, and iodine to support thyroid function.
Spirulina is also very rich in proteins, including all essential amino acids and provides the “building blocks” of amino acids necessary for the production of collagen and elastin essential for the skin. It contains a type of essential fat called GLA, which has anti-inflammatory effects and can help balance hormones and relieve eczema (skin disease). It also has detoxifying effects on the body, so it is good for keeping skin clean and healthy.
Spirulina comes as a powder, ideal for adding to a glass of water or your favorite green juice. It is a convenient and tasty way to add this superfood to your diet.
9. Orange vegetables
Vegetables such as carrots, pumpkin, and sweet potatoes contain particularly high levels of beta-carotene and other carotenoids, which give them a lovely color. Beta-carotene is converted in the body into vitamin A, an essential nutrient for the integrity of the skin, maintaining a firm skin that is resistant to external damage (UV rays, pollution) and heals quickly.
Beta-carotene has antioxidant effects, that is, it helps prevent damage from free radicals that cause cell damage and as a consequence aging occurs. Also, beta-carotene is excellent for increasing natural protection against the sun and preventing sun damage to the skin.
Orange vegetables also provide a good dose of vitamin C for collagen formation, vitamin E and many other protective plant compounds. By eating 100g of these vegetables, you are providing your body with the recommended daily dose of vitamin A.
Vegetables can be included at lunch, as a snack or at dinner, you can include them in these three meals and your skin will appreciate it. The options are unlimited you can eat them raw in the case of carrots, make pumpkin puree or make baked sweet potato chips.
