"Eat smaller portions. Choose nutrient-rich healthy foods from all food groups. Exercise, and wear sunscreen. All these things will help you look and feel younger," says Elisa Zied nutritionist, author younger next week.
These seven foods provide nutrients that can help keep your skin looking great.
1. Avena
"I recommend complex carbohydrates like oats because they are low glycemic index," says Debra Jaliman, MD. She is a dermatologist and author of New York Rules of the skin. By "low glycemic index", which means foods that do not point your blood sugar as refined breads, rice and canned pasta. "The high glycemic foods are known to cause acne and wrinkles," says Jaliman.
Oats also have a natural chemical plant which helps prevent damage to skin cells and relieves skin irritation.
Also try: other whole grains such as shredded wheat, barley, brown rice.
2. Oranges
These are filled with water, so that hydrate the skin and its cells, says Zied. A large orange is an excellent source of vitamin C, which helps the collagen - and, in turn, helps keep your skin soft.
In general, vegetables and fruits are great for your skin. Get at least 2 to 2.5 cups of vegetables and 1.5 cups of fruit a day if you are a woman, or 3 cups of vegetables and 2 cups of fruit if you are a man. Go for lots of colors so you can get a variety of nutrients.
Also try: pink grapefruit, tomatoes, parsley.
3. Avocados
Avocados are full of a kind of healthy fat, monounsaturated fat, which helps her hydrated pielmantenerse says Zied.Esa same healthy fat can also help absorb some vitamins and nutrients your skin needs.
Try to replace high-fat salad dressings and mayonnaise avocado. "It gives a lot of flavor and texture, and do not need much to feel satisfied," says Zied.
Suppliers: olive oil, walnuts, macadamia nut oil.
4. Lean meat
"Lean beef, including top sirloin is a great way to get high quality protein," says Zied. Protein helps build collagen.
Zied recommended that a portion of 2-4 oz, only two or three times a week. There are other forms of lean protein can be enjoyed on other days.
When cooking beef, flip often. "Cooking is super-high until it is crispy and charred chemicals created to undo all anti-aging properties of meat," says Zied.
Also try: eggs, chicken, tofu, beans, fish.
5. Brussels sprouts
These are an excellent source of vitamins pleasing to the skin A and C and folate.
Vitamin C promotes collagen his. And while you still have to use sunscreen, vitamin A and folic acid can help prevent sun damage.
Try roasted Brussels sprouts with a drizzle of olive oil.
Also try: kale, kale, broccoli, cauliflower.
6. Salmon
This fish is one of the best ways to get omega-3 healthy fats in your diet. Recent studies have suggested that omega-3, especially fish, can keep the skin cancer cells to grow and spread.
Aim for at least two 3-ounce servings of fish a week. Try grill with a plate of whole grain like brown rice or barley salad.
Also try: flax and chia seeds, nuts, mackerel, sardines, fortified milk, eggs.
7. Grapes
Resveratrol, which comes from the grape skins, counteracts inflammation, says Jaliman. "Many people think that slows the aging process, plus they can fight the effects of UV light and sun damage. But still need to wear your sunscreen."
Also try: boiled peanuts, cocoa powder.
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