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. A three-ounce serving of wild salmon or mackerel can provide nearly your entire daily recommended vitamin D intake!
Meanwhile, a cup of shiitake mushrooms gets you to about 20 percent the best you'll find in the produce aisle and three eggs can score you another 20 percent. You have options, dairy-free friends. Sunflower oil is high in linoleic acid, which can help support your skin cells' membranes. We go more in-depth about this under-the-radar oil in our guide on popular cooking oils and how to use them. Yellow and green peppers are packed with carotenoids, another antioxidant that decreases sun sensitivity, diminishing the appearance of fine lines around the eyes and crow's feet, says Papantoniou.
There's also vitamin K in broccoli, which speeds up the healing of bruises and may even help improve dark undereye circles. Sardines are packed with omega-3 fatty acids, making it a great fish for reducing inflammation and even acne, says Jhin. Acne sufferers should consume four to five servings of oily fish per week in order to treat the condition.
Yes, that's right, chocolate is on the list. Dark chocolate is great for skin firming, says Papantoniou. In fact, sugar is one of the villains on our list of best and worst foods for cellulite. Nicknamed "the wrinkle fighter," Greek yogurt is great for banishing the appearance of fine lines and wrinkles. Not familiar with polyphenols? Some of the highest sources include:. Tea and coffee — Just be mindful of how much caffeine your system can handle, or choose decaf when you can.
Red wine — But remember men should have no more than two alcoholic drinks per day. Women should have no more than one. Grapes — Explore all the fun varieties on the market these days, from champagne to Moon Drops. Chocolate — Besides antioxidants and vitamins, chocolate especially dark chocolate contains flavanols, or a type of polyphenol.
They reduce rough texture in the skin and protect against sun damage. Overall the best practices for your diet will nurture your best-looking skin. Eat plenty of fruits and vegetables , but make sure to keep an eye on your serving sizes. Remember many fruits also have a good amount of sugar so make sure you monitor this in your overall intake each day.
And remember, supplement pills are not a substitute for a healthy diet! Can some foods make your skin look firmer, clearer and younger? The vegetable is rich in beta-carotene, vitamin A, vitamin E, and antioxidants. Cucumbers are rich in water, vitamin C, and folic acid. Put it on your face to decrease inflammation, reduce swelling, and promote healing from sun damage.
Cucumber is soothing, hydrating, and contains silica which will hydrate and strengthen your skin. Edamame is the most wholesome form of soy. Walnuts contain nutrients beneficial for our skin and bodies.
Avocados contain high levels of healthy oils and vitamin E. Diet and skin aging-From the perspective of food nutrition. Wang J, Ji H. Influence of probiotics on dietary protein digestion and utilization in the gastrointestinal tract.
Curr Protein Pept Sci. Significance of diet in treated and untreated Acne vulgaris. Postepy Dermatol Alergol. A low glycemic index and glycemic load diet decreases insulin-like growth factor-1 among adults with moderate and severe acne: A short-duration, 2-week randomized controlled trial. J Acad Nutr Diet.
Dairy intake and acne development: A meta-analysis of observational studies. Clin Nutr. Discovering the link between nutrition and skin aging. Benefits of curcumin in brain disorders. Valussi M. Functional foods with digestion-enhancing properties.
Int J Food Sci Nutr. Protective mechanisms of green tea polyphenols in skin. Oxid Med Cell Longev. Omega-3 versus omega-6 polyunsaturated fatty acids in the prevention and treatment of inflammatory skin diseases. Int J Mol Sci. Black walnut Juglans nigra extracts inhibit proinflammatory cytokine production from lipopolysaccharide-stimulated human promonocytic cell line U Front Pharmacol.
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Dacy was an editor at Byrdie for a year and a half and is now a contributor to Byrdie.
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