Discover the best foods to eat and avoid for treating erectile dysfunction (ED). Explore the science-backed benefits of berries, salmon, olive oil, whole grains, nuts, and more in improving vascular function and boosting sexual health.

The Connection Between Diet and Erectile Dysfunction

Erectile dysfunction (ED) is a prevalent condition that affects millions of men worldwide. While there are various medical treatments available, diet and nutrition can play a crucial role in managing this condition. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that approximately 30 million men in the United States are affected by ED. Factors such as aging, certain medications, smoking, physical inactivity, and underlying health conditions like type 2 diabetes and heart disease can increase the risk of developing ED.

Interestingly, research suggests that the main cause of ED is poor vascular function. This means that the same risk factors that contribute to cardiovascular disease can also lead to erectile dysfunction. By focusing on a diet rich in specific foods, individuals may be able to improve their vascular health and potentially alleviate the symptoms of ED.

The Power of Flavonoids: Berries, Fruits, and Vegetables

A 2018 study involving participants aged 18-40 years found that consuming a higher amount of flavones, a subgroup of flavonoids, in the diet was associated with improved erectile function. Flavones are commonly found in fruits and vegetables, and they are part of the larger group of flavonoids that are abundant in teas, fruits, and vegetables.

The concentration of flavones in specific foods can vary. For example, bell peppers can contain 0.1-12.9 milligrams of flavones per 100 grams of fresh weight. This suggests that the quality and source of fruits and vegetables may have an impact on the flavone content in the final product.

Omega-3 Fatty Acids: The Role of Salmon

A 2016 study on rats found that a higher intake of omega-3 fatty acids can help lower physiological damage, which may in turn reduce the risk of erectile dysfunction. The National Institutes of Health (NIH) lists cold-water salmon as one of the most significant dietary sources of omega-3 fatty acids.

It’s important to note that farm-raised salmon may have slightly fewer nutrients, as omega-3 fatty acids are primarily derived from the algae that wild salmon consume. To ensure a higher intake of natural omega-3, individuals should opt for wild-caught salmon from cold waters.

The Benefits of Unrefined Olive Oil

A 7-year study of clinical trials examining the relationship between Mediterranean diets and erectile dysfunction highlighted the potential benefits of virgin and extra virgin olive oil. The study suggests that the refining process can destroy the antioxidants and omega-3 anti-inflammatory properties found in olive oil, which may be beneficial for managing ED.

Therefore, individuals looking to incorporate oils into their diet for the management of ED and other health benefits should consider unrefined and extra virgin olive oil.

The Role of Whole Grains

A 2017 study examined the effects of grains on erectile dysfunction and found that a Mediterranean diet, which includes whole grains, was more beneficial for treating ED than a low-fat diet. This suggests that a balanced diet rich in whole grains, without potentially harmful additives like pesticides, may be advantageous for individuals with ED.

However, more research is needed to fully understand the overall health benefits of whole grains, particularly in comparison to keto or low-carb lifestyles.

Nuts, Legumes, and Flavonoid Compounds

A 2020 study found that consuming nuts and legumes may help lower the risk of erectile dysfunction. The Agriculture Research Service (ARS) states that legumes are the only natural food that contains catechins and epicatechins, which are compounds that make up one subset of flavonoids known as flavan-3-ol.

While there are no studies that directly compare the differences in each type of nut or legume and their specific effects on ED, the presence of these flavonoid compounds suggests a potential role in improving sexual health.

The Power of Herbs, Spices, and Amino Acids

The ARS also lists several herbs and spices that are high in flavonoids, including parsley, thyme, rosemary, chives, tarragon, and oregano. These compounds may have beneficial effects on vascular function and potentially contribute to the management of ED.

Additionally, 2017 research suggests that levels of the amino acid l-arginine, which the body uses to produce nitric oxide (a molecule that widens and relaxes blood vessels), are lower in men with erectile dysfunction. Protein-rich foods, such as meats and poultry, are sources of l-arginine, which may play a role in improving sexual function.

What to eat and avoid

Erectile dysfunction (ED) can make it difficult for a person to achieve or maintain an erection. Following certain diets or eating specific foods may help contribute to successful treatment.

This article examines what foods people could include in their diet to help combat ED.

A quick look at the best foods for ED:

• Berries
• Salmon
• Olive oil
• Whole grains
• Nuts and legumes
• Herbs and spices
• Meats and poultry
• Leafy greens
• Tea and coffee

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), ED affects roughly 30 million men in the United States. A person’s chance of developing this condition increases with aging and taking specific medications, including antidepressants and blood pressure drugs.

Smoking, being physically inactive, or having a health condition such as type 2 diabetes or heart disease, can also lead to erectile function problems.

In addition, one article notes that the main cause of ED is poor vascular function. As a result, the risk factors for ED are the same as those for cardiovascular disease.

A 2018 study with participants aged 18–40 years old found that those consuming a higher amount of flavones in their diet improved their ED.

Flavones are a sub-compound commonly found in fruits and vegetables. They are part of their parent compound, flavonoids, usually found in teas, fruits, and vegetables.

The concentration of flavones in specific foods, includes:

• chamomile tea
• bergamot juice
• artichoke heads
• kumquat
• bell peppers

However, a food’s number of flavones displays in ranges. For example, bell peppers can have 0.1–12.9 milligrams of flavones per 100 grams of fresh weight. This may indicate that the source quality of fruits and vegetables has an effect on the number of flavones in the final product.

According to research, the following foods may have properties that help to prevent or treat ED:

Berries

A 10-year prospective study of 25,096 middle-aged males indicated that those who consumed the most flavonoids had a 9–11% reduced incidence of ED when compared with those who consumed less.

The authors observed that the chance of ED reduced by up to 19% in those who ate the following five flavonoid-rich berries and other fruits:

• strawberries
• blueberries
• apples
• pears
• citrus fruits

Salmon

A 2016 study of rats looked at the relationship between omega-3 fatty acids and ED. The study found that a higher intake of omega-3 helps lower physiological damage, which in turn may lower ED.

The National Institutes of Health (NIH) lists cold-water salmon as one of the most fundamental foods for omega-3 intake. Farm-raised salmon may have slightly fewer nutrients as omega-3 comes from the algae, which is not common in fish farms. The levels of omega-3 in farmed salmon largely depend on what the fish eat.

For higher intakes of natural omega-3, individuals should consume more wild salmon from cold waters.

Olive oil

A 7-year study of clinical trials examining the relationship between Mediterranean diets and ED lists olive oil as a beneficial ingredient.

However, the study only examines virgin and extra virgin olive oil. This could be because any oil that goes through a refinement process changes its molecular structure.

The study looks at what refining does to food oils, including olive oil. It shows that it can destroy antioxidants and omega-3 anti-inflammatory properties. This also removes the properties that could benefit ED.

Individuals who want to incorporate oils in their diets for ED and other health benefits should consider unrefined and extra virgin olive oil.

Whole grains

A 2017 study also examined the effects of grains on ED.

The results conclude that a Mediterranean diet, which includes whole grains, is more beneficial to treating ED than a low fat diet.

This could mean that a healthy balanced diet that includes whole grains without potentially harmful additives such as pesticides, can benefit individuals with ED.

However, researchers should perform more studies to understand the overall health benefits of whole grains, particularly in comparison to keto or low carb lifestyles.

Nuts and legumes

A 2020 study found that eating nuts and legumes may help lower ED.

The Agriculture Research Service (ARS) states that legumes are the only natural food containing catechins and epicatechins — compounds that make up one subset of flavonoids, flavan-3-ol.

However, there are no studies that compare the differences in each type of nut or legume and its realistic effect on ED.

Herbs and spices

The ARS also lists herbs and spices that have high amounts of flavonoids.

These include:

• parsley
• thyme
• rosemary
• chives
• tarragon
• oregano

Meats and poultry

A food component that could benefit ED is l-arginine — an amino acid found in protein-rich foods.

2017 research suggests that l-arginine levels are lower in males with ED. The body uses l-arginine to make nitric oxide. This is a molecule that widens and relaxes blood vessels, increasing blood flow to the penis.

Foods that are good sources of l-arginine include:

• poultry
• red meat
• fish
• nuts
• dairy products

Learn more about foods that are high in l-arginine here.

Leafy greens

Nitrates are food compounds that can increase nitric oxide levels. Research suggests that they may also reduce blood pressure and inflammation.

Foods that contain high levels of nitrates include:

• arugula
• spinach
• lettuce
• radish

Tea and coffee

A 2020 study states that teas increase flavonoids as part of a healthy diet.

One 2018 study examining the impact of coffee on ED found that long-term coffee intake is not associated with the risk of ED. In fact, since coffee contains antioxidants, moderate levels may help build resistance to inflammation.

There are some foods that a person may wish to avoid when managing ED, including:

Sugar

According to Action on Sugar, regularly eating foods that include substances considered unhealthy or drinking beverages containing sugar can lead to weight gain and a high body mass index (BMI).

An older article notes that excessive body weight and an increase in BMI can lead to ED. The researchers state that in 2014, there were 8 million cases of ED that were related to diabetes and obesity.

High fat meals

People who have high cholesterol levels, high blood pressure, obesity, and those who smoke may have an increased risk of developing atherosclerosis. This occurs due to plaque buildup in the inner lining of the arteries.

As a result, this reduces the oxygen supply and blood flow to the organs.

In addition, according to Wayne University School of Medicine, men who have clogged heart arteries may also experience issues in the arteries that supply blood to the penis.

Alcohol

Alcohol can also affect a person’s sexual health.

An older article found that 72% of men with alcohol dependence had one or more sexual health problems, such as premature ejaculation, low sexual desire, and ED.

Excessive alcohol consumption can also reduce blood flow to the penis, so individuals may not be able to achieve an erection.

Several options can help treat ED. These include:

Medications

According to the NIDDK, doctors can prescribe any of these drugs to help individuals maintain an erection:

• Sildenafil (Viagra): MedlinePlus states that a person should take sildenafil an hour before engaging in sexual activity. They can take it with or without food, but the drug may take longer to work if people consume a high fat meal. Learn more about sildenafil here.
• Tadalafil (Cialis): According to the United Kingdom’s National Health Service (NHS), Cialis can treat ED and symptoms of an enlarged prostate. A doctor may also prescribe it for people who have pulmonary hypertension in some cases. In addition, individuals can take tadalafil 30 minutes before having sex but should not take more than one pill in one day. The NHS explains that tadalafil may not be a good option for individuals who take nitrates, as these can lower their blood pressure when interacting with the ED drug. Learn more about tadalafil here.
• Vardenafil (Levitra): This is a tablet that dissolves in the mouth, so people do not need to drink water to swallow it. Individuals can take it when required, but an hour before sexual intercourse. Also, MedlinePlus explains that a person should immediately place the tablet on their tongue after removing it from its blister pack. Learn more about vardenafil here.

Learn about the most effective medications for ED here.

Surgery

The NIDDK mentions two surgical procedures that urologists may recommend for people with ED:

• Implantation: Doctors may also refer to these as prostheses. They may use inflatable implants, that can make the penis appear longer, or malleable implants. These are devices that allow individuals to adjust their penile position.
• Reconstruction: This may be the best option for those under the age of 30. During this procedure, the doctor repairs the arteries preventing individuals from maintaining an erection.

Exercise

Exercise may help individuals manage ED symptoms.

In a 2018 article, researchers advise that a 160-minute weekly exercise over a 6-month period can help reduce erectile problems that occur with obesity, hypertension, and cardiovascular diseases.

The article also mentions other interventions that can help improve erectile function. These include:

• pelvic floor muscle training
• quitting smoking, if a person smokes
• following a healthy diet

Learn about the best exercises for ED here.

ED equipment

A range of tools and equipment is available to help people with ED. For example, penis pumps help support erections without the need for medication.

Learn more about penis pumps here.

Herbal products

There are many herbal or all-natural products on the market.

However, individuals should be aware that these may be ineffective or even dangerous. The Food and Drug Administration (FDA) states that its lab tests found over 300 of such products with undisclosed ingredients or excessively high dosages. The FDA warns that consumers are being misled by many of these all-natural brands and products.

Learn more about the natural and home remedies for ED here.

A person should contact a doctor if they experience any of the following symptoms of ED:

• they can get an erection sometimes, but not every time they want to have sex
• they are not able to maintain an erection during intercourse
• they are unable to get an erection at any time

A doctor is likely to ask the person about their medical and sexual history. They may also examine the person and perform some tests.

If the doctor diagnoses the person with ED, they can then recommend treatments. They may also advise certain lifestyle changes that research has shown to benefit sexual function. These may include the person doing more exercise, quitting smoking, limiting alcohol consumption, and reaching a moderate weight.

Learn more about treatment options for erectile dysfunction here.

It is also important for individuals to consult a doctor to rule out any other potential health issues, such as cardiovascular disease or high blood pressure.

Here are some answers to common questions about ED:

Is there any food that works like Viagra?

Switching to a healthy balanced diet high in flavonoids may complement the treatment of long-term erectile dysfunction.

However, individuals should be aware that many potentially unsafe products claim to have the same effect as Viagra but with natural, herbal alternatives.

The FDA advises individuals should proceed with caution when exploring such products and ensure they are fully aware of the possible side effects.

What is the best fruit for erectile dysfunction?

Strawberries and other berries may best complement ED treatments, especially if free from harmful pesticides.

Other beneficial fruits include apples, pears, and citruses such as oranges and lemons.

What is the fastest way to cure erectile dysfunction?

The quickest way to treat erectile dysfunction will depend on many factors, including a person’s age and underlying medical conditions.

Alongside a doctor-recommended treatment plan, individuals may notice an improvement in their symptoms by maintaining a balanced diet and getting regular exercise and sleep.

Those with ED may find that eating certain foods and maintaining a healthy diet helps their symptoms if they are unable to take medication or find it ineffective.

However, a person should consult their doctor if they have symptoms of ED. The doctor may also want to discuss any potential coexisting health issues.

People should also check with their doctor before taking any supplements or increasing the intake of specific foods, especially if they take other forms of medication.

9 Foods That Can Help You Stay Erect and Sustain Stronger Erections

July
21
2021

Table of Contents

Is it possible that foods can help you stay erect when having erectile dysfunction?

According to recent statistics, approximately one-third of all men experience erectile dysfunction (ED), making it the most common sexual dysfunction in men. While there are several medications on the market intended to improve erections, there are also several foods that may help men attain and sustain stronger erections.

Food can help improve erections because the processes involved in the swelling of the penis are both psychological and physical. Specifically, when a man gets an erection, his mind and body go through the following steps:

1. He experiences mental and sensory stimulation, which causes the brain to send messages to the nerves in and around the penis.
2. The nerve messages cause the muscles in the corpora cavernosa to relax. The corpora cavernosa includes the muscles around the shaft and head of the penis. When they’re relaxed, it’s easier for blood to flow in.
3. Blood then fills up the spaces inside the penis, causing it to expand and grow erect.
4. A membrane around the corpora cavernosa called the tunica albuginea traps the blood inside the penis. This helps the penis stay erect.

Even though the relaxation of the smooth muscles in the penis begins with messages sent through the nerves, nitric oxide plays a key role. Nitric oxide regulates the flow of blood and the tone of smooth muscle, including that which is in the penis.

Therefore, the foods on this list all have at least one of the following benefits:

• Improve blood flow
• Contain nitric oxide
• Contain arginine, a precursor of nitric oxide

Here are some foods that can help you stay erect and support a medically sound erectile dysfunction treatment.

1. Watermelon

Watermelon contains citrulline, another precursor to nitric acid. It is a food for a good erection because it dilates and relaxes the blood vessels, making it easier for blood to flow into the penis.

Watermelon’s citrulline content makes it similar to other foods for penis health, such as cucumber, bitter melons, and gourds.

2. Spinach and Other Leafy Greens

Spinach is high in nitric oxide and therefore, like other hard erection foods, helps arteries expand and fill up with blood.

A study found that spinach, when served in a soup with onions, low-sodium chicken broth, and black pepper, significantly improved the nitrate levels of participants while only adding an extra 94 calories to their diet.

The nitrates in spinach and other green, leafy foods for erection, like kale and arugula, serve not just as foods for penis health but for your entire vascular system.

3. Coffee

Another food that helps for penis growth is coffee. It has less than five calories—at least until you add sugar and cream—so it’s one of the lightest foods that help with erectile dysfunction.

A study found that men who sipped between 170 and 375 milligrams (mg) of caffeine each day, or 2-3 cups approximately, had lower rates of erectile dysfunction. Caffeine is an effective penis food because it relaxes the smooth muscles of the penis, paving the way for blood to fill it up.

4. Dark Chocolate

Dark chocolate is a top food for strong erection because it is packed with flavanols, which make it easier for blood to flow through the body. However, because dark chocolate is often high in sugar and fat, eating too much can make you gain weight.

An ounce of dark chocolate has 155 calories and nine grams of fat, so it may not be the healthiest choice among important foods to help an erection.

5. Salmon

Salmon is one of the best foods to help get erect because it is rich in vitamin D. Exposure to sunlight is responsible for around 80% of vitamin D, so if you’re not able to go outside as much as you’d like, some salmon can help you get what you need. Vitamin D has been shown to help prevent endothelial dysfunction, which is when your arteries, blood vessels, and organs aren’t able to properly circulate blood.

Vitamin D supplementation may be especially important in areas that experience a lot of cloudy days or longer winters. In England and its U.K. neighbors, vitamin D levels in residents are 50% higher at the end of the summer than at the end of the winter. Eating salmon in these kinds of climates may give your body what it needs to get and keep a strong erection.

6. Pistachios

Pistachios are packed with arginine, which makes them excellent for those seeking food help for penis growth. The arginine encourages the production of nitric oxide, which, in turn, helps regulate blood flow to the penis and other parts of the body.

7. Almonds, Walnuts, and Other Nuts

Almonds, walnuts, and many other varieties of nuts are rich in high-density lipoprotein (HDL), otherwise known as “good cholesterol.” Good cholesterol absorbs bad cholesterol and carries it back to the liver.

When bad cholesterol gets stuck in your arteries and blood vessels, it blocks the flow of blood to your organs, including the penis. Eating walnuts, almonds, and other nuts gives your body what it needs to get bad cholesterol to your liver where it can be broken down and discarded as waste.

8. Oranges and Blueberries

Although oranges and blueberries seem to have little in common with dark chocolate, they share one important trait: They’re packed with flavonoids. This makes them one of the best foods for erectile dysfunction. Flavonoids encourage the flow of blood, which allows the penis to become engorged after it’s been stimulated.

A study by the Oxford University found that the effect of flavonoid-rich foods reduced the chances of erectile dysfunction by between 9-11%.

9. Spicy, Hot Foods

Thanks to the capsaicin found in hot peppers, a little hot sauce or a habanero on the side may help with getting an erection. Researchers in France found that men who ate more hot foods had higher levels of testosterone.

Other studies have also found a direct correlation between low testosterone symptoms in men and how easy it is to get and maintain an erection.

If you have ED, you may want to load up on the foods above. They can make it easier for your body to get blood to your penis when you’ve been stimulated. Additionally, they may benefit the rest of your circulatory system and organs, and lead to an overall healthier lifestyle.

If you’re having issues and would like to learn more about erectile dysfunction treatment in Cincinnati, call the team at Proactive Men’s Medical Center now to schedule an appointment to have a consultation with their experienced and specially trained medical staff. We are a leading men’s clinic providing ED therapy, PE therapy, hormone therapy, and much more.

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Top 10 Products for Glowing and Healthy Skin｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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It’s not for nothing that healthy skin is associated with good health. A person’s appearance reflects what is happening inside him. And nutrition plays a big part in that.

The skin is the largest organ of the body and accounts for about 7% of body weight, i.e. about 9kg for most people. The skin is made up of several layers. The topmost layer ( epidermis ) serves as the body’s central protective shield. Underneath is the dermis, a thicker layer that provides support and nourishment for new skin cells.

Skin cells are born in the deepest of the four layers and migrate upward, and when they reach the surface they are already “dead”. Every day, a person sheds millions of dead cells in the process of washing, or they exfoliate on their own. Every 5-7 weeks, a completely new epidermis forms on the body.

The dermis consists of miles of nerve fibers, blood and lymph vessels, millions of sebaceous and sweat glands.

Most of the dermis is made up of flexible connective tissue that forms a matrix that binds everything together and allows the skin to stretch and return to its original shape. Structural proteins, especially collagen (which will be discussed below), as well as fibers called elastin, and sulfur are very important for the health and function of this matrix. Collagen and related structures make up about 75% of the dry weight of the skin.

Nutrition tips for healthy and glowing skin

The best way to ensure healthy skin is to eat right. Here’s what you need to do specifically to have healthy skin:

1. Get enough vitamins and minerals.
2. Eat the right amount of fat.
3. Support collagen production.
4. Protect skin from oxidative damage.

Get enough vitamins and minerals

Every day you shed millions of skin cells and as they die they are replaced by new ones. A lack of any essential nutrient, be it a vitamin, mineral, fatty acid, or protein, can interfere with the formation of skin cells. In addition to a nutrient-rich diet, it is recommended to take vitamin-mineral complexes, which provide at least the dietary allowance and are a good guarantee that these micronutrients are supplied to the body in sufficient quantities.

Eat the right amount of fats

Eating the right types of fats is important for healthy skin. The three types of fats you should include in your diet are monounsaturated fats, essential fatty acids, and long-chain omega-3 fatty acids.

Monounsaturated fats are heart-healthy fats found in olive oil, avocados, nuts and seeds. Eating one tablespoon of olive oil or avocado oil daily, along with a handful of raw nuts and seeds, will provide you with a daily intake of monounsaturated fats. These products contain other beneficial substances necessary for skin health.

There are only two essential fatty acids: linoleic (omega-6) and alpha-linolenic (omega-3). These fatty acids are considered essential nutrients because the body cannot produce them on its own and must be obtained from the diet. One of the signs of a deficiency of essential fatty acids is dry skin, mucous membranes, dry lifeless hair and cracked nails.

Nuts and seeds are the best sources of linoleic acid (LA) and alpha-linolenic acid (ALA), but because omega-6s are usually normal and omega-3s in most diets tend to be low, the focus should be on foods high in ALA (flaxseed oil, flax seeds and chia) and low in LA. Other nuts and seeds that are high in ALA are pumpkin seeds and walnuts.

ALA from flaxseed oil, walnuts, chia and other foods can be converted to the longer chain fatty acids EPA and DHA, but this is not effective. To ensure an adequate intake of long-chain omega-3 fatty acids, it is important to obtain ready-made EPA and DHA from fish (salmon, mackerel and sardines) or take fish oil or algae supplements. These fats help reduce inflammation, which can cause skin irritation. To ensure optimal omega-3 levels, eat 2-3 servings of oily fish weekly and take quality fish oil supplements. Use foods that contain at least 60% omega-3 fatty acids. The recommended daily allowance for EPA+DHA is 800-1000 mg.

Support Collagen

Collagen and supplements that affect collagen production are becoming increasingly popular for maintaining healthy skin. As we age, the collagen-rich supporting structure of the skin (i.e. the dermis) undergoes many changes. First of all, the activity of fibroblasts, the cells responsible for the production of collagen, elastin and hyaluronic acid, slows down. As we age, the dermis becomes less able to protect itself from damage and more prone to dehydration. These factors eventually lead to thinning of the dermis and structural changes that make the skin look old, wrinkled and weathered.

Collagen supplements are obtained from a variety of sources including skin, bones and connective tissues of cows, chickens, pigs and fish. As a result of denaturation when heated, collagen takes the form of gelatin, which has been used in traditional medicine and food for centuries. In other words, gelatin, like bone broth, is a source of collagen peptides. According to scientific evidence, gelatin and collagen supplements help maintain skin elasticity and hydration, which can help minimize the effects of skin aging.

Plant flavonoids also play an important role in supporting collagen production. Particularly useful are blue or purple pigments – anthocyanidins and oligomeric proanthocyanidins (OPCs) found in grapes, blueberries, red beans and many other foods. These flavonoids are also found in pine bark and grape seed extracts. Flavonoids act on collagen metabolism in many ways:

• They have a unique ability to bind collagen fibers, enhancing the natural cross-linking of collagen, which forms the so-called connective tissue collagen matrix (ground substance, cartilage tissue, tendons, etc.).
• Prevent the destruction of collagen structures by enzymes secreted by erythrocytes during inflammation.
• Prevent the release and synthesis of compounds that promote collagen breakdown.

To get enough flavonoids, increase your intake of berries and fruits, use raw cocoa or cocoa powder, drink green tea, and eat red beans. It is also good to supplement your diet with an OPC extract, such as grape seed or pine bark, at a dosage of 100-200 mg daily.

Protect your skin from oxidative damage

The key to healthy skin is adequate levels of antioxidants, which come from eating plenty of color-rich fruits and vegetables. This is important not only to make the skin look healthier and less wrinkled, but also to fight skin diseases. In addition to eating foods rich in antioxidants, you can take supplements with the “king of carotenoids” – astaxanthin. Taking astaxanthin has a positive effect on the health and appearance of the skin. It can accumulate in the skin and, as a result, improve the condition of all four layers. In one study 49middle-aged women were divided into two groups and took either 4 mg of astaxanthin daily or a placebo for six weeks. Various testing methods have shown positive results with astaxanthin:

• More than 50% of subjects who took astaxanthin noted improvements in all measured areas.
• The dermatologist’s evaluation also showed improvements in all areas tested: fine lines and wrinkles, elasticity and dryness.
• Clinical instruments used to measure skin moisture and elasticity also showed improvements.
• “Before and after” photos showed visible improvements in the area of ​​small and large wrinkles, elasticity.

Top 10 Foods for Glowing and Healthy Skin

1. Berries, cocoa and other foods rich in flavonoids

Berries, cocoa powder and other foods rich in flavonoids such as green tea, pomegranate and citrus fruits on the skin a number of beneficial effects, namely, they increase the production of collagen. Flavonoids also help improve blood flow and reduce inflammation.

In addition, studies conducted in women over 40 showed that those who consumed a cocoa drink containing 320 mg of flavonoids for 12-24 weeks showed a significant improvement in skin elasticity and moisture, roughness and depth. wrinkles. Similar results have been noted with other extracts rich in flavonoids.

2. Fruits and vegetables rich in carotenoids

Foods rich in carotenoids, such as mangoes, carrots, pumpkins, sweet potatoes and tomatoes, contain antioxidants that help protect the skin from damage, especially from sun damage. Try to eat two servings daily (1 cup of raw and half a cup of cooked vegetables equals one serving).

3. Collagen peptides, bone broth and gelatin

Collagen peptides, bone broth and gelatin are the building blocks of connective tissue components that support the structure and health of the skin.

4. Cucumbers

Fresh cucumbers are mostly water, but their hard skin is an excellent source of silica. It contributes to the strength of the connective tissue that holds the entire body together. The dermis is especially rich in collagen and other connective tissues. Without silica, the skin can lose the integrity of the connective tissue that maintains and nourishes healthy skin. Cucumbers are often recommended as a source of silica, as well as to improve skin tone and health.

5. Flaxseed and oil

Ground flaxseed and flaxseed oil are excellent sources of monounsaturated fats and the essential fatty acids linoleic and alpha-linolenic. A lack of essential fatty acids can lead to dry skin and other skin problems. Ground flaxseeds are also high in fiber and compounds known as lignans. Ground flaxseeds and/or lignans have been shown to support cardiovascular health and protect against breast and prostate disease, according to research.

6. Green leafy vegetables

Kale, spinach, mustard greens, arugula, romaine lettuce and other green leafy vegetables increase the body’s antioxidant status. They contain a variety of skin-healthy nutrients, including B vitamins, minerals, and phytochemicals such as flavonoids and carotenoids.

7. Legumes (beans, peas and lentils)

Legumes are rich in nutrients and have antioxidant properties, among other things. One glass of black or red beans has more antioxidants than one glass of blueberries. Legumes also contain protein, zinc and other key nutrients for skin health. They also contain ceramides, fats that play an important role in skin hydration. Ceramides are often used in topical formulations. In addition, according to scientific evidence, oral intake of ceramides retains moisture in the skin, making it healthier.

8. Nuts and seeds

Nuts and seeds contain many key nutrients for skin health, including zinc and other minerals, protein, vitamin E and healthy fats. They can also increase the levels of antioxidant compounds in the body, such as glutathione. It is best to eat different kinds of nuts and seeds as they have different nutritional properties. For example, pistachios are high in vitamin B6, which is essential for proper absorption of essential fatty acids and protein. Cashews are high in copper, which helps maintain healthy skin, hair, and nails. Brazil nuts are a good source of selenium, which helps fight cell damage and maintain skin elasticity. Almonds contain vitamin E, which strengthens and protects cell membranes, reducing the appearance and width of wrinkles. Nuts and seeds provide a wide range of health benefits, including skin health.

9. Olives and olive oil

Perhaps the best nutritional advice for healthy skin is the Mediterranean diet. It reflects the nutrition typical of the countries of the Mediterranean region. The Mediterranean diet is considered healthy and has the following characteristics:

• The diet is rich in plant foods, including fruits, vegetables, bread, pasta, potatoes, beans, nuts, and seeds.
• Fish is eaten regularly.
• Red meat is consumed in small, infrequent quantities.
• Olive oil is the main source of fat.
• Wine is consumed in small or moderate amounts, usually with meals.

Olives and olive oil are especially important components of the Mediterranean diet for skin health. Population studies have shown that higher consumption of olives and olive oil is associated with fewer wrinkles. In addition to monounsaturated fats, olives and olive oil contain flavonoid compounds that are effective in preventing free radical damage to the skin, which can lead to wrinkles, and protect the skin from other signs of damage.

10. Sardines

Sardines are rich in omega-3 fatty acids such as EPA and DHA, as well as quality protein, iron, zinc, vitamin D, selenium and other nutrients for skin health. In addition, sardines are low in mercury. Evans M, Lewis ED, Zakaria N, Pelipyagina T, Guthrie N. A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. J Cosmetic Dermatol. 2021 Mar;20(3):825-834.

Heinrich U, Neukam K, Tronnier H, et al. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr. 2006; 136: 1565-1569

Foolad N, Vaughn AR, Rybak I, Burney WA, Chodur GM, Newman JW, Steinberg FM, Sivamani RK. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytother Res. 2019 Dec;33(12):3212-3217.

Stencil 101 Stationery Ed Roth reviews and specifications…

stencil 101 stationery ed roth logo

4

Medium

Rating 90 003

3.8

📐 Stencils & Templates, 📝 Scrapbooking & Stamping

02, 2022 Updated November 16, 2022

Description Stencil 101 Stationery Ed Roth

.

Published October 09, 2022 Updated October 09, 2022

Disappointing Best in Drawing

Sharon T. Triplett

9 0002 Spain

Level 1

428 Review

0 Karma

I thought that it’s an idea book with a good set of templates, but it’s just a couple of postcards, envelopes, and a frustrating set of templates.

Pros

• Good thing

Cons

Published August 16, 2022 Updated August 16, 2022

Super fun craft project

Kristen S. Simpson

Level 1

9725 Reviewed

6305 Karma

Not sure about the other reviewer, but this is clearly a creative kit. Got it for my birthday this year and LOVE using it. I didn’t know much about Ed Roth and his graffiti stencils, so it was a fun introduction. The templates are cute and easy to use, the cards are nice and heavy, good quality and perfect for beginners. It was a great gift and I have used it many times since I received it.

Pros

• great product

Cons

• Something else

90 271 Published August 16, 2022 Updated August 16, 2022

Book not included.

Hannah C. Curi

1 level

9646 Review

6300 karma

Stone stencils and high -quality cards, but I would like to connect cards, what color or ink to use. There are some beautiful designs in the photo and I would like to make them, but I’m not sure what products were used. I also didn’t know that this set didn’t include a book. It’s just stencils, cards and a teaching stand, no book. I wish I had template 101 on how to book.

Pros

• Solid finish

Cons

• Damaged

9 0307 Published on August 16, 2022 484Z”> Updated on August 16, 2022

18 art kit templates

Lori A. Aguirre

Level 1

9522 Review

6166 Karma

This is not a book, but rather a creative kit containing five template sheets (18 different template designs in total – they are listed below), some cards and envelopes. Stencils include: (mood) – happy birthday / happy holidays – you are invited – love you – thank you – congratulations (images) – deer – mexican wrestler mask – cassette – star – bird – wasp – bare branch – pine cone branch, and then a sheet with four patterns (squiggles, 2 different repeats …

Pros

Cons

• Wrinkled

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