Eat your way to fabulous skin

Everyone has a favourite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free. 

That said, as much as we may try to resist it, our skin does naturally age. Wrinkles and age spots are the inevitable result of time, but skin ageing may be sped up by overexposure to the sun and tanning beds, strong soaps, chemicals and poor nutrition. With this in mind, a holistic approach is best. Treat your skin kindly and optimise your nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a varied and balanced diet. This should give optimal levels of the nutrients that are crucial for radiant skin, including beta carotene, vitamins C and E, zinc and selenium.

Read on for 11 top tips on eating your way to glowing skin…

1. Eat a minimum of five portions of fruit and vegetables every day

Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals, smoking, pollution and sunlight can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Betacarotene, found in carrots, sweet potatoes and pumpkin, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.

Discover what counts as one of your 5-a-day.

2. Eat enough vitamin C

Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant skin and help blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.

Read more about vital vitamins and the health benefits of oranges.

3. Don’t crash diet

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin. It is always best to eat a healthy, balanced diet. If you’re considering trying a weight loss plan, make sure you have all the facts first – explore our expert guides to popular diets and read the six things you should consider before starting a diet.

Sign up for our free Healthy Diet Plans, all of which are nutritionally balanced and designed to kickstart a healthier way of eating.

4. Stock up on selenium

Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential to support the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just four nuts will provide the recommended daily amount (RDA). Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.

Read more about the health benefits of Brazil nuts.

5. Eat enough vitamin E

Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.

Read more about the health benefits of almonds and what makes avocado so healthy.

6. Drink six to eight glasses of water a day

Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day – all fluids count towards your daily allowance, but water is the best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too. Don’t forget that some fruit and vegetables, such as watermelon, courgette and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. Try to avoid smoking and excessive alcohol consumption as both can age the skin.

Discover how to stay hydrated.

7. Eat some healthy fat

Monounsaturated and polyunsaturated fats – the types found in avocados, oily fish, nuts and seeds – provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple and improving elasticity. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.

Discover the health benefits of salmon.

8. Opt for omega-3

Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as linseed and their oil, chia seeds, walnuts and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help inflammatory skin conditions such as eczema and psoriasis.

Discover more about the health benefits of cod liver oil.

9. Eat more phyto-estrogens

Phyto-estrogens are natural chemicals found in plant foods (phyto from the Greek word for plant). They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance. There are different types, some are found in soya bean products (isoflavones) such as tofu, whereas others are found in the fibre of wholegrains, fruit, vegetables and linseed (lignans). Include phyto-estrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet.

Find out more about the health benefits of soya.

10. Go for low-GI carbs

The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body into glucose. Try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack. Avoid high-GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.

Learn more about what the glycaemic index is and discover our favourite low-GI recipes.

11. Eat plenty of zinc

Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.

Read more about why we need vital minerals.

Eat to beat common skin problems

Once you make changes to your diet, don’t expect an overnight miracle. It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. For persistent skin conditions, talk to your GP or consider seeing a dermatologist.

How can diet affect acne?

Acne is caused by inflammation and infection of the sebaceous glands of the skin. Sebaceous glands are stimulated by hormones (particularly androgens). To avoid acne, cut back on saturated and hydrogenated fats in margarines and processed foods. Also cut down on junk food as well as foods high in sugar, such as cakes and biscuits. Eat more raw vegetables, wholegrains, fresh fruit and fish. Try to include selenium-rich foods, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread.

How can diet affect psoriasis?

Psoriasis appears as red skin patches with silvery scales, most commonly on the elbows and knees. The patches are caused by rapid growth and proliferation of cells in the outer skin layers. Patches can be itchy and sore and in severe cases, the skin may crack and bleed. Some people find outbreaks occur when they feel rundown. Sunburn, alcohol, smoking, obesity and stress are also implicated and there may be trigger foods which you will have to identify using an exclusion diet, though always check with your GP before cutting out food groups. Essential fatty acids (EFAs) from fish oil or cold-pressed nut and seed oils are important to include in the diet. The diet should ideally be low in saturated fat and include anti-inflammatory herbs such as turmeric, red pepper, ginger, cumin, fennel, rosemary and garlic.

How can diet affect eczema?

Eczema is a skin condition that usually begins as patchy redness, often on the hands but can appear anywhere on the skin. Although there are many triggers, one of the most common is food sensitivity. The most common offending foods are milk, eggs, fish, cheese, nuts and food additives. Omega-3 fats, zinc and vitamin E may help reduce symptoms.

This article was last reviewed on 4 July 2019 by Kerry Torrens.

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

The Best Foods That Boost Your Skin’s Elasticity

While what we put on our bodies is essential for achieving younger-looking skin, what we consume is even more crucial for getting that youthful glow and texture, as elastin lives deep inside our skin—not on the surface. We asked New York dermatologist Doris Day, MD to break down which foods we should and shouldn’t be eating and spoke to celebrity aesthetician Joanna Vargas to get her tips on how we can easily incorporate these elastin-friendly foods into our diets. 

You May Also Like: 6 Things You Can Do To Prevent Wrinkles

Foods You Should Be Eating 
According to Dr. Day, it’s simple: To increase the elasticity of your skin, you need to consume high-antioxidant and water-rich foods like:

•  Berries are the best fruits to consume in terms of antioxidants. Power-fruit acai is a favorite of Dr. Day’s.

•  Celery and cucumber both contain silica, which Vargas says is an ingredient that boosts moisture and elasticity.

•  Oils, found in salmon, olives and walnuts, contain concentrated levels of omega-3 fatty acids, known to improve skin aging.

•  Pumpkin and squash are water-, vitamin- and antioxidant-rich fruits packed with skin-saving nutrients.

•  Spices like turmeric and cinnamon are superfoods when it comes to their anti-inflammatory and antioxidant benefits.

Dr. Day is also a big fan of nutraceuticals, which she explains as being functional foods and supplements that have a direct impact on the skin. Look for vitamins that contain copper, zinc, folic acid, and even some caffeine, as they can improve your skin’s elasticity and firmness, as well as its ability to hydrate from within.

Foods You Should Avoid
Dr. Day recommends staying away from highly processed foods and simple sugars, as they are pro-inflammatory foods that can break down elastic tissue in skin and also affect the absorption of antioxidants and nutrients like B vitamins that aid in cell metabolism and repair. “Avoid things that your eye goes to first—the high salt, the high sugar and the high carb,” she warns, pointing out that these bad foods leave no room for the good, and therefore waste your dietary space. 

How To Add Pro-Elastin Foods Into Your Diet
Vargas encourages her clients to eat vegetables daily and with every meal. “Most of my clients drink a daily green juice,” she says, adding that salads and juices are a quick and delicious way to get extra greens into the body. Dr. Day recommends choosing ingredients that are at their peak of freshness, and preparing them in the most optimal way. “Some foods may need a little bit of steaming, some may be eaten raw, and others may be eaten in combination,” she says, emphasizing the fact that rich, natural colors and flavors are a sure sign of high-antioxidant foods.

How To Tell If Your Skin’s Elasticity Is Improving
We’re all familiar with the pinching-of-the-top-of-the-hand trick, but that’s more of an indication of hydration levels. Vargas says that supple skin will “look healthier” and “feel thicker.” She says, “It will be more noticeable on the cheeks and jawline.” Dr. Day agrees, reassuring that an increase in elasticity in the skin is more obvious than one would expect. “It’s actually not subtle: Your skin looks better and younger. That’s what makes younger skin look young.”

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The best foods for healthy skin

Research on the best foods for healthy skin is limited. Still, antioxidant-rich foods seem to have a protective effect for the skin.

Consider these skin-friendly foods:

• Carrots, apricots, and other yellow and orange fruits and vegetables
• Spinach and other green leafy vegetables
• Tomatoes
• Berries
• Beans, peas and lentils
• Salmon, mackerel and other fatty fish
• Nuts

On the flip side, some foods seem to be associated with skin damage. For example, some research suggests that a diet high in processed or refined sugars or other carbohydrates and unhealthy fats promotes skin aging.

Remember, many of the best foods for healthy skin also promote good health overall. Rather than focusing on specific foods for healthy skin, concentrate on a healthy diet in general. Eat plenty of fruits and vegetables. Choose low-fat or fat-free dairy products. Include nuts, seeds and beans in your favorite meals. Opt for whole-grain breads and pasta. Limit sweets. Strive for variety as you’re making healthy choices.

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Show references

1. Hodges AL, et al. Skin care for women. Nursing for Women’s Health. 2016;20:609.
2. Pappas A, et al. Nutrition skin. Reviews in Endocrine and Metabolic Disorders. 2016;17:443.
3. Kim C-S, et al. The role of glycation in the pathogenesis of aging and its prevention through herbal products and physical exercise. Journal of Exercise Nutrition and Biochemistry. 2017;21:55.
4. Addor FAS. Antioxidants in dermatology. Anais Brasileiros de Dermatologia. 2017;92:356.
5. How to create an anti-aging skin care plan. American Academy of Dermatology. https://www.aad.org/public/skin-hair-nails/anti-aging-skin-care/creating-anti-aging-plan. Accessed Dec. 28, 2017.
6. Skrovankova S, et a. Bioactive compounds and antioxidant activity in different types of berries. International Journal of Molecular Sciences. 2015;16;24673.

See more Expert Answers

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6 Tips to Eat and Drink Your Way to Healthier Skin

Aside from fish, eggs, chicken, and turkey breast, one of the best sources of protein is lean red meat, says Jessica Wu, MD, an assistant clinical professor of dermatology at the University of Southern California in Los Angeles and the author of Feed Your Face.

Red meat contains the amino acids glycine and proline, previous research has shown, and per a study published in January 2018 in Amino Acids, these are components involved in the synthesis of collagen.

As the National Institutes of Health notes, red meat also offers zinc, and this nutrient is crucial for collagen building, according to past research.

But red meat is also high in saturated fat, and produces a chemical called TMAO (trimethylamine N-oxide) that may be linked to heart disease, according to a study published in December 2018 in the European Heart Journal. In the study, people whose diets were high in red meat had triple the levels of TMAO in their systems.

To keep your heart healthy, the American Heart Association recommends sticking to proteins with unsaturated fats, like fish, or choosing red meats that are lean, fat-free, and unprocessed.

Because of their zinc content, oysters are also effective in the fight against dry, aging skin, says Howard Murad, MD, an associate clinical professor of medicine at the University of California in Los Angeles and the author of The Water Secret. “Zinc is not only an essential component for collagen production and healing,” he says, “it’s a powerful anti-inflammatory.”

Inflammation is how the body communicates to our immune systems to jump into action if we’re injured, but it can also cause flare-ups in our skin that come in the form of swelling, rashes, and redness, per an article published by InformedHealth.org. Zeichner says foods rich in vitamin A or zinc, like fortified cereal, beans, spinach, and oysters, can help reduce inflammation in the skin.

RELATED: A Comprehensive Guide to an Anti-Inflammatory Diet

The 12 Best Foods for Healthy Skin

Medically reviewed by Taylor Jones, RD

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver.

But what you eat also impacts another organ — your skin.

As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.

This article takes a look at 12 of the best foods for keeping your skin healthy.

1. Fatty Fish

Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).

Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin (1, 2).

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays (2, 3).

Some studies show that fish oil supplements may fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus (4).

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation (5).

This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin (5).

Lastly, fish provides zinc — a mineral vital for regulating inflammation, the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing (6).

Summary

Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc.

2. Avocados

Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin (7).

Getting enough of these fats is essential to keep skin flexible and moisturized.

One study in over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin (8).

Preliminary evidence also shows that avocados contain compounds that may protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging (8, 9).

Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.

Interestingly, vitamin E seems to be more effective when combined with vitamin C (5).

Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy (10).

A deficiency in vitamin C is rare these days, but common symptoms include dry, rough and scaly skin that tends to bruise easily.

Vitamin C is also an antioxidant that protects your skin from oxidative damage — caused by the sun and the environment — which can lead to signs of aging (10).

A 100-gram serving, or about 1/2 an avocado, provides 10% of the Reference Daily Intake (RDI) for vitamin E and 17% of the RDI for vitamin C (11).

Summary

Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.

3. Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin.

They are a good source of essential fatty acids, which are fats that your body cannot make itself.

In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids (12, 13).

A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body — including in your skin (13).

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Because walnuts contain a good ratio of these fatty acids, they may fight the inflammatory response to excessive omega-6.

What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.

One ounce (28 grams) of walnuts contains 6% of the RDI for zinc, which is essential for your skin to function properly as a barrier, as well as necessary for wound healing and combatting both bacteria and inflammation (14).

Walnuts also provide small amounts of the antioxidants vitamin E, vitamin C and selenium, in addition to 4–5 grams of protein per ounce (28 grams) (12).

Summary

Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein — all of which are nutrients your skin needs to stay healthy.

4. Sunflower Seeds

In general, nuts and seeds are good sources of skin-boosting nutrients.

Sunflower seeds are an excellent example.

One ounce (28 grams) of sunflower seeds packs 37% of the RDI for vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein (15).

Summary

Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.

5. Sweet Potatoes

Beta-carotene is a nutrient found in plants.

It functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes (5, 16).

Sweet potatoes are an excellent source — one 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A (17).

Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock.

When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin.

Interestingly, high amounts of beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance (5).

Summary

Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.

6. Red or Yellow Bell Peppers

Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent of 92% of the RDI for vitamin A (18).

They’re also one of the best sources of vitamin C, necessary for creating the protein collagenwhich keeps skin firm and strong. A single cup (149 grams) of bell pepper provides an impressive 317% of the RDI for vitamin C (18).

A large observational study in women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age (19).

Summary

Bell peppers contain plenty of beta-carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.

7. Broccoli

Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C (20).

It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer (21, 22).

Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body (22, 23).

In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin (23).

Summary

Broccoli is a good source of vitamins, minerals and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.

8. Tomatoes

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.

Beta-carotene, lutein and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling (24, 25, 26).

Because tomatoes contain all of the major carotenoids, they’re an excellent food for maintaining healthy skin.

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids (27).

Summary

Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.

9. Soy

Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.

Isoflavones may benefit several parts of your body, including your skin.

One small study in middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity (28).

In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong (29).

These isoflavones not only protect the cells inside your body from damage but also your skin from UV radiation — which may help prevent some skin cancers (30, 31, 32).

Summary

Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect your skin from UV damage.

10. Dark Chocolate

If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experience thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin (33).

Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning versus eating low-antioxidant chocolate (34).

Several other studies have produced similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study did not find significant effects (34, 35, 36, 37).

Make sure to choose dark chocolate with at least 70% cocoa in order to maximize the benefits and keep added sugar to a minimum.

Summary

Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow and skin texture.

11. Green Tea

Green tea may protect your skin from damage and aging.

The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.

Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage (38, 39, 40).

One 12-week study in 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%. Green tea also improved the moisture, roughness, thickness and elasticity of their skin (41).

While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There’s evidence that milk could reduce the impact of green tea’s antioxidants (42).

Summary

The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity.

12. Red Wine

Red wine is famous for containing resveratrol, a compound that comes from the skin of red grapes.

Resveratrol is credited with a wide range of health benefits, among them reducing the effects of aging.

Test-tube studies suggest it may also slow the production of harmful free radicals, which damage skin cells and cause signs of aging (7, 43).

Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to impact your skin. And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.

It’s not recommended to start drinking red wine just because of its potential health benefits. However, if you already drink in moderation, you might enjoy red wine as your alcoholic beverage of choice.

Summary

Resveratrol, the famous antioxidant found in red wine, may slow your skin’s aging process by impairing harmful free radicals that damage your skin.

Reposted with permission from our media associate Healthline.

Simple Diet Tips That Can Help with Skin Elasticity

As you know, the largest body organ is our skin. Our skin covers our entire body (obvi) and has a surface area of around two square meters. It’s made up of two main layers—the outer epidermis and the inner dermis. The cells in the deepest layer of the epidermis create new cells that are pushed toward the surface. As we age, we begin to lose concentration of collagen, elastic fibers, and fat underneath our tissues. This usually results in the loss of skin elasticity, the ability to be stretched and bounce back to its original shape.

A number of factors can influence the loss of elastin in skin tissue, including air pollution, smoking, excessive sun exposure, and poor nutrition. If you want to restore your skin’s elasticity, here are a number of foods and supplements that your skin will benefit from.

Hydration
When your skin is dehydrated, it begins to thin out, causing loss of elastin. Make sure that you’re drinking plenty of water throughout the day to keep your skin looking plump.

Collagen
Collagen helps skin cells bind to one another, thus strengthening its elasticity. Because your skin and gut are connected via the skin-gut axis, adding a high-quality source of collagen to your nutrient intake can help to replenish skin’s elasticity. If you’re vegan, plant-based sources of collagen include tempeh, soy protein, and black beans.

Collagen Inner Beauty Boost Supercharged

Price: $50

The Beauty Chef

Antioxidants
Foods that are full of omega-3 fatty acids and vitamins A, B, C, and E can help to increase collagen production and protect the skin from harmful damage. These foods include fatty fish such as salmon and sardines, healthy fats from nuts such as walnuts and almonds, leafy greens such as spinach and chard, olive oil, avocado, and teas such as hibiscus and a Poosh favorite, matcha. Colorful fruits such as guava, kiwi, papaya, strawberries, and blueberries are sourced with vitamin C (which is needed to produce collagen) to help strengthen the capillaries that supply the skin.

Matcha Gokoro

Price: $40

Chafinity

Vitamin C and Zinc
Low levels of both vitamin C and zinc not only impact our immune system but can also inhibit the skin’s ability to repair itself. Poosh loves Dr. Nigma’s Vitamin C Cocktail, made with ingredients to promote collagen production and antioxidant activity. Other sources of vitamin C and zinc include citrus fruits, carrots, spinach, mushrooms, oysters, and legumes.

Vitamin C Cocktail

Price: $80

Dr. Nigma

Herbs
Aloe vera, cinnamon, mint, alma, cilantro, coriander, and calendula all help to boost skin elasticity and promote clear skin, and they’re packed with minerals to feed the skin with vital nutrients.

Detox Botanical Concentrate

Price: $40

Tomen

Hyaluronic Acid
Hyaluronic acid (HA) is a naturally occurring substance found in the skin’s connective tissue, whose primary role is to help maintain skin moisture and lubrication. UV ray exposure is one of the factors that contribute to HA depletion. Aside from using skin products that are fortified with HA, there are foods that contain adequate levels of hyaluronic acid. These include bone broth, soy-based foods such as tempeh and edamame, starchy vegetables such as jicama, artichoke, and sweet potatoes, and leafy greens. Citrus fruits inhibit the breakdown of HA in our bodies, so be sure to also include fruits such as oranges and grapefruit. And check out Poosh’s delicious Blueberry & Lemon Collagen Vibes blend that includes vitamin C and hyaluronic acid.

Blueberry & Lemon Collagen Vibes

Price: $44

Vital Proteins x Poosh

Neeyaz Zolfaghari is the founder of Unspoken Nutrition, a nutrition and lifestyle business aimed at helping others find harmony and balance with the full body and self. Her journey began over a decade ago, when she was diagnosed with an autoimmune disease. Her path toward healing broadened her passion for holistic healing practices. Now as an international nutrition and lifestyle coach, Neeyaz gives her clients the support, guidance, and tools they need in order to live a fulfilled and balanced life.

The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.

Up next, shop more from the Poosh Shop here.

Eat Your Way to Beautiful Skin

There’s an important connection between what you eat and how you look. Learn which foods help you look your best.

A balanced diet is an essential prescription for healthy and vibrant skin. The good news is that the foods that happen to be good for your skin are also good for your overall health.

Many people find that the appearance of aging skin — wrinkles, thickening, discoloration, and decreased elasticity — is one of their biggest beauty concerns. While genetics largely determines when your skin starts to show these signs of aging, and the extent to which it shows them, environmental damage to your skin, as well as damage you cause yourself through lifestyle choices, can greatly accelerate this process.

Skin damage occurs as a result of oxidation, a chemical process in which unstable molecules called free radicals steal electrons from healthy cells. The most damaging oxidative stressors that we expose ourselves to are smoking and sunlight.
Today Show Video: Joy Bauer Talks About Skin and Nutrition

Aside from staying away from cigarettes and using sunscreen when you go out, the next best thing you can do for your skin’s health is to eat a diet rich in antioxidants. These are nutrients that work to defend your body’s cells — including skin cells — against the damage of oxidative stress. You’re probably familiar with some antioxidants, such as vitamin C, vitamin E, selenium, and vitamin A (in the form of beta-carotene).  Others, which you may be less familiar with, are collectively known as phytochemicals (there are hundreds of them), and they are found in foods such as fruits, vegetables, nuts, seeds, and beans.

To keep your skin well-protected and nourished, and to extend its youthful appearance, focus on the foods that are good sources of the following nutrients:

Vitamin C
Vitamin C is involved in the production of collagen (which keeps skin firm) and protects cells from damage caused by free radicals. Scientific studies have found that when lab animals eat vitamin C — fortified food, their skin is better able to fight oxidative damage. It’s important, then, to replenish your skin’s vitamin C stores every day by eating plenty of fruits and vegetables. Good sources include bell peppers (red, green, and yellow), broccoli, cantaloupe, mangoes, oranges, pineapple, snow peas, strawberries, tomatoes, and watermelon.

Vitamin E
Vitamin E helps protect cell membranes and guards your skin against damage from the sun’s UV radiation. Some research has suggested that vitamin E may work in combination with vitamin C to provide an extra degree of anti-aging skin protection. However, because recent studies have raised some questions about the safety of vitamin E supplements, this nutrient should come from your diet, not from high-dose pills. It’s best to stick with food sources like wheat germ, fortified whole-grain cereals, nuts and seeds, olive oil, Swiss chard, and spinach, as well as the small amount of vitamin E found in a multivitamin.

Beta-carotene
Beta-carotene, another antioxidant that’s critical for skin health, is converted to vitamin A in the body and is involved in the growth and repair of body tissues. It may also protect your skin against sun damage. In extremely high doses, however, pure vitamin A from supplements can be toxic, so be sure to avoid them unless a doctor has recommended them and is closely supervising you. Beta-carotene from foods like apricots, cantaloupe, carrots, red bell peppers, mangoes, pumpkin, and sweet potato is sufficient and entirely safe for your skin.
 
Selenium
Selenium is an antioxidant mineral that helps protect the skin from sun damage; it also helps the skin maintain firmness and elasticity. Selenium obtained from food has been shown to reduce sun damage and even prevent some skin cancers in animals. Be sure to avoid selenium supplements, however. The Nutritional Prevention of Cancer Trial found that people with a high risk of nonmelanoma skin cancers who took selenium supplements actually had a 25 percent increased risk of squamous cell carcinomas. The best food sources for selenium are Brazil nuts (no more than 1 or 2 nuts a day because the selenium is so concentrated), tuna (canned, light), crab, oysters, whole-wheat pasta, lean beef, shrimp, whole-wheat bread, turkey, wheat germ, chicken breast, mushrooms, and eggs.
 
 
Omega–3 Fatty Acids
Although not classified as antioxidants, omega–3 fatty acids help maintain cell membranes so that they are effective barriers — allowing water and nutrients in but keeping toxins out. These healthy fats also reduce inflammation throughout the body, which may translate into fewer skin breakouts. Omega-3s also seem to offer the skin protection against sun damage. In a study of skin cancer, people who ate diets rich in fish oils and other omega-3 fats had a 29 percent lower risk of squamous cell skin cancer than those who got very little omega-3 fats from food. Good food sources include wild salmon, herring, mackerel (but not king), sardines, anchovies, flaxseed, walnuts, and soybeans. Read more about Omega-3 Fatty Acids
 
 
This smoothie makes a perfect breakfast!

Joy’s Beauty Blend
Try this smoothie for a big blast of complexion-friendly nutrients – vitamins C and E, beta-carotene, and omega-3 fats.

Serves 2

Ingredients:
2 cold oranges, peeled and cut into sections
1/2  chopped mango, chilled
1/2 cup sliced frozen (unsweetened) strawberries
1 medium carrot, peeled and shredded
1/2 cup plain, nonfat yogurt, chilled
2 tablespoons wheat germ
2 tablespoons ground flaxseed
1 tablespoon fresh lemon juice
1 tablespoon granulated sugar

Place all ingredients in a blender or food processor and blend until smooth.

Yields 2 1/4  cups

Nutrient Analysis (one serving)
Calories: 250
Protein: 9 g
Carbohydrates: 48 g
Total fat: 4 g
Saturated fat: 0 g
Cholesterol:  0 mg
Sodium: 72 mg
Fiber:  9 g
Vitamin C:  126 mg (209% DV)
Vitamin A (all from beta-carotene): 5,839 IU (117% DV)
Vitamin E: 3.9 IU (13% DV)
+ Omega-3 fats

Learn more about Food Cures for Healthy Living.
Discover more Food Cures for your health.

90,000 7 products that will give the skin firmness, healthy color and natural radiance

It’s no secret that you need to take care of your skin continuously, and its radiance directly depends on the health of the body. And no matter how many serums and boosters, vitamin creams and masks we apply, the skin takes the main amount of nutrients from the inside. Among the main ways in the fight for radiant skin, one can single out: cleanse the skin, adhere to the correct balanced diet, drink coffee only in the morning, visit a beautician every month, switch to natural cosmetics, use vitamins C, E and A and, of course, include the necessary foods in your diet.

We have compiled a list of the main ones:

Nuts and seeds. The main helpers that protect the skin from the harmful effects of the environment and are rich in vitamin E and omega-3 fatty acids – nuts – occupy the first place on the list. Chia seeds, sesame seeds, pumpkin seeds or flax seeds, in turn, are loaded with zinc and help smooth out uneven skin.

Avocado. A real treasure, which absolutely deservedly occupies the main place in the healthy lifestyle lists. This green fruit contains vitamin E and is rich in antioxidants, which are so important for healthy skin and hair.In addition, avocado contains folic acid, which promotes the regeneration of skin cells.

Tomatoes. The fruit contains lycopene (hence its intense red color), which is an antioxidant and protects the skin from harmful UV radiation.

Seafood. Good news for those who love Mediterranean cuisine. Choose salmon, shellfish and oysters as they are very nutritious – they contain zinc, omega-3 fatty acids and selenium.The beneficial properties of seafood help to improve blood circulation, respectively, the skin becomes more radiant and toned.

Leafy greens are rich in fiber, which improves bowel function – this has a direct effect on healthy looking skin. The antioxidants contained in dark greens protect skin cells from damage and inflammation, and if you fill a plate with leaves at dinner or lunch, the effect will be immediate.

Berries . Blueberries improve blood circulation and are rich in vitamin C, thereby helping the body fight the aging process. Apples (especially their peel) improve the functioning of the gastrointestinal tract, and this reduces the number of skin rashes. Watermelon moisturizes the epidermis from the inside and, due to the vitamins A and C it contains, contributes to a blush on the face.

Olive oil. It is not just called the elixir of youth. The peculiarity of the oil is that it contains useful fatty acids and vitamin E, which regenerate the skin, relieve it of dryness and flaking.

90,000 6 vitamins for youthful face and body skin

What substances does the skin need

We are what we eat. How we look depends largely on how varied and balanced our diet is. We are not talking about weight, but about the condition of the skin. Loss of tone, wrinkles, acne, and blackheads are often caused by a deficiency in dietary nutrients. Before we figure out which foods are good for the skin, let’s find out what substances the skin needs?

Useful products for facial skin.© iStock

It is important to understand that our body is not able to produce vitamins and minerals in sufficient quantities. And we need them, because they play the role of biocatalysts and regulate metabolism. What vitamins are of particular importance for the skin?

• Vitamin D , or rather, its precursor, protects against inflammation, increases the lifespan of cells.

• Vitamin A – its lack provokes dryness and a decrease in protective properties.

• Vitamin C contributes to the production of collagen – an important protein responsible for the smoothness and elasticity of the skin.

• Vitamin E provides skin elasticity. Its deficiency leads to a loss of tone and turgor, which means to the appearance of wrinkles.

• Vitamin K – rosacea, vascular network on the face speaks of its lack.

• Lipoic acid has unique antioxidant properties, enhances the effect of vitamins C and E.

Find out which vitamin cosmetics you need with our test.

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Useful products for the skin

Competent care and effective cosmetics are great. But this is not enough to preserve youth and beauty of the skin. It is necessary to provide a vitamin charge from the inside. Include healthy foods for your face and body that are rich in the substances listed below in your daily diet.

1. 1

   Phytonutrients protect against ultraviolet radiation and pathogenic bacteria, are found in plant products (even in coffee, tea and wine).

2. 2

   Beta-carotene is important for cell growth and renewal, lycopene is responsible for skin elasticity: there are many of these substances in orange, red and yellow fruits and vegetables.

3. 3

   Selenium is a trace element with strong antioxidant properties. They are rich in foods such as broccoli, cabbage, onions.

4. 4

   Zinc participates in the construction of new cells, is found in meat, milk, eggs.

5. 5

   Silicon – the elasticity of the skin, the health of nails and hair depends on it. Sources of this substance are beans, lentils, mineral water.

6. 6

   Iron – without it it is problematic to maintain the beauty of hair and nails, elasticity and radiance of the skin. Healthy products for the skin of the face and body include pomegranates, parsley, buckwheat, liver – they are rich in iron.

Products useful for face and body skin.© IStock

Vitamins in food

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Means for external use

So, we found out what products are good for the skin, now let’s talk about cosmetics.Modern technologies make it possible to include vitamins in the formulas of cosmetics, which have a pronounced anti-aging effect.

Day Cream Rénergie Multi Glow, Lancôme

Vitamin-rich Schisandra extract gives the skin a radiance, the formula provides an instant lifting effect.

Avocado Eye Cream, Kiehl’s

Fatty acids and beta-carotene restore and protect the skin of the eyelids.

Antioxidant concentrate of youth LiftActiv, Vichy

Vitamin C (15%) and Vitamin E restore radiance and firmness to the skin.

Concentrated anti-aging treatment with retinol Redermic R, La Roche-Posay

Retinol (vitamin A) corrects wrinkles, accelerates cell regeneration.

Cream “Age expert 35+”, L’Oréal Paris

Vitamins E and B5 strengthen the protective barrier of the skin, soothe and smooth wrinkles.

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YON-KA.RU »The best products for skin elasticity

While the drugs we put on our skin are essential for it to look healthy, there are foods in your kitchen right now that can provide some additional benefits.

Eating a healthy diet is important if you want your skin to look and feel better. And some of your favorite foods could be the key to increasing the elasticity of your skin.

But before we start adding them to your shopping list, let’s talk about what elasticity is.

Elasticity is the ability of the skin to stretch and then return to its normal state. As we age, our skin loses its elasticity. If you want your skin to look younger, you should definitely achieve maximum elasticity.Fortunately, there are several foods you can include in your diet to see results!

Nuts

It’s no secret that some nuts are good for your health, such as improving heart health. But did you know they are good for your skin as well? Your body uses protein from nuts to replace dead skin cells. And that’s just one of the reasons nuts should be on hand for healthy skin, because they have other benefits as well.

Nuts such as almonds and walnuts are rich in vitamin E, which can reduce signs of aging such as skin laxity and wrinkles. When you start to notice these signs of aging on your skin, it means that there has been a loss of elasticity, which happens to all of us as we age. Hazelnuts and regular peanuts also contain vitamin E, but not as much as almonds.

Vegetables

It turns out that you should have listened to your mother when she told you to eat vegetables as a child.Who would have thought that they would help you look young? Make sure you include a variety of vegetables in your daily diet to keep your skin looking its best.

What are the best vegetables? While they are all very healthy, leafy greens are at the top of the must-eat list! Yellow or orange vegetables are also needed! But how exactly do they increase the elasticity of your skin? Vegetables are rich in antioxidants that help fight free radical damage in the environment.To keep your skin looking its best, you need to be proactive and prevent damage from the sun and environmental pollutants.

Fish

The next time you visit your favorite restaurant, you can simply taste the fish. Eating fish rich in omega-3 fatty acids is good for your health and your skin. Salmon, and mackerel are two types of fish that are high in omega-3s.

While the thought of consuming fat may seem taboo, there are healthy fats (such as omega-3 and omega-9) that you absolutely need in your diet. The nutrients and healthy fats we consume help improve skin elasticity. If you don’t have enough of these healthy fats in your diet, you may notice that your skin becomes dull, dry, and loses elasticity.

Water

We all know how important it is to drink plenty of water and keep our body hydrated.Considering that our bodies are about 65% water, this is important for our well-being. In fact, a lack of skin elasticity is a common sign of dehydration.

To keep your skin healthy, make sure you drink plenty of water throughout the day. You should even start your day with a glass of water, because your body actually loses its hydration while we sleep. Water will make your skin smooth and also rejuvenate it.

90,000 14 great products to make your skin look luxurious

Despite the widespread use of cosmetic products designed to improve complexion and treat skin conditions, there is no substitute for nutrient-rich foods that naturally nourish and heal skin.For your skin to look luxurious, you need to include these foods in your daily diet. Numerous scientific studies have proven the role that certain nutrients play in improving the appearance and appearance of facial skin, preventing acne breakouts and rejuvenating the skin. Here is a list of the foods that are considered to be the most beneficial.

Garnet

Pomegranate is rich in antioxidant polyphenols.These botanicals help prevent the appearance of wrinkles by neutralizing the harmful effects of free radicals. They also help improve blood circulation, which promotes natural skin health. Pomegranate accelerates the regeneration of skin cells and the repair of damaged tissues. What’s more, the sunscreening properties of pomegranate help protect the skin from damage and pigmentation caused by sunlight. Studies have shown that the ellagic acid found in pomegranate fights skin tumors and effectively prevents skin cancer.

Berries

To have beautiful skin, you need to eat berries. All types of berries, including strawberries, raspberries, blackberries, blueberries and cranberries, are rich in antioxidants that protect the skin from a wide range of diseases and slow down skin aging. The nutrients in berries also stimulate collagen production, thereby increasing skin elasticity. In addition, the carotenoids included in their composition help to lighten its color.

Nuts and Seeds

Nuts and seeds are excellent sources of vitamin E, omega-3 polyunsaturated fatty acids, zinc, copper and selenium – substances that nourish the skin.Vitamin E is one of the most powerful natural antioxidants. It helps neutralize highly reactive oxygen species that damage skin cells. In addition, these foods contain fiber, which helps detoxify the body and prevent abnormal increases in insulin levels, preventing skin rashes. Therefore, it is beneficial to eat a handful of almonds, walnuts, pecans, macadamia nuts, pumpkin seeds or sunflower seeds every day for natural skin health.

Broccoli

Broccoli contains sulforaphane, which has been shown to prevent skin cancer.Sulforaphane also helps in repairing damaged tissues. Plus, this cruciferous vegetable is an excellent source of vitamins C and E, which stimulate collagen synthesis and neutralize free radicals.

Carrot

Carrots are rich in beta-carotene, a precursor of vitamin A, an essential nutrient for the skin. It counteracts oxidative stress caused by prolonged exposure to sunlight, which is a major cause of premature skin aging.In addition to carrots, foods such as sweet potatoes and pumpkin are also rich in beta-carotene.

Fatty fish

For smooth, flawless skin, include oily fish in your daily diet. Only fish contains omega-3 polyunsaturated fatty acids, known for their anti-inflammatory properties. According to research, people who eat large amounts of oily fish are the least prone to acne breakouts. Eating fish also keeps your skin looking youthful for longer.Essential fats keep it soft and smooth, preventing wrinkles and protecting it from the harmful effects of the sun. However, frying destroys these healthy fats. Therefore, in order to get the maximum benefit from this product, it is better to fry, boil or bake oily fish.

Tomatoes

Tomatoes are another very useful product for the skin. They contain the powerful antioxidant lycopene, which protects the skin from the harmful effects of free radicals and sunlight.Tomatoes are rich in vitamin C, which is essential for collagen production, and nutrients that stimulate the normal blood circulation that your skin needs to stay healthy.

Dark chocolate

This is great news for chocolate lovers. Cocoa, the main ingredient in chocolate, contains flavonoid antioxidants that rejuvenate the skin. It improves blood circulation and helps the skin retain water. Hence, cocoa is an effective natural remedy for dry skin.In addition, cocoa prevents acne breakouts by inhibiting the production of chemicals that cause inflammation by clogging up hair follicles.

Beans

Beans are rich in zinc. Research has found a link between zinc deficiency and skin problems. Increasing zinc intake helps in strengthening the immune system, which speeds up the healing of skin conditions. You can reduce the risk of acne and speed up the healing of acne by eating 100 grams of beans a day.

Water

Water helps to detoxify and moisturize skin cells. Drinking 6 to 8 glasses of water a day is vital to your health. The accumulation of waste products in the body is one of the main causes of skin diseases. Therefore, by flushing out these wastes, water helps to reduce the slagging of cells. When the water level in the skin cells rises, it becomes firm and elastic.

Soybean

You can slow down skin aging and improve complexion by adding a little soy to your daily diet.Research has shown that soy can help fight pigmentation, wrinkles and under-eye circles, and improve overall skin health. In addition, soy can help improve skin elasticity in postmenopausal women.

Yogurt

To have healthy skin, you need a healthy gut. Yogurt fills the intestines with beneficial bacteria, which in turn fight against the growth of harmful microflora, maintaining the natural microbial balance necessary for digestion, absorption of nutrients and the elimination of toxins.Many skin problems, including acne, are associated with an increase in harmful bacteria. Therefore, in order to improve her condition, it is useful to include yogurt in her daily diet. Plus, the milk proteins in yogurt will help tighten it up.

Whole grains

Whole grains contain a number of vitamins that are essential for the healthy growth of skin tissues. The soluble fiber found in whole grains helps the body control blood insulin levels.Since excess insulin causes acne breakouts, incorporating whole grains and breads into your diet will help your skin look healthier.

Green leafy vegetables

Green leafy vegetables are rich in skin-friendly nutrients such as vitamins A, C and E, folate, iron, magnesium, chlorophyll and fiber. They also serve as a source of antioxidants that fight free radicals and slow down skin aging.

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90,000 5 steps to stimulate collagen and elastin production

Youthful and healthy skin is supported by two vital proteins: elastin and collagen.With age, the production of these proteins decreases, the skin loses its elasticity and, as a result, the first wrinkles appear. Fortunately, there are safe and effective methods that can help stimulate collagen and elastin synthesis.

Step 1. Update

Use a gentle exfoliation to exfoliate your skin. The elimination of dead skin cells from the surface layer of the skin prepares the skin for further intensive care, as well as stimulates the production of new collagen and elastin and gives the skin a more youthful appearance.

Step 2. Vitaminization

Vitamin C plays a vital role in the production of elastin and collagen. Vitamins A, D and E are equally important for youthful skin.

Look for foods rich in vitamin C such as broccoli, kiwi, bell peppers and citrus fruits.

Ampoules with Vitamin C DOCTOR BABOR will help to saturate the skin. They contain 20% stable fortified vitamin C, 2 types of hyaluronic acid and linoleic acid.Cream Complex C, which contains beauty vitamins A, C and E.

A source of vitamin A: green and yellow vegetables, liver, caviar and dairy products.

For intensive skin renewal, Concentrate A16 is perfect, which contains Retinew A16 – a hypoallergenic and more effective analogue of retinol (vitamin A).

Vitamin D is rich in sea fish and egg yolk. Vitamin E can be found in vegetable oils, nuts, and beans.

Vitamin charge will give the skin an instant-action concentrate – Multivitamin Ampoules. Vitamin A – stimulates the processes of cellular renewal of the skin; provitamin A + B5 – activate regeneration processes and soothe; vitamin E in liposomes – protects against free radicals; biotin – supports skin health.

Step 3. Protein

Add one or two servings of healthy protein to your daily diet. Protein-rich healthy foods include tofu, nuts, seeds, milk, and cottage cheese.

Step 4. Additional collagen

For intensive collagen stimulation, correcting the first age-related changes, the skin needs professional help. Injections are a radical method. But if you are not a supporter of cardinal interventions, then as an alternative it is worth considering a combination of two LIFTING CELLULAR products: Collagen Boost Infusion concentrate and Collagen Booster Cream.

Step 5. UV and blue light protection

The skin must be protected from the harmful effects of UF and HEV rays, which break down collagen and elastin.Sunscreens with a sun protection factor (SPF) of 15 or higher prevent cell damage. They must be applied 30 minutes before going outside.

For protection from blue light, products with powerful antioxidants are used, such as BABOR Perfect Radiance ampoules and the Skinovage VITALIZING line with the Blue Light Protect digital aging complex with cocoa peptides, saccharides and polyphenols.

Top products for female beauty

Red fish

Any red fish – trout, salmon, chum salmon, pink salmon, salmon, etc.- is rich in the most useful fatty acids Omega-3 and Omega-6. It also contains vitamins A, B, D, E, PP, important macro- and microelements, amino acids and other active substances.

This product helps to slow down the aging process and has a positive effect on the functioning of the endocrine and digestive systems. Regular consumption of red fish improves memory, increases performance and, thanks to the content of healthy fats, helps prevent or reduce the appearance of wrinkles.Vitamin D in fish helps the body absorb calcium better, keeping teeth and bones strong.

It should be included in the diet 2-4 times a week (50-100 g at a time).

Berries

They are not only tasty and low-calorie, but also very healthy. They contain pectin, which improves digestion and helps remove toxins and harmful free radicals from the body (causing the aging process). Berries are rich in vitamins B, C, D, organic acids and a large number of trace elements.

They reduce the risk of heart attacks, strokes and many other diseases, strengthen the immune system, help eliminate edema and improve metabolism.

The most useful beauty products are black currants, rose hips, raspberries, mulberries, blueberries, lingonberries and cranberries.

All berries have anti-inflammatory, firming, anti-cancer, anti-aging and antioxidant effects. Also, due to the high content of minerals, this product helps to normalize digestion, as well as helps to reduce weight and reduce the level of bad cholesterol.

It is worth adding a handful of different berries to your diet every day.

Oatmeal

Oatmeal contains all the substances the body needs – fiber, protein, fatty acids, vitamins B, K, E and A and a large amount of essential trace elements.

Regular use of this product helps to normalize digestion and the activity of the cardiovascular system, cleanse the body of toxins, strengthen blood vessels and bone tissue and increase immunity.And thanks to the high content of vitamins B and E, which neutralize the action of harmful free radicals, and noticeably improves the condition of the skin, nails and hair, and also helps to slow down the aging process and maintain youth and beauty.

Oatmeal is low in calories, therefore it is suitable even for overweight people. Regular inclusion of this product in the diet also helps to normalize hormonal levels and helps prevent various gynecological diseases.

Natural whole grains should be included in the diet on a regular basis.

Green leafy vegetables

Another group of the most useful products of youth and beauty for women.

Various collard greens, broccoli, lettuce, spinach, romaine and iceberg lettuce, arugula, etc. – valuable sources of almost all groups of vitamins, minerals and trace elements. Leafy vegetables are rich in fiber, which improves digestion and helps fight obesity, and also contain beneficial organic acids that improve metabolism, strengthen immunity and have anti-cancer effects.

Also, these products have a positive effect on the cardiovascular and endocrine system, help to normalize blood pressure and reduce stress levels.

Leafy vegetables contain antioxidants, vitamins A and E, which promote cellular rejuvenation and preserve the beauty and freshness of the skin.

It is also recommended to consume this product on a daily basis.

Nuts

Many nutritionists believe that to preserve youth and beauty, you can do without expensive cosmetic procedures and complex pharmacy vitamins.Instead, it is recommended to regularly consume small amounts of nuts – almonds, cashews, hazelnuts, walnuts, pine nuts, pistachios, etc.

Just a handful of nuts a day will help reduce the risk of cancer, gynecological, cardiac and many other diseases, strengthen immunity, prevent or significantly reduce the manifestation of varicose veins and slow down the aging process.

Nuts are rich in fiber, vitamins and minerals. They help to effectively reduce weight, prevent the development of osteoporosis, tone up well, increase efficiency and even help fight headaches and other types of pain.

Nuts contain a large amount of biotin, which strengthens hair and nails, and vitamin E, which protects the skin from the negative effects of UV radiation and free radicals.

Thus, nuts can be called an indispensable product for women’s health, youth and beauty.

They should also be consumed regularly, but in small amounts.

Avocado

A truly perfect product for beauty and youth.High in healthy fats, avocados help smooth wrinkles, moisturize and nourish the skin, and improve the structure of hair and nails.

This fruit is a natural source of vitamins A, C, B, E, K, folic acid, iron, calcium and many other important trace elements. It helps to improve memory, strengthen immunity, resist stress, reduce the risk of cancer and normalize blood pressure.

It has a beneficial effect on the skin, i.e.because it has an anti-inflammatory effect and helps to fight acne, eczema and other skin diseases.

Despite the rather high calorie content of this product, the fats that make up its composition not only do not harm the figure, but allow to restore disturbed metabolic processes, neutralize harmful cholesterol, normalize digestion and blood sugar levels and strengthen the walls of blood vessels, thus contributing to a smooth weight loss …

The product is suitable for daily consumption (½ – 1 fruit per day).

Kiwi

This exotic fruit is rich in dietary fiber, fatty organic acids and a whole range of trace elements. Kiwi is a low-calorie food that has a beneficial effect on the entire body. It lowers bad cholesterol, normalizes the digestive tract, stimulates the immune system, stabilizes blood pressure, improves vision and prevents the risk of kidney stones and sand formation, cardiovascular and oncological diseases.

Regular consumption of kiwi in food avoids hormonal surges, slows down aging, helps to produce collagen, which makes the skin smooth and elastic, muscles flexible, and bones strong and strong.

In addition, kiwi has an antioxidant effect, removes accumulated toxins from the body and normalizes metabolism, contributing to weight loss.

The high content of vitamin C helps to protect the body from various viruses and disease-causing bacteria.

You can eat kiwi every day for 2-3 fruits.

Olive oil

Another irreplaceable useful product for beauty and health. Olive oil has a unique composition in which saturated and unsaturated fats are in perfect balance. It contains a large amount of vitamins A, E and D, which have a beneficial effect on the quality of hair, skin and nails. Phosphorus compounds are actively involved in the normalization of metabolic processes.Carotenoids, sterols and tocopherols accelerate the regeneration processes, promote the production of collagen, which fights skin aging, and protect the skin from harmful UV radiation.

The oil helps to normalize blood pressure and digestion, reduce the level of bad cholesterol, thus reducing the risk of cardiovascular diseases. It normalizes hormones and the menstrual cycle, restores microflora, prevents the development of diabetes and prevents the growth of cancer cells due to the content of valuable oleic acid.Helps eliminate cellulite and stretch marks.

It is recommended to include Extra virgin oil in food daily in small quantities – 1-2 tablespoons.

Beet

If we talk about nutrition for beauty, then you should pay attention to such a product that is available at any time of the year as beets. Eating this low-calorie vegetable regularly can save you the hassle of buying beauty products with a lifting effect.It’s all about the high content of zinc, which prevents flaking nails, hair loss and flaking of the skin. In addition, zinc stimulates the production of collagen, which is responsible for the elasticity of the skin.

Beets contain a large amount of vitamins A, C, E, H, as well as B vitamins, minerals, pectins, bioflavonoids and organic acids.

It helps to stabilize the hormonal background, promotes the process of hematopoiesis, stimulates the protective functions of the body, has an anti-cancer effect, removes cholesterol, strengthens the walls of blood vessels and, in general, has a beneficial effect on the cardiovascular system.The fiber contained in beets helps to normalize digestion and intestinal microflora, contributing to smooth weight loss.

Beets can be consumed daily, the norm per day for a healthy person is 150-200 g.

Dates

This southern dried fruit is rich in vitamins A, C, E, K, PP, group B, amino acids, pectin, food fibers and essential trace elements.

It is used to prevent cardiovascular and oncological diseases, to strengthen immunity and stimulate the brain.Fluoride, which is a part of dates, helps to strengthen the enamel of the teeth. These dried fruits improve vision, stabilize blood pressure, reduce stress and normalize sleep. It is also used as a source of antioxidants and tryptophan (an essential acid that is synthesized in the body into endorphins – “hormones of joy”).

The benefits of dates for women also include a beneficial effect on the gastrointestinal tract and the normalization of microflora due to the large amount of coarse dietary fiber.

Dates are quite high in calories, but they can replace all harmful simple carbohydrates – bread, baked goods, sweets, etc.

You can eat dates daily, the average rate is 8-10 fruits per day.

Please note that each product has a number of contraindications, primarily individual intolerance, allergies and the presence of any gastrointestinal diseases. In this case, you should consult your doctor before using certain products.

90,000 Skin care treatments at different ages

We change with age in everything: externally, intellectually, emotionally. And our skin also changes with each age, requiring a completely different approach to personal care. This also applies to creams – it’s not for nothing that they are marked by age, and for cosmetic procedures. A good cosmetologist himself will warn that some procedures should not be done at 20, and some are already useless at 50.With the help of EuroMed Clinic cosmetologist-dermatologist Irina Aleksandrovna Shcheglova, we figure out at what age which cosmetic procedures are most effective.

Under 25

At this beautiful age, the skin is still fresh and young. If there are no specific problems (acne, post-acne, rosacea, etc.), young skin care is quite simple. All your actions now, in fact, should be aimed at maximizing the preservation of the existing skin condition and preventing age-related changes.

The main thing at a young age: competent cleansing, moisturizing and sun protection.

It is important to cleanse your skin every day: morning and evening, using non-aggressive detergents. Once a week, you can perform more intensive cleansing (peeling, gommage) and make an active cleansing or moisturizing mask for your skin type.

If you have skin problems, it is better to solve them as soon as possible – this way you will not let complications develop.

If you are suffering from acne – consult a beautician or dermatologist – the doctor will select a treatment, cleanse and recommend anti-inflammatory, cleansing, drying agents.

In the presence of post-acne, the beautician will help remove marks from the skin by performing a series of peels or by performing laser resurfacing.

25 to 35 years old

Let’s make a reservation right away, this age period is called very conditionally. There is no clear border, and for some people the first signs of age-related skin changes appear earlier, for others later. But around this period, our skin begins to need more serious care and some efforts are already required to maintain its radiant appearance.

After 25 years, the level of skin moisture decreases, the barrier functions of the epidermis deteriorate, the turgor and elasticity of the skin decreases, and the ability to physiological recovery decreases. The skin becomes more sensitive to stressful moments – if at the age of 18 you could not wash off your makeup, spend the night in a smoky room, and the next morning you were fresh and beautiful, then after 30 years all night vigils and lack of regular care are already visible to the naked eye.

At this age, the skin needs nutrition, hydration and skin stimulation programs such as mesotherapy and biorevitalization. Mesotherapy with multivitamin cocktails, trace elements and hyaluronic acid truly works wonders. These microinjections effectively restore the moisture balance of the skin and increase its elasticity. Thanks to the procedure, problems associated with excessive oily skin are solved, the condition of small blood vessels is improved, and atonic, sluggish skin is tightened. Biorevitalization is an injection technique that allows you to restore skin tone, elasticity and color.Thanks to this procedure, the complexion improves, wrinkles are reduced, age spots and spider veins disappear. The essence of the procedure is that low molecular weight hyaluronic acid is injected, which stimulates self-healing of the skin. The drug, as it were, forms an elastic mesh in the skin, which attracts moisture and promotes the formation of its own hyaluronic acid.

Professional care programs will help support the results of biorevitalization: moisturizing, lightening, nutrition, lifting, rejuvenation, treatment of problem skin.

Also, after 25 years, the first wrinkles usually appear – in the forehead, bridge of the nose, around the eyes and lips. As you know, the best way to combat wrinkles on the face and prevent them are injections of botulinum toxin. The essence of the drug’s action is that it blocks the excessive activity of facial muscles (while normal facial expressions remain), and the skin stops constantly breaking in the same places, and can recover. Unfortunately, this method will not help with deep wrinkles – therefore, it is recommended to start injections at the very first manifestations of wrinkles.

A separate category of procedures that already makes sense to start at this age is hardware. Hardware cosmetology is a modern progressive methods and procedures. In combination, they allow to achieve not only an improvement in the appearance of the skin, but also to stimulate blood supply, enhance lymphatic drainage, and improve cell nutrition. Microcurrents, ultrasonic cleaning, phonophoresis, myostimulation, d’arsonval are well-known procedures that help reduce puffiness under the eyes, strengthen the muscular frame of the face, improve blood supply and lymph drainage, increase metabolism, and prevent the development of wrinkles.

In fact, with proper skin care and a harmonious lifestyle, at 35 you can look the same as at 20-25. The first signs of aging, which so easily give a woman over 30, may not appear on your face for a very, very long time.

After 35 years

35 years is such a conditional watershed, it is this age among experts that is considered to be the beginning of the appearance of the first true signs of age: pronounced wrinkles, changes in facial contours (gravitational changes), a persistent decrease in skin elasticity, a decrease in the natural ability to retain moisture and produce collagen.

If you were actively engaged in yourself before this age, then the first signs of aging will appear much later. If earlier it seemed to you that “everything is fine”, now there is nowhere else to postpone – urgently start working on yourself!

The most important thing that affects our appearance is our lifestyle. In order to look good, it is important to get enough sleep, be less nervous, eat a balanced healthy diet with a sufficient content of vitamins, trace elements, fiber, fats (yes, oddly enough it sounds, but for good skin condition, you need to consume at least 15 g of fat per day) …Be sure to take vitamins, preparations of omega-3, omega-6 (polyunsaturated fatty acids). Quit smoking (if you still smoke) – now every cigarette provokes wrinkles and folds around the mouth and thinning and dry skin.

Cosmetic procedures at this age include programs of deep hydration, nutrition, active mineralization, face and body lifting, as well as anti-stress therapy and relaxation.

After 35 years, it already makes sense to actively and regularly visit a cosmetologist and apply programs aimed at combating age-related changes: chemical peelings, injection techniques, the use of fillers and contour plastics, the installation of mesothreads, as well as hardware and laser procedures.All this must be combined with regular competent home care, which your beautician will help you choose.

The most popular treatments aimed at restoring youthful skin

Fractional photothermolysis

This laser procedure is the most modern word in rejuvenation. It can be performed on any part of the face (including the eyes and lips) and the body, for any skin color, and is effective at any age. The laser allows you to renew the entire collagen-elastin skeleton of the skin.As a result of the action of the fractional laser, a large number of so-called treatment zones are formed in the skin, in which new young tissue is rapidly formed, and the cells located near the treatment zones are also involved in this process and are actively renewed. Thus, the processes of skin remodeling occur both in the superficial and deepest layers, which allows the skin to be rejuvenated to its entire thickness. The skin’s relief is leveled, it acquires a smooth and even appearance, and the newly formed collagen-elastin framework gives the skin density and elasticity.

During the procedure, the skin is dehydrated, therefore, in order to obtain a pronounced effect of rejuvenation, it is important to properly prepare for the procedure and help the skin to recover after: nourish and moisturize as much as possible with the help of injections (biorevitalization, mesotherapy).

It is recommended to perform laser procedures in the autumn-winter period, when the sun is the least active, since after fractional photothermolysis, the sensitivity of the skin to ultraviolet light increases.

RF-lifting

RF-lifting (radiolifting) is based on high-frequency currents that provide uniform heating of the skin layers without affecting the epidermis. With RF-lifting, the layers of the dermis and subcutaneous fat are evenly heated. Due to this, all processes occurring in the skin are stimulated, and most importantly, the active production of collagen and elastin begins. As a result of the procedure, the oval of the face becomes much clearer, the entire lower third of the face is tightened, the nasolabial folds disappear.Also, RF-lifting works very effectively in the area around the eyes: it removes puffiness and fine wrinkles. The procedure is performed both on the face and on the body. When performing an RF-lifting procedure on the body, it is very good to combine it with an LPG massage.