9 ingredients to include in your diet that will boost your complexion

Avocado, salmon, chocolate... there are magic foods that not only will help you to keep a balanced diet but also will improve the look of your skin

OCTOBER 29, 2019 1:45 PM EDTOCT 29, 2019, 1:45 PM EDT

Beauty products can improve the look of your skin, but you should also bear in mind when talking about your skincare routine that keeping a balanced diet is very important to maintain that beautiful fresh face of yours. “We are what we eat” is a popular saying and it’s true that certain foods have incredible benefits for your skin. We give you all the information on ten essential ingredients to include in your weekly menu that will help you to achieve excellent results.

The importance of diet in skincare

It is not just important, it’s vital. The skin is the protective shield of the organs of your body, and as such, it has special nutritional needs. A diet lacking of these ingredients can cause illnesses, reduce collagen production, and compromise cell regeneration and toxin removal processes. Ready for some grocery shopping?

Green vegs for a detox regime

Foods like broccoli, chard, spinach, and lettuce are rich in vitamins A and C and full of minerals and antioxidants. They help protect the cells and stimulate regeneration, preventing the appearance of wrinkles and protecting the skin from sun damage. As a tip, don't use too much water when boiling and don't overcook - this will help you maximize the nutritional benefits.

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Carrots to stimulate collagen production

They are rich in Vitamin C, ideal for producing collagen which will help your body slow down the aging process. Additionally, they are a big source of beta carotene—a nutrient which the body converts into vitamin A—which also helps keep the skin firm and reduces wrinkles. Carrots also have photoprotective properties but be careful, this doesn’t mean you should stop applying sunscreen!

Other fruits and vegetables rich in carotenes are oranges, pumpkins, mangoes and peaches.

Avocado, a natural anti-oxidant for your skin

Rich in proteins, fats, and vitamins, they will help you strengthen the elastin and collagen structures in your skin.The avocado oil will help skin to look clean and hydrated, and there’s more: avocados have antioxidant properties that will help you shine and protect you from aging.

Tomatoes will protect your skin from the sun

They are high in antioxidants that can protect the skin from the damage caused by UV rays and they’ll help to give a beautiful glow to your skin as they are an excellent source of potassium and vitamin C.

Papaya for a healthy complexion

Papaya is full of vitamin A, a nutrient that, as we’ve said before, improves skin health and also helps to make the immune systems stronger. It will help produce melanin, the skin’s natural pigment. This can improve the color of your tan and help protect you from solar radiation.

Dark chocolate rich in antioxidant properties

You can still treat yourself knowing that your skin will also appreciate it. Seventy per cent cocoa chocolate (or above) is rich in vitamins A, C, D and E that will nourish your skin, plus its antioxidant flavonoids can protect you from sun damage. Oh, if all the above is not enough, the pleasure chocolate gives you reduces the hormone stress preventing the breakdown of collagen.

Red fruits in your anti-aging diet

Strawberries and berries are very rich in vitamin C and flavonoids that have antioxidant properties. Add cranberries and raspberries to your diet and they will help you to avoid damaging cells and to slow down premature aging.

Seeds high in nutrients

Sunflower seeds have high levels of vitamin E which can help strengthen your immune system and also fight acne. Hemp and flax seeds contain Omega 3 and proteins which can help rehydrate dry skin and keep it moisturized. Add them to your snacks and salads and they will help you to protect your skin from wrinkles and sun damage.

Salmon, your anti-acne ally

Packed with fatty acids like Omega 3, which are also excellent for a healthy heart, salmon is great to help keep the skin nourished and to reduce acne, redness and inflammation. It will also help you prevent dry skin and will release of natural oils from the skin.