Gaby
Your face reflects your age, so it requires special care. Unfortunately, cosmetic products don’t always live up to expectations.
Experts agree that a proper diet is more important than expensive creams when it comes to delaying aging, especially for the skin on your face.
Minerals and Vitamins
According to nutrition and dermatology specialists, you should prioritize foods rich in vitamins, minerals, and healthy fats.
Jamie Nado, a registered dietitian from Rhode Island, USA, emphasizes that fruits, vegetables, and berries (especially blueberries) are extremely beneficial for skin health. Those that are high in vitamin C, such as tomatoes and citrus fruits, help maintain the necessary collagen levels in the body.
Specifically, a combination of vitamins C, A, and E
Stef Grasso, a certified dietitian from Virginia, recommends choosing foods that contain vitamins C, A, and E. For example, avocados and fish help retain moisture, while eggs, sweet potatoes, and mangoes are crucial for skin cell production and repair.
New York dermatologist Leah Ansell, who also advocates for this vitamin trio, suggests consuming bone broth, fruits, and vegetables. Additionally, berries, leafy greens, and broccoli are rich in folic acid.
Omega-3 Fatty Acids
Jamie Nado believes you shouldn’t deprive yourself of regular consumption of high-quality fish, such as salmon, as reported by the Daily Mail. She considers salmon an “excellent choice” because it is rich in omega-3 fatty acids. This fish is also a source of vitamin E, an important antioxidant for the skin.
Meanwhile, Stef Grasso recommends focusing on foods with beneficial acids that promote skin hydration, such as walnuts and sardines. They “help strengthen the skin’s natural barrier,” protecting it from environmental stressors and preventing moisture loss.
Other omega-3-rich foods include flaxseeds, chia seeds, hemp seeds, avocados, and olive oil.
Foods for Skin Hydration
Jenna Werner from New York, a nutrition specialist, believes that drinking plenty of water is the most important factor for skin hydration.
Fruits and vegetables also play a key role in hydration, especially juicy cucumbers and watermelons. Oranges, strawberries, and bell peppers are also beneficial.
Samantha Garcia, a holistic health coach from Los Angeles, revealed clever ways to enhance everyday meals with hydration. “Chia seeds, flaxseeds, pumpkin and sunflower seeds, almonds, walnuts, avocados, eggs, and beans are all easy to add to salads or smoothies, and they are excellent for boosting skin hydration,” she explained.
Chocolate is Not the Enemy
Modern experts agree that there’s no need to fear chocolate. Its reputation as an unhealthy food belongs to the past. It contains flavonoids—natural antioxidants that are beneficial for the skin.
As dietitians note, when it comes to chocolate’s impact on skin health, quality and cocoa content are paramount. The higher the cocoa content in chocolate, the more flavonoids it contains. Dietitians recommend looking for dark chocolate with at least 70 percent cocoa.
Some studies suggest that dark chocolate helps the skin resist ultraviolet radiation, Ms. Grasso noted.
The Secret Ingredient in Tomatoes That Prevents Aging
Tomatoes are a popular food due to their anti-aging properties. This vegetable is rich in biologically active compounds known as carotenoids. One of the main carotenoids that provide tomatoes with antioxidant properties is lycopene.
“Lycopene protects cells from oxidative damage and is widely used in dermatological products for protection against aging and ultraviolet rays,” explained Samantha Garcia.
The expert shared a method to effectively enrich your body with this beneficial component: “Lycopene is best absorbed when combined with additional fat. Try heating tomatoes with a small amount of olive oil to enhance its absorption.”
What About Alcohol and Processed Foods?
Undoubtedly, these products are not beneficial. However, experts believe it’s not necessary to completely eliminate them from your diet.
Ms. Garcia believes, “It’s unrealistic to completely remove these products from our diet, but it’s very important to reduce their consumption.”
