7 Foods You Should Eat for Better Skin as You Age, According to Dietitians

Lock points

• The health and appearance of your skin depends on various factors, especially diet.

• Foods you eat can provide nutrients that are shown to hold the skin young and bright.

• Vitamin C, omega-3 oils, isoflavones and zinc-rich foods can improve symptoms of aging.

When it comes to making your skin look young and vivid, there is no magical snack or super food to stop the clock alone. The truth is that skin health, diet, lifestyle, genetic and how many times you have forgotten sunscreen is impressed by a mixture of factors (we were all there).

However, experts agree that the right food can offer Important foods to support the health of your skin And give the extra support it deserves. That’s why we asked the nutrition experts to share their favorite food for young, shining skin. Here are their choices.

1. EDAMAME

This small green soybeans can be a hidden secret for healthy skin. “Soy foods, like EDAMAMEIt contains compounds called isoflavones that can affect certain aspects of skin health. ” Claire O’Bryan, NP. It points to a study that detects that after menopausal, consuming 30 grams of soy protein supplements containing isoflavones per day for six months. In addition to Edama, you can also buy skin -supported isoflavones from soybean foods such as Tofu, Tempeh, soy milk and soy yogurt.

2. Sweet potatoes

Sweet potato Not just satisfactory and delicious. They are also full of nutrients that support skin health, especially vitamin C. A medium cooked sweet potatoes provide about one quarter of the daily value of vitamin C. [synthesis]This is useful for skin and joint health, ”he says Sarah Schlichter, MPH, RD. Sweet potatoes are also a natural beta carotene source with a plant pigment that is converted into vitamin A, which helps to protect your skin from infection. Research shows that Beta carotene can also behave like an inner sunscreen and help to filter some of the damaged rays of the sun.

3. Tomato

Sweet potato tomatoes It is rich in carotenoids that protect sun damage, especially against lycopene. This is not the only way for tomatoes to keep your lycopene young and healthy. “This carotenoid can promote collagen production and reduce inflammation in the skin,” he explains Patricia Kolesa, MS, Rdn. This can help prevent the development of fine lines and wrinkles. Can’t you find fresh tomatoes? Try canned tomatoes. Since the heating releases lycopene, the lycopene in canned tomatoes can be absorbed more easily by the body.

Although tomato can do good things for your skin, sometimes they can cause skin problems for some people. For those with sensitivity or allergies to tomatoes, tomato consumption or tomato theme directly with your skin can lead to irritation, redness, and even rash. In addition, the natural acidity of tomatoes can intensify certain skin conditions such as eczema or acne in some cases.

4. Orange juice

Orange juice is usually greeted as a breakfast champion. But did you secretly know that your skin could be the best friend of your skin? Orange juice, especially 100% oj, is packed with collagen strengthening vitamin C for a smoother, tighter, more flexible skin. Mascha Davis, Mph, Rdn. Only 8 ounces of 100% orange juice provides vitamin C at almost the value of almost the whole day. Since orange juice is about 90% of water, it also supports hydration, makes your skin a delicious and easy way to feed out inside out, Davis says.

5. Kefir

This sharp, probiotic drink is not great for your intestine. It can help keep your skin better for this moist, damp glow. For example, a small study of women who drink slightly less than half a cup kefir For eight weeks, he experienced significant skin dryness than a daily control group that did not consume kefir. Researchers suspect that kefir’s lactic acid bacteria, which was created during fermentation process, help to protect the skin’s natural barrier and improve the ability to hold water.

6. Pumpkin seeds

You may not notice that, but your skin is the largest organ of your body. And one of the most important jobs is to lock bacteria that cause the disease. Therefore, it makes sense that it only needs certain nutrients to remain strong and healthy. Enter pumpkin seeds. “These tiny but strong seeds contain zinc, a mineral that can help wound healing and reducing inflammation,” he says Amanda Godman, MS, RD, Cdn. In fact, 1 ounce roasted pumpkin seeds offer approximately 20% of zinc DV. Acne is a problem (because you are never too old for intervals!), Zinc -rich pumpkin seeds can also help. Research has found that zinc therapy can improve acne, especially since acne tend to have low serum zinc levels.

7. Salmon

Salmon It’s not just great for your heart and brain health. Like a secret of beauty served on a plate. “Omega-3 is rich in fatty acids that help reduce inflammation and support the moisture barrier of the skin, or he says Samantha Devito, MS, RD. Research shows that long-chain omega-3 acids can improve skin hydration of DHA and EPA, and even reduce acne severity, especially acne people often have low EPA and DHA levels. Salmon also contains an antioxidant called asaxantin that can help reduce skin inflammation, protection against UV damage and even increase skin elasticity.

Our Expert

Radiant, young skin is not only related to fancy creams and lotions. Foods you eat can also make a significant difference in the appearance and general health of your skin. According to dietitians, EDAMEHE, sweet potatoes, tomatoes, orange juice, kefir, pumpkin seeds and salmon are delicious ways to make your skin look best. These foods are rich in skin-supported nutrients, including isoflavones, vitamin C, probiotics, zinc and omega-3 fats. So, it adds pumpkin seeds to your oats, a glass of nail polish sipping or a snack on a handful, every bite you throw is one step closer to protecting that young glow.

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