The 10 healthiest nutrients for your skin.
1. Fatty fish: tuna, salmon, mackerel, herring, eel, anchovies have a high level of omega 3, which maintains the skin hydrated and prevents the skin cancer melanoma. It also diminishes the cholesterol and is a source of vitamin E, which is one of the most important antioxidants for the skin, and protects for damage caused by the sun and skin infections.
2. Green tea: contains a lot of polyphenols, which protect against the sun, reduce skin irritations and are anti-inflammatory and decongestant. They inhibit enzymes that cause the aging of the skin. In addition, they have a preventive effect on the development of cancer and are good for the immune system.
3. Avocado: like oily fish, a source of vitamin E, as well as C and K, which help the skin keep hydrated and protect against oxidative stress. Vitamin C is needed for collagen production and collagen is necessary for strong and healthy skin. Avocado also contains omega 3, potassium and magnesium. The latter two are important for the hair too.
4. Nuts: contain a lot of omega 3 and vitamin E. In addition, they are rich in iron, which is good for the hair and zinc. These minerals are necessary for wound healing and inflammations.
5. Sunflower seeds: are a source of zinc, vitamin E and B vitamins, all of which provide vitality and stimulate the skin. They also contain fatty acids that help with hormone balance and the good proteins. All together they protect the skin.
6. Soy: contain isoflavonoids and these reduce wrinkles, make the skin more elastic and less dry, improve cellular metabolism and protect from the sun. In addition they contain proteins, fatty acids and a lot of mineral and vitamin K. vitamin K improves the circulation and is good for healing scars.
7. Sweet potato: a root vegetable that is high in many nutrients, including beta-carotene, vitamins B, C and E, potassium, and other minerals. The beta-carotene works like a pro vitamin A; in the body it is converted to vitamin A, which stimulates the production of collagen, which helps protect against sun damage and gives the skin a nice color.
8. Broccoli: has many antioxidant properties thanks to the amount of zinc, vitamins A, C and K, carotenoids and lutein. It also contains sulforaphane, the most important anti-cancer molecule.
9. Tomatoes: are rich in vitamins C and K and also have many important carotenes, which are strong antioxidants and help repair the damage caused by UV rays.
10. Dark chocolate: reduces and prevents wrinkles. It contains many antioxidants and provides a better skin hydration. Dark chocolate protects against the sun and improves the blood circulation so that nutrients get to the skin. The portion of cocoa must be 70% or more for it to have these properties.
