Sweet potatoes, green tea, dark chocolate and avocado are some of the foods that are good for the skin, because they are rich in vitamin A, vitamin C, omega 3, carotenoids and minerals, such as selenium and zinc.
The benefits of these foods for the skin are possible because these nutrients and bioactive compounds have antioxidant, anti-inflammatory and moisturizing properties, helping to prevent the appearance of wrinkles and acne, in addition to keeping the skin hydrated, soft and firm.
However, in addition to foods to maintain perfect skin, it is also important to maintain the body’s hydration, which is why it is recommended to drink 1.5 to 2 liters of water per day. Know the recommended amount of water for each person.
1. Sweet Potato
Sweet potatoes are a good food for the skin because they are rich in beta-carotene, which are pigments converted into vitamin A in the body, a nutrient that protects the body’s cells against damage caused by free radicals and the sun’s UVA and UVB rays. , preventing burns and keeping the skin hydrated, firm, beautiful and healthy.
How to consume: Sweet potatoes can be consumed with or without the skin, roasted, boiled or grilled and included in your daily diet. See healthy recipe options with sweet potatoes.
2. Green tea
Because it has large amounts of antioxidants, such as flavonoids and catechins, green tea is a good food for the skin as it prevents cell aging, as they combat free radicals, preventing the formation of wrinkles, in addition to keeping the skin hydrated. and healthy-looking.
How to consume: It is recommended to drink a maximum of 4 cups of green tea per day, which can be prepared using green tea in leaves, sachets or powder. Learn how to make green tea.
3. Dark chocolate
Dark chocolate is a good food for the skin as it is rich in flavonoids and catechins, antioxidants that help reduce inflammation and prevent damage caused by free radicals. Thus, dark chocolate helps to improve blood circulation and increase hydration, preventing the loss of skin elasticity and the appearance of wrinkles.
How to consume: It is important that dark chocolate has at least 70% cocoa. Dark chocolate can be consumed alone or added to yogurt, milk or smoothies, making it a very versatile food. The recommendation to obtain the benefits of dark chocolate is 25 g per day, which is equivalent to about 1 square.
4. Avocado
With excellent amounts of vitamin C, avocado has antioxidant action that fights free radicals that cause skin aging. Furthermore, the vitamin C present in avocado also acts on the production of collagen in the skin, reducing sagging and giving it a more beautiful and healthier appearance. Check out all the benefits of avocado.
In addition, avocado is also rich in polyunsaturated fats and vitamin E, which are nutrients with antioxidant action that help prevent the aging of skin cells, promoting skin elasticity and leaving it looking more beautiful and healthy.
How to consume: Avocado can be consumed in its natural form or used to prepare salads, juices, smoothies or sauces.
5. Orange
Orange is a good food for the skin, because it is rich in vitamin C, a nutrient that is important for the formation of collagen, contributing to firmer, healthier and sagging-free skin.
In addition, oranges also contain beta-carotene and vitamin A, which are antioxidants that prevent damage caused by free radicals to healthy skin cells, preventing premature skin aging.
How to consume: Oranges can be consumed fresh, in the form of juice or added to cakes, jellies and dessert recipes.
6. Salmon
Salmon is a good food for the skin because it is rich in omega-3, especially DHA, which is a type of healthy fat that is part of the skin cell membrane, responsible for keeping the skin soft, hydrated and wrinkle-free.
Furthermore, the omega-3 present in salmon has antioxidant and anti-inflammatory action, which helps prevent acne, psoriasis or skin allergies, in addition to protecting the skin from damage caused by the sun to the skin and which can cause the appearance of wrinkles and expression lines. See other health benefits of omega-3.
How to consume: To obtain the benefits of salmon, it is recommended to eat a portion of 85 g of this fish, twice a week, which can be consumed roasted, stewed or grilled.
7. Brazil nuts
Brazil nuts are rich in good fats such as omega 3, as well as selenium, magnesium, copper, phosphorus, manganese, vitamin B1 and vitamin E, which are nutrients that have anti-inflammatory action, which reduces inflammation and the redness characteristic of acne, helps keep skin cells healthy and stimulates cell rejuvenation.
Furthermore, the nutrients in Brazil nuts improve skin healing, prevent premature aging and the formation of wrinkles and expression lines. See other benefits of Brazil nuts.
How to consume: To obtain these benefits, you can consume one Brazil nut per day, naturally or together with fruits, smoothies, salads, cereals and desserts.
8. Oats
Oats are a good food for the skin, because they are rich in avenanthramide, a bioactive compound with antioxidant action that helps fight premature aging, especially the formation of wrinkles and expression lines. Discover other health benefits of oats.
Furthermore, the zinc present in excellent quantities in oats also strengthens the immune system, helping to complement the treatment of inflammatory skin diseases, such as irritation or eczema, for example.
How to consume: The recommended amount of oats per day is 2 tablespoons, which can be added to fruit and yogurt or used to prepare smoothies, juices or fruit salads, for example.
9. Beetroot
Because it contains great amounts of antioxidants such as vitamin A, betalains, flavonoids and carotenoids, beetroot is a good food for the skin as it helps protect healthy cells from damage caused by free radicals.
How to consume: Beetroot can be consumed raw or cooked, in salads, juices, for example. In addition, beet leaves can also be consumed in stir-fries, omelets, soups, pies and pancakes.
10. Watermelon
Watermelon is a good food for the skin, because it is rich in vitamin A, vitamin C, beta-carotene and lycopene, which are nutrients and antioxidant carotenoids that help protect the skin against damage caused by free radicals and ultraviolet light from the sun, thus preventing premature aging.
How to consume: watermelon can be consumed raw or used in preparations such as salads, juices, sorbet or smoothies.
11. Broccoli
Being rich in vitamin A, vitamin C and carotenoids such as lutein and zeaxanthin, broccoli is a good food for the skin as it protects healthy cells from oxidative damage from free radicals that can make the skin dry and wrinkled.
In addition, broccoli also contains sulforaphanes and glucosinolates, which are powerful antioxidants and anti-inflammatories that protect against sun damage and free radicals, helping to keep skin healthy.
How to consume: Broccoli can be consumed cooked in recipes such as soups, stir-fries, pasta and omelettes. However, the best way to avoid nutrient loss is to consume raw broccoli, in salads or natural juices with orange, melon and carrots, for example.
12. Tomato
Tomato is a good food for the skin, as it is a great source of vitamin C, lycopene and lutein with antioxidant action that protect the skin against sun damage and also help prevent the formation of wrinkles, as they improve the skin’s microcirculation. , promoting the renewal of skin cells, keeping the skin healthy and firm.
How to consume: tomatoes can be consumed fresh daily or used in salads, sauces, soups or juices, for example. Check out healthy recipes with tomatoes.
13. Sunflower seed
Sunflower seeds are rich in vitamin E, selenium, zinc and folic acid, nutrients that help repair the skin and reinforce the skin barrier, as well as acting as antioxidants, which helps prevent premature aging, keeping the skin healthy. and firm.
How to consume: A good way to consume sunflower seeds is to add them to green leaf salads or fruit salads, or add them to smoothies or juices, for example. See healthy recipes with sunflower seeds.
14. Purple grape
Purple grapes contain resveratrol, vitamin C, flavonoids and anthocyanins, which are powerful antioxidants that reduce the effects of aging by fighting free radicals that damage skin cells and cause wrinkles and expression lines, making it an excellent option for maintaining skin. beautiful and firm.
Other foods rich in these nutrients are red fruits such as strawberries, cherries, blueberries, raspberries, red guava and blackberries, for example, which can be added to the diet and consumed daily.
How to consume: grapes can be consumed with skin and seeds, raw or used in preparations, such as juices, sweets, salads, popsicles, jellies, gelatins and mousses.
15. Soldier
Soy is a good food for the skin as it is rich in isoflavones and saponins, bioactive compounds that help reduce fine wrinkles and improve skin elasticity, as it helps reduce skin dryness, leaving the skin more hydrated, soft and smooth. strong.
How to consume: Soy can be consumed in the form of cooked grains, flour, textured protein or soy milk, for example. Another way to get the benefits of soy for your skin is to consume tofu. See healthy recipes and how to prepare soy.
16. Pumpkin seed
Because it contains great amounts of vitamin E and carotenoids, pumpkin seeds are good for the skin. This is because these nutrients act as antioxidants and anti-inflammatories, preventing inflammation and oxidative stress in healthy skin cells.
How to consume: Pumpkin seeds can be consumed whole, roasted, as snack, or added to salads and yogurt. Furthermore, this seed can also be crushed and used in recipes such as bread, cakes and sauces, for example.
17. Rosemary
Rosemary is a good food for the skin, because it is rich in antioxidants such as rosmarinic, caffeic and carnosic acid, which prevent the formation of free radicals that cause damage to healthy cells, helping to improve skin health.
How to consume: Rosemary leaves can be used to prepare teas and also as a seasoning for foods, such as meat, fish, chicken, sauces and bread.
18. Apple
With excellent amounts of carotenoids and flavonoids, apples are considered a good food for the skin, because they help prevent damage caused by free radicals to healthy skin cells, thus preventing the appearance of sagging and wrinkles.
How to consume: Apples can be consumed raw or used in preparations such as fruit salad, smoothies, compotes, salad or vinaigrette.
Watch the video below and check out more skin care tips:
