Cleanse your skin inside out, and say goodbye to its aging effects, by eating these naturally nutrient rich foods.
The most sought after or ideal desire for most is to have clean, beautiful and smooth skin with that youthful glow. Well, besides covering yourself, moisturizing it with those store-bought creams and supplements on the outside, keeping your skin fresh and young is mostly an inside job.
Although, there is no miracle that will keep you from aging, these foods could help give you that desired skin texture, with fewer wrinkles for that ageless look in the long-run. So here are some foods you need to add to your diet so you can enrich your body with the right nutrients and minerals, so it cleanses your skin to flawlessness.
First tip, make sure the foods you’re eating are from living sources, not unnatural ones. So, here are some of the vitamins, minerals and nutrients you need and which foods are rich in them.
Vitamins
1. Vitamin C
A natural antioxidant which is known to facilitate the production of collagen, a vital protein for creating skin cells, skin elasticity, strength, especially in reducing the effects of aging and preventing wrinkles or sagginess.
2. Vitamin E
Known to be a natural fat-soluble vitamin with lots of anti-oxidants, it helps protect the fat-shell surrounding the skin cells which prevent them from getting damaged by UV light from direct sun rays.
3. Vitamin A
Enables the cells to grow and even repair itself, which is the secret to keeping the skin fresh and defended from cellular damages from the sun.
4. Manganese
A mineral only needed in small amounts, is enough to create collagen, the protein that helps defend the skin against UV rays damage.
5. Copper
Considered a trace mineral, its rich anti-oxidants make sure the skin has enough of the pigment melanin which defends it from UV radiation damage, keeps the collagen healthy and sustains the skin’s elasticity.
6. Zinc
A primary component for helping get rid of acne by controlling the production of sebum, the skins natural oils and even aid repairing of damaged skin cells.
7. Selenium
A nutrient needed for making sure the skin doesn’t get damaged by the direct impact of the sun, and keeping the skin elastic and firm.
8. Omega-3 Fatty Acids
Which keeps the skin soft and supple by retaining moisture through balancing the fat membrane’s function. It also fights skin inflammation conditions such as eczema and helps get rid of the unnecessary toxins from inside the cells.
9. Biotin
A known B-complex which keeps skin healthy by creating and maintaining adequate fat deposits.
10. Folic Acid
Another B-complex beneficial to create new skin cells
Foods High In them And The Amount Needed Per Day
1 cup of raw bell-peppers, with high vitamin C, also rich in vitamin A, E and folic acid.
1 cup of cooked broccoli is also filled with vitamin C, A, and minerals of zinc, copper and Folic acid.
1 medium-sized papaya is enough for your daily dose of vitamin C and is also known for its rich vitamin A content, the mineral copper and even folic acid.
About 1/4 cup of sunflower seeds is packed with vitamin e, along with minerals such as copper, manganese and folic acid.
1 cup of sweet potatoes, has loads of vitamin A, is rich in vitamin C, and biotin.
Just 1 cup of cooked spinach is also enough to get all the vitamin A you need, along with folic acid, copper, vitamin E and zinc.
About 4 ounces of salmon has the perfect amount of selenium, omega-3 fatty acids and biotin.
Just 1/4th cup of walnuts has all the needed omega-3 fatty acids, copper, manganese and biotin.
A cup of cooked asparagus is the best source of folic acid, vitamin A, E, copper, manganese, selenium and zinc.
A cup of cooked lentils has all the folic acid, manganese, vitamin C, copper, zinc, selenium and vitamin A needed.
