12 key foods for beautiful and radiant skin

The best way to have beautiful and radiant skin is by taking care of what we eat. Although creams for external use can help achieve this purpose, what we eat has a direct impact.

For this reason, the best way to have beautiful and radiant skin is to regularly introduce these 12 key foods into our diet. Most of them are very easy to incorporate and are also delicious.

These 12 foods will help you have beautiful and radiant skin

The skin requires certain nutrients to stay young and radiant. It requires vitamin E, collagen, antioxidants, fatty acids, carotenoids, magnesium, protein, and of course plenty of hydration.

These foods, combined with good health habits such as exercising, not smoking, or overindulging in alcohol, as well as protecting the skin from UV rays with a suitable sunscreen for the skin and using creams external, they will ensure you have a young, radiant and beautiful skin.

1. Water

Drinking enough water is essential for healthy skin. The body needs optimal levels of hydration and the skin is no exception. For this reason

It is suggested to consume about 2 liters of water a day, as well as consuming foods such as lettuce or melon, which provide hydration to the body.

2. Fruits of the forest

The red berries of the forest are foods high in antioxidants. Cherries, strawberries, raspberries, and blueberries are fruits that contain large amounts of antioxidants that help fight free radicals that cause skin aging. In addition, they promote the production of collagen, which keeps it smooth and elastic.

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3. Hazelnuts

Hazelnuts contain vitamin E, which is why they help to have a youthful skin. Consuming hazelnuts frequently is very flattering so that the skin looks radiant.The vitamin E that these seeds contain accelerate the production of collagen and fill the skin with nutrients, which makes her look radiant.

4. Tomato

Tomato is one of the key foods to have beautiful and radiant skin. Among the many properties of this vegetable is that it contains lycopene, a powerful antioxidant that allows the skin to defend itself from the sun's rays. Tomato is a great ally to increase defenses and reduce external effects that damage the skin.

5. Red pepper

Another ally to have a beautiful skin is the red pepper. Vitamin C is the most involved in the production of collagen, and it is collagen that gives the skin a smooth, elastic and radiant appearance. Red pepper is one of the foods with the highest amount of vitamin C, for this reason it is recommended to consume it frequently.

6. Apricots

The apricot is a fruit rich in beta carotenes that help fight free radicals. But also, this fruit contains vitamin A in high amounts, which is important for cell renewal. For this reason, consuming apricots frequently can benefit the skin to regain its elasticity.

7. Spirulina

One of the best foods for beautiful, radiant skin is spirulina. This algae has multiple benefits for the body. One of the most effective is found in processes related to the skin. On the one hand, spirulina algae helps detoxify the blood and on the other, it promotes cell regeneration, delaying the appearance of wrinkles.

8. Chocolate

Dark or bitter chocolate also helps to have beautiful skin. This specific type of chocolate helps reduce premature aging. It contains fatty acids, flavonoids and antioxidants, all of which contribute to preventing the skin from aging prematurely. In addition, it has the ability to deeply nourish the skin more effectively than any skin cream.

9. Pumpkin seeds

Pumpkin seeds are another food high in vitamin E. The great advantage of these seeds is that you can consume them throughout the day as a light snack that also helps you take care of your skin. In addition to vitamin E, they contain selenium and magnesium, which help protect the skin from external inclement weather and pollution.

10. Chia seeds

Chia seeds contain Omega 3. The best way to take advantage of their benefits is to grind them and add them to salads. Although they can also be enjoyed whole. Among all the properties that chia seeds offer, they help fight dryness and therefore the appearance of wrinkles on the skin.

11. Broccoli

Another vegetable that you can add to your diet to have a beautiful skin is broccoli. It is a multivitamin vegetable, as it contains vitamins A, B, C, K and E, all of them necessary for the production of collagen and also increase the skin's defenses when exposed to the sun, UV rays, pollution and dust.

12. Carrots

Carrots provide hydration and pigmentation to the skin. This vegetable has a high content of beta-carotene, so when it comes into contact with the body, it is converted into vitamin A, which is an antioxidant. In addition, the carrot moisturizes and gives color to the skin. For this reason, carrots are also a food that helps a beautiful and radiant skin.

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Bibliographic references

• Agarwal, S., & Rao, A. V. (2000). Tomato lycopene and its role in human health and chronic diseases. CMAJ: Canadian Medical Association journal = journal de l'Association medicale canadienne.
• Finamore, A., Palmery, M., Bensehaila, S., & Peluso, I. (2017). Antioxidant, Immunomodulating, and Microbial-Modulating Activities of the Sustainable and Ecofriendly Spirulina. Oxidative medicine and cellular longevity, 2017.