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Foods for Healthy Skin

From well marketed creams to invasive treatments, some people spend fortunes on skin care products and cosmetic procedures. But what is still a secret for those seeking beautiful skin is that what they’re looking for actually lies in their own plates…

Studies have shown that environmental factors, such as sun exposure, pollution, cigarette smoking and many others may jeopardize skin health. However, the good news is that a varied diet rich in vitamins and minerals and antioxidants can help reverse this harm.
Causes of skin damage include:
1. Wrinkles
2. Dry and dehydrated skin
3. Acne and scarring
4. Pigmentation
Top 10 easy to eat foods for a better Skin:
1. Spinach
Be creative! Put spinach in your pies, salads, stews…
Spinach is a rich source of vitamin A, a vitamin that has been shown to treat and prevent acne, cellulite and stretch marks.
Spinach is also rich in folic acid (B vitamin) responsible for prevention of DNA damage which in turn protects from wrinkles and allows for skin regeneration.
2. Tuna
Nutritious tuna whether fresh, frozen or in a can …!
Tuna is rich in proteins, zinc, selenium, omega 3 fatty acids and niacin (B3). Some of these components exhibit powerful anti-oxidant properties protecting the skin from damage, while others also have strong anti-inflammatory properties
3. Almonds
Snack on a handful of almonds…
Excellent source of Vitamin E, almonds can help protect against age spots and damages caused by UV light. Almonds are also rich in linoleic acid (an essential fat for our body) which has shown to decrease dryness of skin associated with aging
4. Kiwi
A fresh and charming fruit rich in vitamin C!!
Vitamin C has been shown to play a role in skin elasticity (collagen production), protection from UV light. It also has many anti-inflammatory properties that support wound healing and prevent scarring
5. Flaxseeds
Add flaxseeds to you salads and baked goods…
Flaxseeds are rich sources of omega 3 fatty acids and antioxidants. Daily consumption of flaxseeds has been shown to inhibit skin irritation and redness.
6. Dark Chocolate and cocoa powder
Bust a myth!! Chocolate is not bad for your skin
Flavonols found in dark chocolate have been shown to improve skin structure and help protect against sun damage
7. Tomatoes
Raw, cooked, canned, dried…any way you like it…
Lycopene, a phytochemical in tomatoes, helps eliminate skin-aging free radicals caused by ultraviolet rays. In other words it protects your skin from sun damage
8. Sweet Potatoes
Go sweet on potatoes…
Sweet potatoes are excellent sources of Vitamin C. A recent study has shown that increased vitamin C intakes lower the risk of wrinkled appearance.
9. Avocadoes
In a salad, as a dip or simply plain avocados!
Rich source of vitamin E, avocadoes are delicious and provide healthy essential fat; vitamin E was shown to improve skin health by enhancing skin hydration and decreasing the risk of skin cancers and age spots
10. Green Tea
Last but not least…Savor some green tea!
Green tea is rich in polyphenols which have been shown to reduce UV-light induced skin damage
To keep your skin healthy…don’t forget…
1. Get plenty of Zzzzz
Sleep helps prevent puffy eyes and dark circles under the eyes
2. Break up with your cigarette
Smoking causes accelerated aging and wrinkles
3. Work it up
Exercise and physical activity improve blood flow to the skin allowing better nourishment
4. Cut down on added sugar and added fats
A recent study showed that an increase in daily fat and carbohydrate intakes is associated with an increased likelihood of wrinkled appearance.

A Refreshing Skin-nourishing Cocktail:
Kiwi Green Tea (recipe for 2 glasses)
Ingredients:
• 3 peeled kiwi fruits
• 1 sliced lemon
• 1 Tablespoon of artificial sweetener or sugar
• 1 green tea bag
• 500 ml of boiling water
Method of preparation:
1. Mix lemon slices and tea bag in large bowl then pour boiling water over. Infuse for 8 minutes.
2. Meanwhile, juice the kiwis using a juice extractor or a blender then strain the mix.
3. Add kiwifruit juice and sugar to the infused tea. Stir until sugar dissolves. Set aside to cool, then chill.
4. Serve chilled

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