Some of our first signs of aging show where we least want it to: on our face. As we age, we are often drawn to the many lotions and potions on the market, promising years worth of age reversal. While some of us go so far as to look to cosmetic procedures to help us reverse the signs of aging and maintain the youthful glow, and beautiful complexion we desire. Yet, one of the best ways to keep skin young and beautiful is to make smart lifestyle choices (i.e. not smoking and staying out of the sun), and to eat a healthy diet that supports healthy, beautiful looking skin.
Beautiful skin needs to be taken care of both from the inside, as well as the outside. “You are what you eat” couldn’t hold more true. To keep your skin looking radiant, look at the below table to find out what nutrients are beneficial to promoting and maintaining a beautiful complexion, at all ages.
Nutrient | Benefit to Skin | Foods Containing |
---|---|---|
Beta-carotene | Fundamental to maintenance of tissues that make up surface of skin. |
|
Copper | Necessary for collagen synthesis. |
|
Lean Proteins |
|
|
Mono-unsaturated fats |
|
|
Niacin (Vitamin B3) | Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells. |
|
Omega-3 Fats |
|
|
Omega-6 Fats |
|
|
Polyphenols | Protects skin against oxidative stress that contributes to aging and disease. |
|
Selenium |
|
|
Vitamin A |
|
|
Vitamin B | Work together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells. |
|
Vitamin C |
|
|
Vitamin E |
|
|
Water | Hydrates skin, helping it to keep soft, smooth and moist | Skin becomes dry and more susceptible to wrinkles |
Source: Strong, Slim and 30! by Lisa Drayer, M.A., RD