Good skin also comes from what you eat. The latest issue of Prevention magazine in the U.S. published an article summarizing 11 skin-healthy foods recommended by dermatologists.
1. Romaine lettuce. Just 6 leaves provide a day's worth of vitamin A, which promotes cell metabolism. Additionally, the potassium in lettuce boosts blood circulation, delivering more nutrients to the skin.
2. Tomatoes. Lycopene in tomatoes protects skin collagen, preventing it from breaking down. German research shows lycopene helps smooth wrinkles, leaving skin soft and supple. Regular tomato consumption also reduces dark circles under the eyes.
3. Strawberries. Vitamin C in strawberries promotes collagen fiber production, making skin smooth and elastic.
4. Apples.The antioxidant quercetin in apple peels protects skin from short-wave UV damage. On sunny days, consider eating an apple before applying sunscreen.
5. Soybeans. Studies show that women in their 30s and 40s who regularly consume fermented soybean paste (rich in the soy isoflavone "glycoside base") may improve skin firmness.
6. Eggs.Studies indicate eggs' high lutein and zeaxanthin content can quadruple the body's UV resistance.
7. Almonds. A daily handful boosts vitamin E levels, which inhibits skin aging and prevents pigmentation.
8. Walnuts. Rich in alpha-linolenic acid, walnuts moisturize skin and maintain elasticity.
9. Dark chocolate. The fats in cocoa promote blood circulation. Studies show that drinking half a cup of cocoa-based beverages (including dark chocolate) rich in flavonoid compounds daily for 12 weeks makes skin softer, smoother, and more hydrated.
10. High-quality extra virgin olive oil. A study published in The Lancet Oncology found that the essential fatty acids (EFAs) in healthy extra virgin olive oil help prevent UV damage to the skin and aid in skin hydration. Since the human body cannot synthesize EFAs, it's best to consume 1 tablespoon of olive oil daily.
11. Whole grains. Antioxidants in grain products like bread play a vital role in skin protection. The body's natural antioxidants diminish with age, making dietary supplementation essential.