Eating foods that come in all the colors of the rainbow ensures that you’ll get the nutrients, vitamins, and minerals that are vital for good health. Fruits and vegetables will help promote healthy skin because they promote a healthy body. Eating a diet that’s rich in these foods can lead to a lower risk of heart disease, stroke, and high blood pressure, can regulate blood sugar and weight, and aid with digestion.  Eat dark, leafy green vegetables. Eat brightly colored foods that are orange, blue, yellow, red, and purple. Tomatoes, for instance, are great for the skin because eating them can help protect it from sun damage, make your skin smoother, and boost collagen. Foods rich in antioxidants, selenium, coenzyme Q10, and flavonoids all promote healthy bodies and radiant skin. Antioxidants and selenium prevent damage done by free radicals, which are thought to contribute to wrinkles, tissue damage, and dry skin. Coenzyme Q10 is an antioxidant produced by your body. Flavonoids are the by-product of plant growth, and have both antioxidant and anti-inflammatory properties.  Foods that are high in antioxidants include whole grains, berries, apricots, beets, squash and sweet potatoes, tangerines, beans, and olive oil. Foods that contain selenium include whole-wheat pasta, Brazil nuts, button mushrooms, beef and turkey, oysters, shrimp and crab, snapper and cod, and some other fish.  Coenzyme Q10 can be found in whole grains, fish, organ meats, and soybean, canola, and sesame oils.  Flavonoids can be found in things like dark chocolate and green tea. These vitamins provide different benefits, but they all contribute to healthy skin. Vitamin C can boost the collagen and elastin in your skin, and these proteins prevent wrinkles, lines, and sagging. Vitamin A helps keep your skin fresh and glowing by preventing dryness, reducing dark spots, and smoothing wrinkles. Vitamin E is an antioxidant that fights the damage done by free radicals.  Foods rich in vitamin C include peppers, citrus fruits, dark green vegetables, papaya, and kiwi. You can also try strawberries, pumpkin, and pomegranate for high doses of this wrinkle-fighting vitamin.  Foods packed with vitamin A include dark leafy greens, oranges, carrots, cantaloupe, and eggs. Vitamin E can be found in nuts and seeds, olives, dark leafy greens, and vegetable oils. Fats are necessary for healthy skin, especially omega-3 and omega-6 fatty acids. These fatty acids keep skin bright and moisturized, and prevent dryness and blemishes. Good sources of these essential fatty acids include:  Walnuts  Olive and canola oil Flaxseeds Sardines, mackerel, and salmon The skin, like every part of the body, needs proper hydration to function optimally. Sufficient hydration can prevent dryness and flakiness, which will prevent wrinkling and make lines less noticeable. The traditional guideline for water consumption is eight cups (one cup is equal to eight ounces, or 235 ml) per day. However, fruits and vegetables contain water, so eating them counts toward your daily hydration. The best rule of thumb is to listen to your body about water consumption, so if you’re thirsty, drink up! Sugar in your diet can lead to wrinkles and sagging skin. Sugar molecules attach themselves to protein molecules, and when this happens it can damage collagen and elastin. While there are many foods that are good for you—such as fruit—that contain sugar, watch for added sugar in processed and pre-made foods.   If you crave something sugary, opt for fruits or sweeter vegetables like sweet potatoes. Replace sugar in recipes or drinks with Stevia or a similar sweetener.
تناولي الفواكه والخضروات. تناولي الأطعمة الصديقة للبشرة. تناولي الأطعمة الغنية بالفيتامينات (أ) و(ج) و(هـ). احصلي على الأحماض الدهنية (الأوميغا). اشربي الماء. تجنبي السكر المضاف.