How to eat your way to improve the skin – the best foods to prevent wrinkles and look more radiant

Can you eat your way of dreaming your skin?

Serena Pon, a certified nutritionist and a welfare adviser to protagonists such as Sofia Vergara, Kerry Washington and Miranda Kerr, told The Post that falling to the right foods can lead to a serious brightness.

So, what exactly should you incorporate in your diet to improve the texture, strengthen the skin barrier and avoid wrinkles and acne? She broken her.

Hydration, hydration, hydration

“A luminous skin begins with hydration,” said Pon.

Foods rich in water such as cucumber, watermelon, celery and strawberries not only support the overall balance of the liquid, but also provide antioxidants and vitamins that improve the texture and elasticity of the skin.

Load on omega-3s

Another way to shine? Foods rich in omega-3 fatty acids.

“It is found in linen seeds, chia seeds, walnuts and wild salmon, Omega-3 fatty acids reinforce the skin barrier for a softer, softer appearance,” he said.

Research has shown that omega-3 can help balance the inflammatory response to the skin and facilitate psoriasis, skin ulcers, and acne’s severity.

Fight aging

Poon said that vitamin C found in citrus fruits, strawberries, papaya and bell peppers is crucial for collagen synthesis and skin repair, while vitamin E, which is in tour seeds -almonds and wheat oil, protects the skin from environmental stressors and premature aging.

Some foods may even protect the skin from harmful ultraviolet rays.

“Carotenoids like beta-carotene and lycopene, which are in sweet potatoes, carrots, tomatoes and papaya, improve the tone and brightness while providing natural protection to the sun,” he said.

Studies show that carotenoids can help skin improving elasticity, hydration, skin texture, wrinkles and age stains.

A 2012 report associated with the carotenoids and the golden hue that give a person’s skin for six weeks of regular consumption, making people look more attractive. The authors of the study stated that carotenoids could “use -as a tool for motivation in dietary intervention”.

Try a little turmeric

For more prevention of wrinkles, Poon opts for green tea, berries and dark chocolate, all excellent sources of polyphenols and EGCGs to combat oxidative damage and help prevent fine lines.

Poon maintains that curcumin, the active compound in the turmeric, is a powerful anti -inflammatory that supports the healing of the skin and elasticity.

Known as the “gold” of the plant kingdom, the turmeric also supports the detoxification of the liver and serves as a natural analgesic.

In addition, as reported, turmeric has been shown to facilitate indigestion symptoms, reduce the risk of heart disease, struggle against depression, prevent cancer, improve memory, and reduce the pain of arthritis and other conditions.

Healthy gut, pretty face

Poon added that because the intestinal microbiome directly affects the clarity of the skin and the function of barrier, incorporating probiotics and support for yogurt support, kefir, miso, leek, bananas and fermented vegetables can help increase skin health.

He also encouraged conscious consumers of the skin to double fatty fish and large large ones.

“The coq10 of fatty fish and whole grains energizes skin cells, softens fine lines and improves general brightness.”

COQ10, naturally produced by the body, is a powerful antioxidant that supports the growth and maintenance of cells. It also protects fibroblasts, collagen cells and elastic fibers that contribute to youthful skin.

COQ10 supplements have been shown to reduce wrinkles and improve skin softness.

Poon told The Post that a combination of raw and cooked products offers a complete spectrum of nutrients for skin health.

“ Cooking certain vegetables such as tomatoes and carrots improves the bioavailability of skin support antioxidants such as lycopene and beta-carotene. At the same time, raw fruits and vegetables provide valuable enzymes and heat-sensitive vitamins such as vitamin C, which help collagen synthesis and cellular repair.

Anti -inflammatory

Another way to protect your brightness is to say not to foods that cause inflammation.

“These include refined sugars, processed carbohydrates and fried foods, which can increase insulin levels and lead to hormonal imbalances that are shown as outbreaks or drowsiness.”

Processed vegetable oils can also feed inflammation, while excessive sodium, artificial preservatives and dyes can overload the liver and kidneys, committing the tone of the skin and clarity.

For some, dairy can trigger acne or puffinity, and for all, alcohol can dehydrate the skin and deteriorate liver detoxification, causing dryness and premature aging.

What is a typical menu of good skin?

How can you maximize consumables that increase the skin?

“ Start the day with a smoothie with berries, spinach, linen or chia, and a milk tile based on vitamin D with a powerful antioxidant impulse. Enjoy golden milk with turmeric and black pepper for anti -inflammatory support, or drink green tea throughout the day to get a dose of protective polyphenols, ” said Poon.

He also recommends that good things be achieved with dense power bowls with complete nutrients with toasted sweet potatoes, leaf green, avocado and pumpkin seeds dressed in a citrus vinaigrette.

“Include Kimchi or Xerrac with meals to feed your microbiome and opt for a warm bone broth or a collagen elixir as a daily ritual to support the skin and articular health. These small intentional options add up and help strengthen the resilience of the skin and shine inside,” he said.