Fruits and vegetables contain powerful antioxidants that help protect the skin cells from destruction processes run by the so-called free radicals (this active molecules, attacking the body's tissues, primarily the skin, leading to premature aging). The emergence of free radicals contribute to smoking, pollution, sunlight. Free radicals are carcinogenic, and they give the skin wrinkles and age spots.

What to do? Eating more fruits and vegetables !!!

Vegetarian food is good not only for your overall health, and of course for the health of the skin. For example, beta-carotene, contained in a pumpkin, carrots and sweet potatoes (sweet potatoes), as well as lutein, which are rich in kale, spinach and papaya - powerful antioxidants and helpful, extremely important for the normal fuktsionirovaniya skin at the cellular level. From these essential nutrients, as they say, "the effect on the personĀ»

. Consume vitamin C

Vitamin C - an important antioxidant. It strengthens the immune system, removes dark spots from the skin and gives it a healthy glow. The best sources of vitamin C - black currants, blueberries, broccoli, guava, kiwi, orange, papaya, strawberries and sweet potatoes. Eating these delicious and healthy food also helps the natural production of collagen in the body, strengthens the capillaries that feed the skin, and significantly affect its appearance.

Eat selenium

Selenium - a powerful antioxidant. It operates in conjunction with other antioxidants such as vitamins E and C, and as a result, helps build a strong immune system. A number of scientific studies have proven that a diet high in selenium can help prevent cancer as well as prevents the formation of age spots and skin damage due to sun. How to get selenium? The easiest way - eat Brazil nuts. Total 4 Brazil nuts a day will provide daily rate of selenium - and of course, these nuts contain not only he, but also vitamin E and many nutrients. Other important sources of selenium - is wheat germ, broccoli and tomatoes.

Do not forget about vitamin E

About Vitamin C all know, but the skin is no less important vitamin E: it protects the skin from damage caused by oxidative stress and promotes healthy skin renewal. This vitamin rich in all such products as almonds, avocados, hazelnuts, pine nuts, as well as its in large numbers include sunflower and corn.

Drink more

Skin needs water - it makes it supple. Even a slight lack of moisture significantly dries the skin, it becomes noticeable, "tired", slightly grayed, look and touch - dry. To avoid this, you need to drink plenty of clean water.

Do not be afraid of fat

Aspirants lose any fear of fat. However, monounsaturated and polyunsaturated fats - those that contain, for example, in avocados, nuts and seeds - are useful, and nourish the body needs essential fatty acids, a natural moisturizing the skin and makes it supple. These fats are also a lot of very useful for the skin of Vitamin E, often missing the body of many people - and in fact it protects the skin from free radical damage

. Omega-3

The organism should receive beneficial omega-3 unsaturated fatty acids - in sufficient quantities. Omega-3 found in foods such as flaxseed oil and flaxseed, walnuts and canola oil. Unsaturated fatty acid helps the body produce substances having anti-inflammatory properties, and it, including a very good effect on the health of the skin. Their adequate intake becomes even more important if you have eczema or psoriasis.

Do not forget about zinc

Zinc is responsible for the healthy functioning of the sebaceous glands, as well as helping to prevent damage to the skin and keeps it soft and supple. Leaders among the sources of zinc - pumpkin seeds.


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