A radiant skin

Having radiant skin depends not only on external care, but also on what we eat. Food plays a crucial role in skin health as it provides essential nutrients for its regeneration and protection. Here are some important foods to maintain healthy and radiant skin:

1. Fruits and vegetables with high antioxidant content

Citrus fruits (oranges, lemons, grapefruits): Rich in vitamin C, a powerful antioxidant that supports collagen production and keeps skin firm and elastic.

Berries (Strawberries, blueberries, blackberries): Contain anthocyanins and vitamin C, which protect the skin from sun damage and environmental pollution.

Green leafy vegetables (Spinach, Kale): Packed with vitamins A, C and K, which ensure healthy skin and prevent premature aging.

2. Essential fatty acids

Fatty fish (salmon, sardines, mackerel): Rich in omega-3 fatty acids that hydrate the skin and reduce inflammation.

Nuts and seeds (walnuts, almonds, chia, flax seeds): Also contain omega-3 and vitamin E, which protect the skin from damage caused by free radicals.

3. Foods rich in zinc

Legumes (chickpeas, lentils): Zinc is important for cell repair and overall skin health.

Lean meat (chicken, Turkey): Good sources of zinc, which also promote wound healing and prevent acne.

4. Lean protein

Eggs: rich in biotin, a B vitamin that improves skin, hair and nail health.

Chicken breast and tofu: provide essential amino acids that support skin cell regeneration.

5. Healthy oils

Extra virgin olive oil: contains antioxidants and healthy fats that hydrate the skin and reduce signs of aging.

Coconut oil: a natural moisturizer that benefits the skin both when taken orally and when applied topically.

6. Water and liquids

Good hydration is essential for skin health. Water supports skin elasticity and prevents dryness and wrinkles. Herbal teas and coconut water are also good options to supplement hydration.

7. Green tea

Green tea contains polyphenols and catechins that protect the skin from sun damage, improve circulation, and slow down the aging process.

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