Some of the main foods that prevent aging cells and delay the appearance of wrinkles are nuts, red fruits, avocado and salmon.
These foods are rich in antioxidants that work by combating premature aging and improving skin health, as well as containing nutrients that promote proper cell reproduction.
Here are the top 10 wrinkle-fighting foods and how to use them.
1. Tomato
The tomato is very rich in lycopene, one of the most powerful antioxidants in nature. Lycopene helps protect the skin from the effects of sunlight and, along with vitamin C that is also present in tomatoes, forms a great barrier against wrinkles and sun spots.
Lycopene is present in larger amounts in foods derived from tomatoes that undergo heat treatments, such as tomato sauce. So, the ideal is to consume at least 5 tablespoons of tomato sauce per day.
2. Avocado
Already widely used in creams and beauty products, avocado is rich in vitamin E, which acts as a more potent antioxidant than vitamin C, and in B vitamins, which are important for cell reproduction.
Thus, this blend of vitamins promotes a faster and healthier renewal of the skin, keeping it younger for longer. To get these benefits, you should consume about 2 tablespoons of avocado per day.
3. Chestnuts
Nut is one of the main sources of selenium, a mineral that helps regulate the production of hormones in the body, which protects the DNA of cells and acts as an antioxidant.
In addition, Brazil nuts are rich in omega-3s, and their benefits are already obtained by consuming 1 unit of nuts per day. See all the benefits of Brazil nut.
4. Flaxseed oil
Flaxseed is one of the main sources of omega-3s in the vegetable kingdom, in addition to being rich in fiber and acting aiding in weight loss, which helps to get rid of flabby and lifeless skin.
To make the most of its benefits, you should consume flaked flax in the form of flour and, if possible, crush the seeds at the time of consumption. The ideal is to consume at least 2 teaspoons per day, which can be added in cereals, yogurts or vitamins.
5. Salmon and fatty fish
Fatty fish such as salmon, tuna and sardines are rich in omega-3, a type of fat that helps reduce inflammation in the body, moisturize the skin and protect it from damage from UVB rays, which have great influence on early aging of the skin in the appearance of spots.
The ideal is to consume these fish at least 3 times a week along with a balanced diet and high in good fats, fiber and water.
6. Red and purple fruits
Red fruits like strawberry, raspberry and blueberry are rich in anthocyanins, compounds that help preserve collagen in the skin, maintaining its structure and preventing its degradation.
In addition, anthocyanins increase the antioxidant effect of vitamin C, which contributes even more to skin health. The recommended intake is 1 serving of red fruits per day, which can be measured as about 10 units per day.
7. Eggs
Eggs are a complete source of proteins, rich in the amino acids glycine, proline and lysine, essential compounds for the production of collagen, the substance that gives support and firmness to the skin.
To increase the absorption of egg proteins in the intestine, it must be consumed whole, including the yolk.
8. Broccoli
Green vegetables like broccoli and spinach are sources of nutrients like vitamin C, carotenoids and coenzyme Q10, all important for good health and reproduction of skin cells.
Its benefits are obtained mainly when the broccoli is organic and only lightly steamed.
9. Green Tea
Besides helping to lose weight, green tea also contributes to the hydration and health of the skin due to its high content of catechins, substances with high antioxidant and anti-inflammatory power.
To extract the catechins from tea at maximum, dry green tea leaves should boil for at least 5 minutes in the water before turning off the heat. Learn how to take green tea to lose weight.
10. Carrot
Carrot is one of the main food sources of beta-carotene, a nutrient that protects the skin against aging caused by the sun's rays. This nutrient is available in higher concentrations in organic carrots, which should be consumed preferably in their raw form, included in salads and juices. See also How to make a diet rich in collagen.
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