Leafy dark greens (kale, spinach, collards)
Vitamins A, C, and E; omega-3s; protein
Chlorophyll – A disease-fighting phytochemical which protects against free radicals that can cause your skin to age.
Lutein – A powerful antioxidant which boosts hydration levels, helps to improve elasticity and protects against sun damage
Carotenoids – Antioxidants- Protect cells from skin cancer. They also have a high level of fibre, iron, magnesium, potassium, and calcium.
Eggs
Protein, vitamins A and E, selenium, zinc
Amino acids – Amino acids are essential to generate new proteins such as collagen and elastin within the skin cells, which provides strength to our skin tissue, and other proteins such as melanin contribute to our skin’s color.
Vitamin A – The vitamin A helps your cells manage gene activity, which is necessary for new cell growth, including the development of new skin cells, and the growth of new tissue needed for wound healing.
Vitamin D – Like Vitamin A, Vitamin D also helps to control gene activity, which makes it crucial for the growth f new cells. It controls the growth of the protein-rich cells called keratinized that make up the outermost layers of your skin tissue.
Fatty fish (salmon, sardines, tuna)
protein, omega-3s, selenium
Omega-3 fats – Reduces inflammation, which is responsible for causing redness and acne. They are considered good for even sensitive skin and protect from the sun’s harmful UV rays.
Zinc – A mineral vital for regulating inflammation, the production of new skin cells and overall skin health.
Vitamin E – protects skin against damage from free radicals and inflammation
Flaxseeds
omega-3s, selenium
Omega-3 essentials, high fibre content ensure that the digestive track is clear and clean, which is the best technical way to prevent acne and other skin problems.
Antioxidants – There are found in flax seeds are well known for fighting free radicals damage. These free radicals tend to interact with other molecules in the body, which cause oxidative damage resulting in the development of a wide range of illnesses and diseases, such as skin cancer
Legumes (lentils, chickpeas)
protein, zinc
Nutrients that can protect your body from the aging effects of free radicals, a nasty process called oxidation
Avocados
healthy fats, vitamins C and E
Glutathione which reduces the production of melanin (the skin-darkening pigment) levels by inhibiting tyrosinase, an enzyme involved in its production.
The presence of Vitamins C and E in avocado helps the skin against infighting UV damage
Sweet Potatoes
Vitamin A, Antioxidants
Beta-carotene – This is converted to an active form of vitamin A (retinol) once ingested. Vitamin A is required for cell production and growth.
Collagen – an antioxidant which is the main component in the skin and other connective tissues