These are the fruits and vegetables that contain plenty of antioxidants (including carotenoids, tocopherols and flavonoids, as well as vitamins A, C and E), healthy fats, water and nutrients that will protect you from the inside out and that will have a positive impact on the condition of your skin [2] – your skin is the largest organ of the human body with an average surface of approx. 1.8 sq.m.!
Get to know 9 products that prevent aging and help maintain a glowing tan
1. Red bell peppers
You can easily buy them all year round. Bell peppers are not only delicious and very healthy, they are also excellent for your skin because they contain antioxidants. Antioxidants neutralize free radicals which are responsible for the skin aging process. Red bell peppers are rich in vitamin C (125-200 mg/100g) and carotenoids, or plant pigments with anti-inflammatory properties which help protect the skin from sun damage.
2. Blueberries and bilberries
They have plenty of vitamins A and C, and antioxidant groups called anthocyanins which give the blueberries their blue color. They protect the skin from the damaging effects of the sun (Note! No natural ingredient will ever substitute for a sunscreen with an SPF on your skin!) but also from the effects of stress and loss of collagen. That is why a blueberry extract is frequently added to anti-wrinkle cosmetics.
3. Broccoli
They are rich in vitamins C and K, antioxidants, as well as folic acid, lutein and calcium. Vitamin C is particularly valuable as it supports collagen production [3]. What exactly is collagen? It is a protein produced by the human body. It is one of the main ingredients of connective tissue that may be called the primary building block of the skin. It is responsible for skin smoothness and elasticity. The collagen production drops with age, but also by exposing your skin to the sun, that is why it is so important to eat foods that have high vitamin C content.
4. Spinach
Another vegetable that contains vitamins A, C, E and K. Apart from having a positive impact on skin, vitamin A will also make your hair stronger and vitamin K will reduce the inflammation in cells.
5. Almonds
Almonds are called fountain of youth due to a high vitamin E content. That vitamin supports fast skin recovery and protects it from the loss of moisture. Those properties are invaluable because nothing ages skin more than dehydration. High content of omega-3 fatty acids strengthens cell membranes and also supports maintaining the hydrolipidic film.
6. Avocado
The nutrients contained in avocado have an excellent impact on the skin condition thanks to the fatty acids, vitamins K, C, E and A, B vitamins and potassium. Avocado can be considered a skin mask on the inside. Research has demonstrated that the unsaturated fatty acids contained in avocado reduced the inflammatory condition of the skin caused by UV radiation, while vitamins C and E stopped wrinkles [4].
7. Blackcurrant
It is number one when it comes to vitamin C content (150-300 mg/100 g) and anti-oxidants. Impaired collagen synthesis is on of the symptoms of vitamin C deficiency. It is good to know that deep-freezing is one of the best ways to keep that valuable vitamin. That is why it is a good idea to buy or stock up on the blackcurrant in the summer and put it in the freezer. It will be excellent for smoothies and desserts in the winter!
8. Chokeberry
A rich source of polyphenols, or strong antioxidants which are responsible for sealing blood vessels and have a positive impact on skin elasticity. Chokeberries should not be eaten raw; however, there are chokeberry preserves and juices in the stores.
9. Carrots and other red and orange foods
Carrots, pumpkins, nectarines, bell peppers and tomatoes contain β-Carotene which provides photoprotection. It makes pigment production stronger, protects from UV radiation (reduces redness) and neutralizes free radicals. It is good to eat them as often as possible, particularly that they are diet vegetables with a high water content.
All of the above products are healthy – rich in vitamins, nutrients and valuable ingredients. They can certainly make your skin look more beautiful, particularly in the summer and during sun exposure when your skin needs special care. It is easy to include them in your daily diet, especially that most of them are readily accessible. Eat them, not only in the summer! Remember that you need to take care of your skin all year round.
Face masks after sun exposure
If you enjoy sunbathing, make sure that you always use sunscreens with a high factor (that coveted tan will come sooner or later) and take care of your skin once you step out of the sun. Compresses made of natural ingredients are an excellent way to soothe the skin hurt by the sun. Here are a few simple ideas:
- Put a cucumber into the fridge. Slice it and put it on your skin. Leave it on your skin for 15 minutes.
- Get a bowl, and mix 2 tablespoons of aloe vera gel with 2 tablespoons of natural yoghurt and a squeeze of lemon juice. Apply it on your skin and leave it for 15 to 20 minutes.
- When your skin is very red and hot, get cold kefir or buttermilk and a gauze. Soak the gauze in one of those products and put it on the burning skin. Replace the compress every ten minutes.
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References:
[1] Joanna Morga, Badania. Opalanie postarza skórę i znacznie zwiększa ryzyko czerniaka i innych nowotworów złośliwych skóry, https://www.pap.pl/aktualnosci/news%2C1233633%2Cbadania-opalanie-postarza-skore-i-znacznie-zwieksza-ryzyko-czerniaka-i, dostęp online: 18.05.2023.
[2] [3] [4] Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012 Jul 1;4(3):298-307. doi: 10.4161/derm.22876. PMID: 23467449; PMCID: PMC3583891.