Skin Care and Healthy Nutrition

You have probably heard this: ‘You are what you eat’ and ‘The beauty comes from the inside’, but when we talk about skin care, these two are both true. Everybody should know how important nutrition is and how nutrition affects the appearance.

Whether you’re trying to protect your skin from sunburn, acne or want to reduce fine lines and wrinkles, we present you nine foods that will help you achieve your goal, healthy skin.

Low fat dairy products

According to Joshua (Joshua Zeichner),doctor and responsible for cosmetic and clinical research at the Department of Dermatology at the Medical Center Mount Sinai in New York, one of the most important factors for overall skin health is vitamin A, which helps your cells to grow older properly. Low fat dairy products like yogurt are a great source of vitamin A, as well as carrots, broccoli, potatoes, spinach and kale, according to the Department of Agriculture, USA.


pic1Blueberries, strawberries and blackberries are full of antioxidants and protect the skin from damage caused due to sun exposure. “Blueberries are especially rich in flavonoids, which have anti-inflammatory and antioxidant properties”, says doctor. More about fresh and organic food, and impact on beauty you can find here:

Boiled tomatoes

Tomato, especially boiled, is an outstanding source of lycopene, an antioxidant compounds from the family of carotenoids, fresh fruit that gives red color. Lycopene protects the occurrence of sunburn and wrinkles and can help in the fight against skin cancer. Some other sources of lycopene include watermelon, pink grapefruit, papaya and red peppers.


Potatoes are an excellent source of vitamin C and it has been proven that it affects the production of collagen, a protein that fills wrinkles and gives the face a fuller and younger looking. Vitamin C can also be found in papaya, carrots and citrus fruits.


Several vitamins have the role of natural protector against the sun and it can be often found in the sunscreen. Vitamin E is the most common and the almonds are full of this vitamin. This vitamin is found in wheat germ oil, sunflower seeds and nuts.



One of the best sources of healthy fats you eat is avocados. “High levels of unsaturated fat in this delicious fruit protect the cells in your skin and prevent wrinkles”, says doctor. According to some research, in countries where residents bring in large amounts of unsaturated fats appearance of wrinkles is reduced. Other good sources of these fats are olive oil, almonds and peanut butter.

Green Tea

Green tea has attracted attention because of its wide application health, but it is really powerful in the fight against skin damage. According to research by the Department of Dermatology at the Medical University of Alabama, the polyphenols in green tea have anti-inflammatory and antioxidant properties, meaning it protects against ultraviolet rays. “In countries where people drink green tea in large quantities, it has been shown that the rate of patients with skin cancer is much lower than in other countries,” says doctor.

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