Beautiful Skin: Food for a nice skin

A radiant skin can be obtained by eating the right foods. Here are 20 foods to eat for beautiful skin.


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To have a beautiful skin food can they help? Sunscreen helps to keep a good healthy skin by protecting it from the surface. But some foods can protect your skin from the inside. In fact, a U.S. study says that certain vitamins help protect our skin. Even better, many foods that boost our defenses against skin cancer (the most common cancer) also help us to maintain a glowing skin, a little younger, softer and without wrinkles.

RegimesMaigrir.com you list 20 foods for gorgeous skin, and reduce your risk of skin cancer:

1) Strawberry
Studies suggest that eating more foods rich in vitamin C, such as strawberries, can help you avoid wrinkles associated with dryness of skin aging.

The ability of vitamin C to make skin smoother may be its ability to absorb free radicals produced from ultraviolet rays and also its role in collagen synthesis explains. The latter substance is a fibrous protein that keeps skin firm, or vitamin C is essential for collagen production.


2) Coffee
Drink a cup of coffee a day can reduce your risk of skin cancer. In a study of more than 93,000 women, those who drank one cup of caffeinated coffee per day reduced their risk of cancer of non-melanoma skin of about 10%. And those who drank up to about 6 cups daily reduced their risk even more. Decaffeinated coffee did not seem to offer the same protection according to the study.


3) Tomato
Eat more lycopene for beautiful skin. This carotenoid that gives the red color to tomatoes protects your skin from sunburn. In one study, participants who were exposed to UV light showed almost 50% less skin rash after eating 2.5 tablespoons of double concentrated tomato and drank about 1.5 glass of carrot juice daily for 10 to 12 weeks (in addition to their normal diet). Read also our recipe stuffed tomatoes.

Supplements, however, did not show themselves as effective. In the same study, those who received a lycopene supplement or synthetic lycopene were not significantly protected against sunburn. We must therefore try to eat mostly natural tomatoes or foods made from natural tomatoes.


4) Tofu
How tofu can it help you to remember a pretty skin? Tofu helps maintain collagen (which tightens the skin) because it is rich in isoflavones. In a U.S. study, mice fed isoflavones and exposed to ultraviolet radiation had fewer wrinkles and smoother than the mice that were exposed to UV light, but without isoflavones consumed skin. The researchers believe that isoflavones help prevent collagen breakdown.


5) Salmon
According to an American study, omega-3 DHA and EPA (eicosapentaenoic acid and docosahexaenoic acid) found in salmon may protect cell walls against damage caused by UV rays free radicals.

Researchers followed the eating habits of more than 1,100 adult Australians for approximately 5 years and have found that those who ate a little more than 140 g of fish rich in omega-3 (such as salmon) every week had almost 30% less of precancerous skin lesions.

Try to eat two servings of fish rich in fatty acids each week. Not only Omega-3 have benefits for your skin (and are essential if you want to have beautiful skin), but also for your heart.


6) Papaya
It is an excellent source of vitamin C. Research suggests that vitamin C may help protect skin cells from sun damage by stimulating the repair of DNA damaged by ultraviolet (UV). UV rays break the chemical bonds between the cells of the skin, thus destroying and damaging their DNA (which may cause cancerous growths).

You can find vitamin C in various cosmetic products (some of them have been effective in protecting the skin), but why not go straight to the source and take a natural and tasty dose of vitamin C? If you want to maintain a beautiful skin, do not hesitate.


7) Pink Grapefruit
He holds his rose-red complexion of lycopene, a carotenoid that may help you keep your skin smooth. In a European study, researchers showed that out of 20 people studied, those who had a higher concentration of lycopene in the skin had a smoother skin.


8) Corn
It is an excellent source of lutein, a type of carotenoid. Such as lycopene, lutein protects your skin from damage caused by UV. If the corn is not in season, do not hesitate to turn to the frozen versions.

Frozen vegetables can be even better for you than some of the fresh produce sold in supermarkets, according to some experts. Why? Fruits and vegetables chosen to be frozen are when they are more mature, so at a time when they are usually richer in nutrients.


9) Edamame
It is a food rich in isoflavones (compounds that act as antioxidants, cleaning and mopping up harmful free radicals caused by sun exposure). Isoflavones may also help you maintain collagen (skin-firming), a substance which begins to decline from age twenty. Take edamame to keep beautiful skin.


10) Yolk
It contains lutein (a carotenoid), which, like lycopene, protects the skin from UV damage. Lutein also helps maintain the health of your eyes. Studies have linked lutein to a lower risk of age-related macular syndrome, the leading cause of blindness in people over 50 years. Therefore consume egg yolks, but not too much (because it is high in cholesterol), to have a nice skin.


11) Red Pepper
A red pepper medium can boast to bring 200% of recommended dietary intakes of vitamin C. Eat more food rich in vitamin C may help protect skin cells from the harmful rays of the sun. Indeed, a study suggests that vitamin C may stimulate the repair of damaged DNA by ultraviolet rays. So remember to incorporate the red pepper in salads, for example to have a beautiful skin.


12) Tea
Studies suggest that caffeine found in tea (as in coffee) can help your skin to protect against cancer. To simply summarize, caffeine destroys skin cells are pre-cancerous or damaged by ultraviolet blocking a protein they need to multiply.

In a study where mice were exposed to ultraviolet B (harmful rays that cause sunburn), caffeine prevented the formation of skin tumors. So drink tea to have a healthy and beautiful skin.


13) Carrot
It contains carotenoids (beta-carotene and lycopene), which can protect your skin from UV damage. In one study, participants who were exposed to UV light had almost 50% fewer skin rashes after drinking 1.5 glass of carrot juice or eat 2.5 tablespoons of double concentrated tomato daily for 10-12 weeks (in addition to their normal diet).


14) Soy Milk
It can help maintain collagen (which tightens the skin) because it is rich in isoflavones. In a U.S. study, mice fed isoflavones and exposed to ultraviolet radiation had fewer wrinkles and smoother than the mice that were exposed to UV light but did not consume isoflavones skin. The researchers believe that isoflavones may prevent the breakdown of collagen.


15) Tuna
This fish, and other fatty fish rich in omega-3 fatty acids can help make your skin look younger and prevent skin cancer. According to various studies, EPA (eicosapentaenoic acid), an omega-3 found in fish, preserves collagen (a fibrous protein that keeps skin firm).

According to a professor emeritus at University of Houston (USA), where EPA is combined with another omega-3 (also found in fish, called DHA or docosahexaenoic acid), it helps to prevent skin cancer by reducing the amount of inflammatory compounds which can stimulate the growth of a tumor.

Try to eat two servings of fatty fish each week. Not only Omega-3 is a good ingredient for your skin, but it is also beneficial for your heart.


16) Broccoli
Another time, you should eat more food rich in vitamin C, such as broccoli, if you want to keep beautiful skin. Vitamin C could help you remove wrinkles and dryness of the skin associated with aging. It would make the skin smoother by blotting the free radicals produced by ultraviolet rays and playing an important role in the synthesis of collagen, a fibrous protein that keeps skin firmness.


17) Spinach
It contains lutein. Now you know the effect of spinach on the skin. When buying spinach, choose those that are close to the light. A new study has shown that spinach stored under continuous light for only 3 days contained higher amounts of vitamins C and preserved the vitamins E and K, folate, lutein and zeaxanthin (2 carotenoids).


18) Sardine
It is one of the best foods you can eat. Sardines are rich in omega-3 DHA and EPA, as well as vitamin D (found naturally in very few foods). According to an American study, omega-3 can protect cell walls from damage caused by free radicals (produced under ultraviolet radiation).

Sardines also reproduce rapidly, their population is restored despite its weakening in the 1940s (due to overfishing). Sardines are now part of the green list of Monitoring Program Seafood (a program that tries to make consumers aware of the importance of buying seafood from sustainable sources).


19) Pumpkin
Such as lycopene, beta-carotene (which gives his pumpkin orange skin) protects your skin from damage caused by UV. The beta-carotene is converted to vitamin A in the body, a substance that helps keep your eyes, bones and immune system healthy.


20) Lawyer
You can use other than eating them. Lawyers are a good source of biotin. They help to prevent drying of the skin and hair and brittle nails.

If you apply topically on your skin, they can hydrate parched parties. Here's a tip to concoct a moisturizing mask based firms: cut an avocado and remove the core, made with mashed flesh and apply on your face by patting. The oil acts as an emollient. The lawyer also contains vitamin E, also beneficial to your health.


And you, what do you eat for a nice skin? What do you think of these foods for beautiful skin? Read comments or add your opinion below on this page. If you liked this article, thank you for recommending it on Facebook, to tweet, to give it a +1 on Google Plus vote.