Salmon is an ideal food for many reasons, but as far as your skin’s concerned,there’s only one that matters: It’s among the world’s greatest sources of omega-3 fatty acids. Those are the essential fats that, along with
bolstering the cognitive powers of your brain, concentrate in the walls
of your epidermal cells to help lock in moisture. Plus, in one study,
researchers supplemented two groups of mice with either omega-3 or
omega-6 fats. After two weeks, the skin of the omega-3-fed group
exhibited a 20 percent faster recovery rate from exposure to ultraviolet
light. That gives salmon two crucial skin boons: keeping your skin from
looking dry and helping it battle the dangers of excessive sunlight.Other omega-3 foods: sardines, walnuts, flaxseed
Bonus Tip: Sushi is one of my favorite ways to eat salmon. Use The Ultimate Sushi Selector to make sure your sushi roll doesn’t turn into a belly roll.
Carrots are teeming with tiny orange pigments called
beta-carotene, and when you ingest those pigments, you’re inviting them
to nestle into your skin, fill in blotches, and give you a healthy
glow. And what’s more, research shows that this can actually help
prevent premature aging from sun damage. But is the accumulation of
orange in your skin going to make you look like an extra from Jersey
Shore? Well, hopefully not. But eating excessive loads of carotene-rich
foods can lead to a condition called carotenosis, wherein your skin
stops looking healthy and starts looking, well, orange. But the
conditions is rare, so unless you notice yourself turning into a prison
jumpsuit, feel free to chow down.
Other beta-carotene foods: sweet potatoes, red bell peppers, red grapefruit
One study published by The Journal of the American College of Nutrition found that people with higher intakes of olive oil had fewer wrinkles than people with higher intakes of butter. The reason: Butter is loaded with saturated fat, while olive oil is rich in monounsaturates, the same essential fats that make up more than 50% of the calories in an avocado. So why eat avocado over olive oil? Both are good, but avocados
have the added bonus of B vitamins, which also help to keep your skin
looking vibrant and smooth.
Other monounsaturated-fat foods: olive oil, almonds, peanut butter
Bonus Tip: These foods are only the tip of the super-food iceberg. Click here for 15 more Foods that Cure.
to be more precise. This is the class of plants that includes black
beans, chickpeas, lentils, soybeans, and peanuts. And how do these puny
pods protect your face? By smoothing out wrinkles. Australian
researchers analyzed the diets of more than 400 elderly men and women
and found that high intakes of legumes—alongside vegetables and healthy
fats—resulted in 20% fewer wrinkles over time. The effect is likely a
result of isoflavones—potent antioxidants—concentrated in the beans.
Other isoflavone-rich foods: alfalfa, tempeh, tofu
Besides providing protection from heart attack and stroke,
antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging. That’s because polyphenols improve skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer.
Other polyphenol-rich foods: grape juice, blueberries
it’s not as fun to drink as wine, but water is the strongest weapon you
have against lifeless skin. That’s why they call it “moisturizing”—because you’re trying to lock moisture, aka water, into
your skin. To put it broadly, all the body’s processes rely on
hydration, so if you’re not sipping throughout the day, you’re likely
to have a slower metabolism, groggier head, and, yes, drier skin. One
study suggested that it takes a mere half-liter of water to create a
measurable increase in the capillary blood flow to your body’s outer
layer. That’s just over 16 ounces. Try doing that a few times a day and
you’ll have a face like a baby’s bottom in no time.Other water-rich foods: watermelon, peaches, celery.