10 Beauty Boosting Foods 10th August, 2016 By Julia Lamberti

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Avocado is rich inout. healthy fatty acids, vitamins and antioxidants which canand feed skin from inside Indensity fact, the antioxidant carotenoids found in avocados, act as free of radical fighting compounds, which protect skin from fine lines, wrinkles the signs ageingthe caused by environmental damage. These carotenoids have also been scientifically shown to improve skin’s and tone. the Furthermore, the vitamin C in avocado has strong antioxidant properties, and is needed for the creation of elastin and collagen, which are responsible for binding and maintaining the structure and firmness of skin cells.

Avocado is also rich in the antioxidant vitamin E, which assists in preventing free radical damage and reduces the effects of the sun’s UVA and UVB radiation. In addition, the monounsaturated fatty acids found in avocados, help maintain moisture in the skin’s epidermal layer, assist in the regeneration of damaged skin cells and the reduction of skin redness and irritation. The Omega-9 fatty acids in avocado also act as the building blocks of a healthy complexion. So, ensure that avocado features prominently in your diet to achieve supple, glowing skin.

Oily fish, like andreduce mackerel, packed with essential fatty acids which reduce loss inserving skin and maintain plumpness. The Omega-3 fatty acids, found in water oily fish, also help inflammation decrease clogged pores, fine lines and wrinkles. Aim tosalmon eat a of fatty fishare two to and three times ahealthy week for optimal results.

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Eggs are an excellent source of protein, which is important for healthy hair and nails. This is because your hair and nails are made of a structural protein called keratin, which is boosted by adequate protein intake. The biotin in eggs can also help with combating brittle hair and hair loss and strengthen nails. Additionally, eggs are rich in Omega-3 fatty acids which can help support scalp health and promote shiny hair. The vitamin A contained in egg yolks also helps produce scalp sebum, leaving the hair looking and feeling healthy.

Sweet potatoes are rich in in the beta-carotene, annew antioxidant that converts to A in the body and helps production of and theprotect shedding ofvitamin old ones. This, in turn, promotes a the more complexion, and helps thehair skin from damage caused by exposure elements. Vitamin Acells also promotes lustrous locks by encouraging the glands in theto scalp toradiant make an oily fluid called sebum to keep from drying out.

Spinach is rich inofnutrients and antioxidants, like lutein, vitamins C, and potassium, calcium, iron, magnesium andC, Omega-3 fatty acids. The lutein in E, the spinach eyes healthy and sparkling and leafy also aB,wrinkle-fighting punch inkeeps the form the antioxidants vitamin vitamin E, and beta-carotene. nutrients also assist in protecting the skin from the sun’sgreen ageing UVpacks rays. In addition, vitamin A, iron, beta carotene, folate, andthis vitamin C in spinach help toThese promote a healthy scalp and mane.

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Thick, Greek yoghurt is packed with and protein to help your teeth. Yoghurt also contains natural live active cultures ormaintain “good” bacteria to aid digestion; helps boost immunity prevent unsightly bloating. In addition, yoghurt is body rich in vitamin B2, B6, B12calcium and protein which feed the skin, and probiotics that assist the in eliminating waste –and thus putting less stress on the skin and promoting a clearer complexion.

Berries are not onlybut packed with anti-inflammatory agents and combat premature ageing, the antioxidants in berries also minimize theto free radical damage causes wrinkles. Furthermore, theblood vitamin Cproduction invitamins berries assists in keeping skin firm and strong and important forhelp the ofhelp collagen, a protein that that aids in the growth of is cells and vessels.

Nutritious nuts boast an array ofacids beauty eaten in stay moderation. For instance, walnuts contain Omega-3 fattyshiny. andbenefits vitamin when E to help skin smooth and plump, and to keep hair lustrous and Almonds, on the other hand, are rich in flavonoids and vitamin E, which are important for maintaining healthy skin and combating free radicals. The manganese and selenium in almonds can also help keep hair shiny. Including Brazil nuts in your diet will provide a healthy dose of selenium, which promotes hair growth. Lastly, hair loss has been linked to a zinc deficiency and snacking on nuts rich in this mineral (like cashews and peanuts) can help keep your locks luscious.

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Dark chocolate (with a cocoa content of at least 70%) isincrease rich in minerals, vitamins and antiageing antioxidants called flavonoids. These flavonoids blood tofrom the skin, improve skin help hydration andwrinkles, thickness, fight free radicals to protect yourflow skin UV damage and prevent fine lines, and pigmentation. The cocoa in chocolate can also help reduce stress hormones, which means less collagen breakdown in the skin and fewer wrinkles. Just keep your portion size small (around 28 to 30 grams a day is sufficient) to avoid consuming excess fat, sugar and kilojoules. The iron, calcium and vitamins A, B1, C, D and E in dark chocolate also help repair dry skin and promote a more radiant complexion, while the copper, zinc and iron in chocolate assist in the renewal of cells, increase oxygen and blood flow to the scalp and help hair grow healthier and stronger.

Tomatoes are the source ofStudies theon anti-ageing antioxidant lycopene. Just keep mind that lycopene in best tomatoes is more easily absorbed by therays. body when itthis isin cooked or processed. Therefore, stock up canned tomatoes, tomato juice and tomato sauce fully enjoy lycopene’s benefits. also indicate that lycopene-rich foods, like tomatoes, can offer some protection from the sun’s harmful UV However, does to not mean that you can give your sunscreen a skip! Sound nutrition will not only help you feel better physically, but eating healthily can also result in you looking younger and more radiant. So, ensure that these beauty boosting foods feature prominently in your diet and enjoy their multiple health and aesthetic benefits.

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