Glowing skin is probably the dream of every woman. Your food and drink have a direct impact on how you look. Unhealthy working hours, unlimited food, sleep and pollution make it difficult or impossible to get glowing skin.

For healthy skin, you need lean protein, fiber, healthy oils, raw fruits and vegetables, and some spices. In addition, the use of anti-inflammatory and antioxidant-rich ingredients increases the metabolism necessary for the skin and eliminates the effects of pollutants. ”

Researchers have discovered that adding some healthy foods to your daily life can help remove facial lightness and complexion. Doing this will give your body the tools it needs to produce healthy tissues (tissues) in the skin.

Tell us what foods provide the essential nutrients for your skin.

1. Tomato

Its phytochemical, lycopene strengthens collagen in the skin. Collagen is actually a type of protein that tightens the skin and makes it smaller. At the same time, it reduces their oxidation effect by fighting UV rays. These UV rays produce free radicals that age into the skin.

A study published in the British Journal of Dermatology found that participants consumed five teaspoons of tomato paste every day had better protection from sunburn compared to the control group.

2. Citrus fruit

Oranges and grapes are not only tasty, they are also good sources of vitamin C. Studies have shown that a diet rich in vitamin C can refresh your skin.

Vitamin C is important for the production of collagen in the skin and is found in a wide variety of peppers, kiwis and strawberries.

Include dark green leaves in your diet as they provide antioxidants that prevent collagen damage.

3. Drink water

If you exercise regularly, it is important to sweat the fluid released from the body. Drinking about 8 glasses or 2 liters of water every day will keep your skin hydrated and dry. Dry skin loses its natural shine.

4. Protein

Include fish, thin meat and eggs in your diet. Protein-rich foods provide the essential amino acids you need, which strengthens the skin by producing collagen.

5. Fat

Oily fish such as salmon, mackerel, sardines and trout have beneficial fats (fats) for the body’s skin, which hydrate and irritate the skin. Healthy oils provide moisture from the inside out to your skin, which keeps the cells healthy. Consume 1 to 2 portions of oily fish each week.

6. Seeds (seeds)

Dry fruits contain healthy fats. Along with walnuts, hazelnut and almonds, consume chia and flaxseed rich in useful oil for skin health. They are good sources of vitamin E, protecting them from the effects of ultraviolet rays (UV rays).

Nuts and seeds contain minerals like zinc, which can reduce skin puffiness and keep them away from inflammation and redness – especially useful for those suffering from problems such as rosacea or acne.

7. Low-GI

By eating foods with low GI (glycemic index), we can avoid excessive production of hormones in the body that can damage the skin and cause wrinkles. Instead of bread, rice and pasta, make room for whole grains, oats and millets in your diet and eat more of oatcakes, nuts and seeds.

8. Adjust the color of the rainbow in a dose.

Carotenoids – antioxidants in gaol colored fruits and vegetables – reduce some of the sun’s side effects on the skin. Lycopene in red fruits and vegetables acts as an internal SPF in the skin.

But saffron-colored foods such as sweet potatoes and carrots provide beta-carotene, which helps the skin produce the vitamin A it needs.

9. Chocolate and red wine

You can include dark chocolate in your diet and occasionally enjoy a glass of red wine. Of course, you should avoid sugar-rich chocolates and candies, but dark chocolate containing 70% or more cocoa is good for your skin. It protects your skin from aging and prevents wrinkles.

Red wine made from black grapes is rich in antioxidants. Eating the right amount of red wine is beneficial for your skin. It reduces inflammation and reduces damage to the skin caused by smoking.

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