The relationship between our nutrition and our skin has been a constant concern since ancient times. Although we now know that the use of daily skin care treatment is essential to beautiful skin, the type of food we eat also has a direct influence on how our skin looks and ages.

They say that true beauty lies within and never has this been truer: A great deal of us are increasingly concerned with the type of food we eat, and how it impacts our health. The way we feed our body has direct consequences on our well-being and physical appearance. Our skin can reveal the type of life we lead, so knowing the which food is healthy and which food can also help fight skin aging is important. It is everyone’s desire to maintain youthful and healthy-looking skin for as long as possible. Below is a list of 13 foods which are not only healthy for our body, but also greatly contribute to delaying the aging process.

Intrinsic aging is the inescapable process our bodies undergo as the years go by. It is genetically determined and is often referred to as natural aging. Extrinsic aging however is due to lifestyle choices and environmental factors, and it is this type of aging that we can try to control or prevent

Preventing extrinsic skin aging can be achieved in different ways, including monitoring the food we eat. The 13 foods listed below each bring invaluable benefits to our body in general, and especially to our skin.

13 foods which can bring about change

A food that helps fight against aging is seafood in general. Although not all seafood has the same nutritional value, salmon, sardines, mackerel, herring and tuna, all contain relatively high concentrations of omega-3 fatty acids and vitamins (1) and are all excellent for body and skin health in general.

The next food is quite commonplace in the kitchen and that is garlic and onion They both contain selenium, a trace mineral, necessary for the proper functioning of the thyroid gland and which may also help protect the skin against free radical damage, and possibly cancer. Red beans also play a significant role in providing our body with vitamin B5 which contributes to skin hydration. Eating cashew nuts, an oilseed product, is also great for the body because it holds significant amounts of omega-3 acids, as well as magnesium.

Oats are another great food to include in our diet. Oats contain an impressive number of vitamins, minerals and antioxidants, such as manganese, copper, phosphorus, iron and zinc. They are also useful in stimulating collagen production thanks to the trace elements they contain. Oats are in fact one of the most nutrient-dense foods that we can eat (2). Other foods such as avocados are rich in unsaturated fatty acids and in antioxidants which are useful to fight cell aging. Carrots are also healthy vegetables because they contain high levels of beta-carotene, which is derived from vitamin A. Spinach and turmeric are antioxidant-rich and are notable for their anti-inflammatory properties. Peanut oil also deserves a mention since it contains omega-6 fatty acids, which help keep our skin properly moisturized.

The last item of food that should become part of our daily diet is the clementine. They are the citrus fruit with the highest vitamin C concentration. Likewise, eating almonds is also an excellent means of storing vitamin E and omega-3 fat which both contribute to our skin’ s vitality and elasticity. Finally, since the end of the year is approaching, special mention must be given to the benefits of eating dark chocolate, which is a great source of antioxidants and effectively fights cell aging.

These 13 common food items are all easy to access and simple to include in tasty recipes. Regular, long-term consumption of this food, along with adopting healthy habits such as drinking plenty of water, exercising, keeping pollution exposure to a minimum and reducing stress, will considerably improve our capabilities to fight skin aging. These routines will contribute to a better, healthier life and help us to retain vibrant skin and a youthful body shape.

(1) “More evidence shows seafood may help you stay healthier as you age” Today, Diet and Fitness, October 18th, 2018. https://www.today.com/health/fish-seafood-provides-omega-3-healthy-aging-longevity-t140000

(2) “9 Health benefits of eating Oats and Oatmeal” Healthline, Nutrition, July 19th, 2016. https://www.healthline.com/nutrition/9-benefits-oats-oatmeal