Nutritious Skin Care Secrets


 If you are seeking fabulous, glowing, vibrant and younger looking skin make sure you are putting the right food for healthy skin on your plate. Everything you eat becomes a part of not only your inner being but the outer fabric of your body as well. The healthier the foods you consume, the better your skin will look.

Nutritionist Randa Fahd gives some secrets for having a better skin. Here are 17 kinds of foods that will help you achieve your goals:

1- Tropical Fruits: Eating guava, pineapple, papaya, kiwi, and other tropical fruits that contain vitamin C will help defend your skin against damaging free

2- Colored sweet pepper: Women who eat green and yellow vegetables regularly tend to have fewer wrinkles especially around the eyes. Studies have found that carotenoids (antioxidants) found in yellow and orange veggies can decrease skin sensitivity to the sun.

3- Salmon: Contains omega–3 fats, which helps fortify skin cell membranes, protect against sun damage, and may also reduce the risk of certain forms of skin cancer. These healthy fats allow water and nutrients into the skin while keeping toxins out, and may also fight inflammation in the skin.

4- Pumpkin Seeds and Soybeans: High in zinc that protects your cell membranes, helps maintain collagen, and promotes skin renewal.

5- Carrots: High in beta carotene, an antioxidant that is converted to vitamin A inside the body. It helps repair skin tissue and protects against the sun’s harsh rays. It will give your skin a glow and make it healthy.

6- Quinoa and Whole Grain Pastas and Breads: Zinc is found in quinoa and selenium is found in whole grain pastas and breads. They protect your skin against environmental damage and promote elasticity and general skin health.

7- Peanuts and Almonds: These nuts are one of the best food sources of Vitamin E. Vitamin E can help nourish your skin and protect it from the sun’s damaging UV rays. Just be sure to eat them in moderation, since almonds and other nuts are calorie–dense.

8-Broccoli: Vitamin C in broccoli promotes collagen production and keeps your skin healthy and supple, while vitamin E protects your skin cell membranes and guards against UV radiation damage.

9- Ginger: Has vitamin A, C and E which keep your skin firm and give it an inner radiance. Ginger prevents free-radical damage which causes premature skin ageing.

10- Beetroot: It is a rich source of anthocyanins which are a powerful antioxidant that prevents the appearance of wrinkles.

11- Edamame: Contains vitamin C and A, it is needed for the synthesis of collagen.

12- Spinach: Spinach can help reduce the onset of wrinkles. It also helps strengthen skin tissue and possesses anti-inflammatory properties which flush out toxins, giving clear, glowing skin.

13- Sweet potato: Sweet potato has high vitamin A content which helps fight acne-causing bacteria. The presence of vitamin C further improves skin tone and heals pimple scars.

14- Tomato: Tomato is rich in an antioxidant called lycopene which has anti-ageing properties and also acts a sunscreen from within. Since tomato is acidic in nature, its pulp helps tighten pores and prevent pimples.

15- Avocadoes: They help prevent dry skin and brittle hair and nails because they contain“Biotin” and monounsaturated fats. When applied topically, they can hydrate parched skin.

16- Water: When it comes to skin health, water flushes toxins out of your body, delivers nutrients to your cells, and keeps your organs functioning. It also helps keep your cells plump and full, which makes your skin look firmer and clearer.

17- Green tea: Green tea contains loads of antioxidant and anti-inflammatory compounds making it perfect to protect your skin. Drinking green tea boosts the levels of the Natural Moisturizing Factor, reducing the loss of water from the skin and improving hydration levels.

“Vitamin A, Vitamin C, Vitamin E and Omega 3 are the most powerful antioxidants naturally found in the skin, so eating foods rich in them can replenish your skin’s stores.”

Vitamin A

Sweet Potatoes, Carrots, Spinach, Lettuce, Apricots, Cantaloupe, Bell peppers, Fish, Tropical fruits, Edamame.

Vitamin C

Orange, Lemon, Grapefruit, Papaya, Pineapple, Tomato, Kiwi, Broccoli Berries, Peas, Ginger

Vitamin E

Olive Oil, Sunflower oil, Soybean oils, Sunflower seeds, Wheat germ, Corn, Avocado, Almonds, Peanuts


Fish, Salmon, Sardines, Shrimps, Flaxseed, Walnut, Tofu, Cauliflower

In addition to the secrets  cited, remember that those who smoke and spend a lot of time outdoors without sunscreen look years older with more fine lines, deeper and plentiful wrinkles than those who don’t smoke and wear sunscreen.

Also, don’t forget to keep skin care simple because using a lot of different ingredients can be irritating and some ingredients cancel out each other’s benefits. For a beautiful skin, all you need is a simple cleanser, sunscreen and moisturizer. It is important to give each product its time to work its magic.

At last, regular sleep, balanced healthy meals full of the 10 secrets, exercise with good and simple skin products are the equation to a healthy younger looking skin!

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