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  • Writer's pictureFederica Negro

Best food for healthy skin

Skin is one of the largest organ in the body, right there with intestines, lungs and liver. It serves many purposes, including acting as our first defense against germs and the environment, and converting sunlight to vitamin D.

Your skin is a reflection of your underlying health, so good nutrition, getting enough sleep, reducing stress, staying hydrated, all play a role in creating better-looking skin.

Here’s some food that may help keep your skin healthy:

· Vitamin A stimulates healthy skin production and growth; Top food sources of vitamin A include carrots, pumpkin, sweet potatoes, mangoes, spinach, kale, Swiss chard, and tomatoes.

· Vitamin C is a potent antioxidant and it has an important role in collagen synthesis. Top food sources of vitamin C include oranges, grapefruit, papayas, strawberries, kiwis, red and green peppers, broccoli, mangoes, Brussels sprouts and kale.

· Vitamin E is a powerful antioxidant that may be beneficial at reducing UV damage on skin. Food sources of vitamin E include vegetable oils, nuts, seeds, olives, spinach, and asparagus.

· Omega 3 can increase skin protection against UV and may improve symptoms of conditions such as psoriasis. (Need more sources of omega 3? Stay tuned!)

· Selenium is a powerful antioxidant, it can be helpful in protecting your skin against skin cancer caused by sun exposure and protects the skin elasticity. Sources of Selenium are Brazil nuts, fish, eggs, tomatoes, broccoli, shrimp, and lamb.

· If you suffer from acne, you want to increase your Zinc intake. Supplementation with 30 mg of Zinc per day has been shown to decrease acne lesions by preventing and attenuating the inflammatory process. Foods high in Zinc are red meat, shellfish, legumes, hemp seeds and cashews.

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