1. As we get older, the surface layer of the skin becomes thinner.
The one who follows it loses collagen - a structural element of the epidermis - and elastin, fibers that give the epidermis its elasticity. Much deeper, adipocytes or cells that store lipids lose their volume. Result? The skin collapses and wrinkles. You can make the sun partly responsible for these effects: ultraviolet rays damage the skin and produce unstable molecules called free radicals that have the sad effect of degrading collagen; smoking and air pollution have similar consequences.
The body uses its own antioxidants to neutralize free radicals. But by increasing your supply of antioxidants, with foods that are as sweet and delicious as berries, you're protecting yourself as the damage begins to override your body's natural defenses.
2. Blueberries, blackberries, raspberries and strawberries
Despite their small size, berries contain more antioxidants than any other fruit or vegetable analyzed from this angle. After them, come the apples with their peel. All of these fruits work effectively to protect the skin from damage that gives rise to wrinkles. Citrus fruits are also rich in antioxidants.Aim for a cup of berries a day. Present them in fruit shakes, add them to your morning cereal or put in pancake or muffin dough.
3. Vegetables and legumes
Cook them with fish and olive oil and provide your skin with the foods that keep it young. When Australian researchers compared the diets and wrinkles of hundreds of people in Australia, Greece and Sweden, they found that those who ate the most vegetables, legumes, fish and olive oil had the least wrinkles. They then suspected that it was a combination of monounsaturated fats, antioxidants and lean proteins that produced this miracle.Optimal Dose: Five or six servings of half a cup each of varied vegetables a day. In addition, scatter legumes on salads, enjoy legume-based soups, and set a legume-based dish, such as chili, once a week.
4 . Nuts, fish and chicken without skin
Proteins help repair cells damaged by free radicals. Digestion breaks them down into amino acids, the structural elements of cells. However, a good reserve of amino acids helps to accelerate the repair and regeneration of cells and collagen of the skin.
Optimal Dose: Lean protein at every meal.
Olive oil is rich in oleic acid, one of the fatty acids that keep cell membranes and skin supple. In addition, olive oil contains small amounts of other essential fatty acids that fight inflammation. Finally it contains vitamin E and polyphenols: they are antioxidants that protect the skin from the damage caused by free radicals.
Optimal Dose: Use olive oil in most dishes that have oil.
5 . Garlic
This strong-smelling, tangy condiment leaves a skin-friendly polyphenol mine on your plate.
Best Dose: Have a garlic press at your fingertips and put fresh crushed garlic in as many dishes as you can.
6. Green tea
Thanks to the many polyphenols it contains, green tea is at the top of the list of drinks that are good for the skin.Optimal dose: Four cups a day. If you are vulnerable to caffeine, drink the last cup before 3 pm
7. Salmon and other omega-3s
You probably know all the benefits of omega-3 fatty acids for your heart; gold, a nice piece of grilled salmon also works wonders for the skin. Omega-3s have the wonderful advantage of keeping cell membranes flexible.
Optimal Dose: At least 2 servings of 125 grams (4 ounces) of a fatty fish per week.
8. Water
Skin cells need a lot of water to keep their membranes supple and receptive to nutrients that keep them healthy. Get a two-liter water jug and fill it - the minimum amount of water you need to drink in a day to keep your skin supple and well hydrated. If your activities or the outside temperature make you sweat profusely, you should drink more.Optimal Dose: At least 8 to 10 glasses of 250 ml (8 ounces) a day.
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