- 1. Tomato
- 2. Avocado
- 3. Brazil nut
- 4. Flaxseed
- 5. Salmon and fatty fish
- 6. Red and purple fruits
- 7. Eggs
- 8. Broccoli
- 9. Green tea
- 10. Carrot
Some of the main foods that prevent cell aging and delay the appearance of wrinkles are nuts, berries, avocado and salmon.
These foods are rich in antioxidants that act to combat premature aging and improve skin health, in addition to containing nutrients that favor the proper reproduction of cells.
Here are the top 10 foods that fight wrinkles and learn how to use them.
1. Tomato
Tomatoes are very rich in lycopene, one of nature's most powerful antioxidants. Lycopene helps to protect the skin from the effects of sunlight and, together with vitamin C, which is also present in tomatoes, forms a great barrier against wrinkles and spots caused by solar radiation.
Lycopene is present in greater quantities in foods derived from tomatoes that have undergone heat treatments, such as tomato sauce. Thus, the ideal is to consume at least 5 tablespoons of tomato sauce per day.
2. Avocado
Already widely used in creams and beauty products, avocado is rich in vitamin E, which acts as a more potent antioxidant than vitamin C, and in B vitamins, which are important for cell reproduction.
Thus, this blend of vitamins favors a faster and healthier skin renewal, keeping it young for longer. To obtain these benefits, you should consume about 2 tablespoons of avocado a day.
3. Brazil nut
Brazil nuts are one of the main sources of selenium, a mineral that helps to regulate the body's production of hormones, which protects cell DNA and acts as an antioxidant.
In addition, Brazil nuts are rich in omega-3, and their benefits are already obtained by consuming 1 unit of chestnuts per day. See all the benefits of Brazil nuts.
4. Flaxseed
Flaxseed is one of the main sources of omega-3 in the plant kingdom, as well as being rich in fiber and helping to lose weight, which helps to get rid of flabby and lifeless skin.
To get the most out of its benefits, you should consume the crushed flaxseed in the form of flour and, if possible, crush the seeds at the time of consumption. The ideal is to consume at least 2 teaspoons a day, which can be added in cereals, yoghurts or vitamins.
5. Salmon and fatty fish
Fatty fish like salmon, tuna and sardines are rich in omega-3, a type of fat that helps to reduce inflammation in the body, moisturize the skin and protect it from the damage of UVB rays, which have a great influence on premature skin aging in the appearance of spots.
The ideal is to consume these fish at least 3 times a week, along with a balanced diet rich in good fats, fibers and water.
6. Red and purple fruits
Red fruits like strawberries, raspberries and blueberries are rich in anthocyanins, compounds that help to preserve the skin's collagen, maintaining its structure and preventing its degradation.
In addition, anthocyanins increase the antioxidant effect of vitamin C, which further contributes to skin health. The recommended consumption is 1 serving of red fruits per day, which can be measured as around 10 units per day.
7. Eggs
Eggs are a complete source of protein, being rich in the amino acids glycine, proline and lysine, essential compounds for the production of collagen, the substance that gives support and firmness to the skin.
To increase the absorption of egg proteins in the intestine, it must be eaten whole, including the yolk.
8. Broccoli
Green vegetables like broccoli and spinach are sources of nutrients like vitamin C, carotenoids and coenzyme Q10, all important for good health and skin cell reproduction.
Its benefits are obtained mainly when broccoli is organic and only lightly steamed.
9. Green tea
In addition to helping you lose weight, green tea also contributes to skin hydration and health due to its high content of catechins, substances with a high antioxidant and anti-inflammatory power.
To extract the catechins from the tea to the maximum, dry green tea leaves should be boiled for at least 5 minutes in water before turning off the heat. Learn how to take green tea to lose weight.
10. Carrot
Carrots are one of the main dietary sources of beta-carotene, a nutrient that protects the skin against aging caused by sunlight. This nutrient is available in higher concentrations in organic carrots, which should preferably be consumed in their raw form, included in salads and juices. See also How to make a collagen-rich diet.
