Our skin ages naturally, no matter how hard we try to prevent it. Sun exposure and tanning beds, harsh soaps, chemicals, and a proper diet can cause wrinkles and age spots on the skin. With this in mind, a comprehensive approach needs to be adopted. To take care of your skin and optimize your nutrition, eat a varied and balanced diet rich in fruits and vegetables that are high in healthy fats from antioxidants, fatty fish, and nuts. It provides an ideal amount of beta carotene, vitamins C and E, minerals such as zinc and selenium, which are important for glowing skin.

1. Eat at least five plates of fruits and vegetables every day.

Fruits and vegetables are high in antioxidants, which protect the skin from free radicals damage. Wrinkles and age spots can be caused by free radicals, smoking, pollution, and sunlight. Aim for at least five pieces and eat a colorful rainbow of colorful fruits and vegetables every day. Beta-carotene found in carrots, beets, and zucchini and lutein found in kale, papaya and spinach are powerful antioxidants needed for skin cell formation and tone.

2. Get enough vitamin C in your diet

Vitamin C is also a powerful antioxidant. It is essential in maintaining the immune system, creating glowing skin, and healing scars. Black currants, blueberries, broccoli, guavas, kiwis, oranges, papaya, strawberries, and sweet potatoes are excellent sources. Vitamin C is required for the formation of collagen, which helps to strengthen the capillaries that supply the skin.

3. Do not go for crash diets.

Very often weight loss and weight gain can damage your skin, resulting in wrinkles, creases, and stretch marks. Crash diets often lack important vitamins and minerals. This type of dieting can have an effect on your skin over time. It is always best to eat a balanced, nutritious diet. If you are thinking of starting a diet, first make sure you have all the information. Check out our expert guide on popular diets and read six things you need to think about before starting one.

4. Increase your selenium intake.

Selenium is a very powerful antioxidant. It supports the immune system by working with other antioxidants such as vitamins E and C. According to research, eating a diet high in selenium can help prevent skin cancer, UV damage, and age spots. Brazil nuts are a way to increase your consumption. The required daily intake is provided by just four nuts (RDA). For breakfast or salad garnish, combine Brazil nuts with other vitamin E-rich seeds. Other good sources of fish, are shellfish, eggs, wheat germ, tomatoes, and broccoli.

5. Make sure you are getting enough vitamin E.

Vitamin E protects the skin from oxidative (cell) damage and promotes the formation of healthy skin. Almonds, avocados, hazelnuts, pine nuts, sunflower, and corn oils are all rich in vitamin E.

6. Drink six to eight glasses of water daily.

Moisture is essential for the skin to be flexible. If you are a little dehydrated, your skin will look dry, tired, and slightly gray. Drink six to eight glasses of water daily - all fluids are important, but water is best. If you work in an office, keep a large bottle of water at your desk to remind you to drink. Caffeine-free and herbal teas also help. Keep in mind that many fruits and vegetables such as watermelon, zucchini, and cucumber are also rich in potassium.

7. Take some healthy fats.

Essential fatty acids are found in monounsaturated and polyunsaturated fats, which are found in avocados, oily fish, nuts, and seeds. They act as a natural moisturizer for your skin, keeping it soft and increasing elasticity. These fats contain a healthy dose of vitamin E (a nutrient that most of us do not have), which helps protect against free radical damage.

8. Choose omega-3 fatty acids.

Make sure you have enough omega-3 and omega-6 fats in your diet. These are essential fatty acids, which are not produced by the body and should be taken from the diet. Omega-3 fatty acids are found in oily fish and flax seeds and plant sources such as oils, chia seeds, walnuts, and rapeseed oil. Omega-3 fatty acids are good for the body.