Blackberries, blueberries, strawberries and plums have the highest antioxidant content of any food. Antioxidants work to fight free radicals and protect cells from damage, which helps to defend the skin against premature aging.
Not only are nuts full of fiber, protein and healthy unsaturated fats, but they’re also rich in vitamins and minerals, like vitamin E, an antioxidant that promotes softer, clearer skin. Try integrating walnuts, which fight inflammation, almonds, which contain the most fiber of any nut, and cashews, which are rich in iron, zinc and magnesium, into your diet each day.
Lycopene, the antioxidant compound which gives tomatoes their vivid red color, has been linked to numerous health benefits, and has been shown to eliminate free radicals and naturally protect against sun damage.
If you’ve ever included avocados in a DIY face or hair mask, you know that they’re immensely moisturizing, thanks to a significant amount of healthy fats. They also contain numerous other nutrients, including vitamins A, B, C, E, and K, and minerals like potassium, iron, magnesium and phosphorus.
You can never have too many green vegetables in your diet, and broccoli is rich in antioxidants like vitamin C, which stimulates collagen production for supple skin.
Salmon is one of the best edible sources of omega-3 fatty acids, which are key for hydration and overall skin health, including increased radiance. It’s also full of anti-inflammatory fats and the mineral selenium, which is responsible for tissue elasticity.
You’ll notice that foods rich in antioxidants generally have a positive impact on the quality of your skin, and dark chocolate—low in sugar, high in cocoa—is no different. Flavonols help your skin to naturally protect itself from UV damage while fighting free radicals and increasing circulation.
Beans aren’t just cheap, filling and delicious—they’re also rich in nutrients, like zinc, vitamin B6, iron, biotin, and more, all of which contribute to better, healthier skin (and hair, too!).
Ancient Greeks and Romans considered olive oil a key component of their beauty routine for good reason. Its healthy unsaturated fats and antioxidant-rich vitamins help to moisturize from within, regenerate skin cells, protect against free radicals, and reduce chances of skin cancer.
This one’s a no-brainer: Drinking plenty of water is the easiest way to get and maintain glowing skin. Dehydration shows on your face in the form of dryness, flakiness, and eventually, wrinkles. Follow the recommended 8-by-8 rule—eight eight-ounce glasses per day, which is equivalent to about two liters.
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