How to prolong youth through nutrition: nutritionists describe an anti-aging diet Beautiful and radiant skin reflects the state of our body and allows us to look younger. Skin beauty starts with nutrition. When we fill our daily menu with colorful foods rich in antioxidants, healthy fats, water, and essential nutrients, our body expresses its appreciation through its largest organ, our skin.. Lotions, creams, masks and serums can not do as much as proper nutrition.

Researchers have concluded that eating fruits and vegetables is the safest and healthiest way to combat dull complexion and wrinkles..

Healthline has named the 10 best "

Watercress Watercress is an excellent source of:.

calcium;

potassium;

manganese;

phosphorus;

vitamins A, C, K, B-1 and B-2.

Watercress acts as an internal skin antiseptic and increases circulation and delivery of minerals to all body cells, resulting in increased skin oxygenation.. The antioxidants found in watercress, containing vitamins A and C, can neutralize harmful free radicals to help prevent wrinkles..

Red Bell Peppers In addition to being high in vitamin C, which is good for collagen production, red bell peppers contain powerful antioxidants called carotenoids..

Carotenoids are plant pigments responsible for the bright red, yellow and orange colors you see in many fruits and vegetables.. They have various anti-inflammatory properties and can help protect the skin from sun damage, pollution, and environmental toxins..

Papaya This delicious superfood is rich in a variety of antioxidants, vitamins and minerals that can help improve skin elasticity and minimize the appearance of wrinkles.. These include:.

vitamins A, C, K and E;

calcium;

potassium;

magnesium;

phosphorus;

B vitamins;

The wide range of antioxidants in papaya helps fight free radicals and may delay signs of aging.. Papaya also contains an enzyme called papain, which provides additional anti-aging benefits, acting as one of nature's best anti-inflammatory agents.. It is also found in many exfoliating products..

Eating papaya (or using products that contain papain) can help your body shed dead skin cells, leaving your skin glowing and vibrant..

Blueberries Blueberries are rich in vitamins A and C, as well as an anti-aging antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color..

These powerful antioxidants can help protect skin from damage caused by the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss..

Broccoli Broccoli is an anti-inflammatory and anti-aging agent containing:.

vitamins C and K;

various antioxidants;

fiber;

folate;

lutein;

calcium;

Your body needs vitamin C to produce collagen, the main protein in the skin that gives it strength and elasticity..

Spinach Spinach is highly hydrating and contains antioxidants that help to oxygenate and regenerate the entire body.. He is also rich.

vitamins A, C, E and K;

magnesium;

iron of plant origin;

lutein.

High in Vitamin C, this versatile leafy green boosts collagen production for firmer, smoother skin.. The vitamin A it provides can help strengthen and luster hair, while the vitamin K helps reduce inflammation in cells..

Nuts Many nuts (especially almonds) are an excellent source of vitamin E, which helps repair skin tissue, retain moisture in the skin and protect it from harmful UV rays.. Walnuts even contain anti-inflammatory omega-3 fatty acids that can help:.

strengthen skin cell membranes;

protect from sunlight;

give the skin a beautiful glow while maintaining its natural oil barrier.

Avocado Avocado contains high amounts of inflammation-fighting fatty acids that promote smoothness and elasticity of the skin.. They also contain many essential nutrients that can prevent the negative effects of aging, including:.

vitamins K, C, E and A;

B vitamins;

potassium;

The high content of vitamin A in avocados can help us get rid of dead skin cells. The carotenoid content may also help block toxins and sun damage, as well as help protect against skin cancer..

Sweet Potato The orange color of sweet potatoes is due to the presence of an antioxidant called beta-carotene, which converts to vitamin A, which can help restore skin elasticity, speed up skin cell turnover, and ultimately make skin soft and youthful..

This root vegetable is also a great source of vitamins C and E, which can protect our skin from harmful free radicals and keep our complexion radiant..

Pomegranate Seeds Pomegranate has been used as a medicinal fruit for centuries. Pomegranates, high in vitamin C and many powerful antioxidants, can protect our body from free radical damage and reduce inflammation in the body..

These healthy fruits also contain a compound called punicalagin, which may help preserve collagen in the skin, slowing down the signs of aging..

By eating these anti-aging foods, we can get the energy to look and feel better.. Choose richly colored fruits and vegetables. Saturated shades are usually a sign of stronger radical benefits that will keep your skin healthy and vibrant.. The more flowers you can fit on your plate, the better..

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