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Look younger, more energy — and drop 10 pounds in a month with our meals and recipes.

These days, anti-aging cosmetics can seem more like food than beauty drinks: everything from pomegranate to soy is administered in creams, cleansers and Serums. But to apply products on the surface of your skin is no substitute for actually eating the foods that will feed your skin from the inside. Nutrition plays an important role in reducing the aging process and help protect against damage by UV rays, the number one cause of the lines and wrinkles.

It goes beyond simple healthy eating: new research has determined what specific nutrients that help prevent damage caused by environmental factors, moisturize your complexion and keeps your skin cells properly. This beauty boosters are front and center in our eating plan. All are easy to integrate into your meals and also, as it happens, powerful disease-fighters who are diet-friendly. So while you eat for a smoother and brighter complexion, you help make your risk of cancer, heart disease and diabetes — and on the way to dropping up to 10 kilos in four weeks.

Now that give you a happy glow.

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Vitamin C

Beauty advantage: What would find if they were to examine the dermatologists skin of women over 40 for signs of aging and then look at the results against those women diets? That is exactly what 101 intestines according to a British study of 4,031 women ages 40 to 74. What the docs saw: women with a higher intake of vitamin C also had fewer wrinkles and less dry skin. It makes sense, because the vitamin C is a powerful antioxidant that free radicals can deaf — unstable atoms and molecules in your body that are harmful to cells. “Antioxidants prevent damage to cells and DNA to cell that with the production of collagen, the main support structure for your skin can interfere,” explains Dr. Friedman.

What to put on your plate: Seeking to get enough C-rich foods of 75 mg per day. An orange for breakfast and five strips of yellow pepper in a salad you get at lunch. So will a cup of broccoli with dinner and a bowl of strawberries for dessert. Citrus fruits, red peppers, tomatoes, kale and melon are good sources of c. Try for an extra skin boost, blackberries, raspberries, cranberries and pomegranate — than vitamin C, contain ellagic acid, which can against the harmful effects of UV rays.

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Lean protein

Beauty advantage: Women In the study had lower protein intake 101 dermatologists also a more wrinkled appearance. Protein provides the building blocks of collagen. Such as collagen and other proteins break down, folding the skin in essence in itself, wrinkles and lines. Your skin will make collagen or you click the marbled steaks or skinless chicken breasts for dinner, but the leaner choice can help keep weight.

What to put on your plate: Skinless poultry, protein and fish are good lean protein choices. When choosing beef or pork, go for lower fat cuts like loin and round. Tofu, to consider: the research is not definitive, but a small Japanese study found that women who consumed soy extract for 12 weeks improvement in fine lines around their eyes also so more elasticity in their skin showed.

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Oily fish

Beauty advantage: Sea fare such as tuna and salmon brings to the table a hefty dose of omega-3 fatty acids, which can help protect against sun damage. In studies of mice, the fats significantly reduced inflammation and other immunological reactions to sunlight that degrade collagen and more worrisomely, can lead to skin cancer. And three British studies have shown that omega-3 fatty acids protect against sunburn in humans, also can.

What to put on your plate: Try to at least two four-ounce servings of omega-3 — rich seafood per week. Good choices include salmon and tuna (tuna), mackerel, herring, sardine, and lake trout. If you’re not partial to fish, pumpkin seeds, walnuts, flaxseeds, canola oil, and tofu contain a connection (ALA) that the body is converted to a similar type of beneficial omega fatty acids — all it takes a lot to get sufficient quantities of these more ALA ‘ good ‘ Morlocks.