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THE MOST BENEFICIAL FOODS FOR THE SKIN; best foods for skin glow

It is encouraged to consume foods rich in vitamins, minerals and essential fatty acids that favour the appearance of the dermis.

Diet, in addition to influencing our health, changes the state of our skin.

For this reason, it is recommended to consume foods rich in vitamins, minerals and essential fatty acids that favour the appearance of the dermis and modify, according to the Spanish Academy of Dermatology and Venereology, the course of some skin diseases such as acne, psoriasis or atopic dermatitis.


  1. Tomatoes, for example, protect the skin from sunlight; peppers help reduce the appearance of wrinkles around the eyes, and green leafy vegetables protect against free radicals.
  2. Oranges, a source of vitamin C, activate the skin’s defences and intervene in the synthesis of collagen; apricots, rich in vitamin A, contribute to maintaining healthy skin and help to tan, since they favour the development of pigments in the skin, as indicated by the Spanish Academy of Dermatology and Venereology; and the fruits of the forest, rich in antioxidants, help to prevent the skin from breaking down.
  3. Dairy products. Milk, yoghurt and cheese are a source of vitamin B2, which works against one of the most common skin diseases, seborrhea.
  4. Ideally, opt for bluefish (tuna, salmon, turbot), as it is rich in protein and healthy fats and, therefore, helps improve blood circulation and regenerates tissues. It is an excellent option to treat atopic dermatitis.
  5. Nuts: Some of these, like walnuts and almonds, contain vitamin E, a vitamin that helps improve cell tissue, effectively counteracts ageing and helps improve blood circulation, a determining factor for skin health.
  6. Selenium, contained in some cereals, has an antioxidant function that seems to be related to a lower risk of certain tumours, including skin or melanoma.
  7. Folic acid or vitamin B9 contained in legumes improves cell turnover.
  8. Liquids Whether in the form of water, teas or juices, drinking the right amount of fluids keeps the skin hydrated. The ideal is to drink two litres throughout the day.
Sandra B. Lusk
Sandra B. Lusk
Freelance author Food,Fitness and Weight Loss

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