These are the best anti-aging foods for your skin

Skin ages with age, a sad but inevitable fact. As the years go by, skin cells become more tired. They produce less collagen, elastin, and hyaluronic acid, molecules essential for skin support and beauty. They are what give the skin its strength, tone, and elasticity. But when the fibroblasts (the cells that produce them) decrease their activity, the skin automatically loses its firmness, and the first wrinkles appear.

Fortunately, a proper diet can slow this process by boosting natural collagen production with vitamins C and E, dairy products, and other nutrients. You can also include collagen supplements enriched with elastin and hyaluronic acid in your diet for maximum effect.

Avocado is always an anti-aging food in salads or on bruschetta! The reason? Rich in healthy monounsaturated fatty acids, antioxidant vitamins E and C, and high water content. But remember, don't fill recipes with too much sugar - it's not good for your skin!

Berries are real anti-aging treasures. Blueberries, raspberries, strawberries, and other berries are rich in antioxidants such as flavonoids, anthocyanins, and vitamin C, which fight oxidative stress.

Plus, they're hydrating and boost collagen production!

You can also find these benefits in acai and goji, considered superfoods.

Although the orange is not the fruit with the highest vitamin C content (the kiwi widely exceeds it), it is still one of those that contain the most, along with other citrus fruits. This nutrient is involved in the synthesis of collagen. A good reason to eat them!

The citrus bonus? Vitamin C can help brighten skin and reduce the appearance of brown spots.

You immediately thought of salmon, right? But we must not forget fish such as herring, mackerel, sardines, and tuna: all blue fish.

They are sources of omega-3s, essential fatty acids that have been shown to have anti-inflammatory properties that help maintain the appearance of the skin. They also strengthen the skin barrier and protect the epidermis from external aggressions.

They are also sources of vitamin E, which is an antioxidant,
zinc and selenium, both involved in cell renewal.

Among the most valuable oilseeds are nuts, which are a nutritional goldmine. Packed with omega-3 fatty acids, vitamin E, polyphenols, zinc, and selenium, they have everything you need for your anti-wrinkle regimen.

The presence of arginine in the composition also promotes the production of collagen.

These properties are also shared with almonds, hazelnuts, peanuts, and pistachios.

Vitamin C, vitamin E, beta-carotene, flavonoids… There are tons of antioxidant nutrients in these leafy greens! And not only that, but they also contain zinc which helps maintain the skin.

Green tea is (also) a well-known anti-wrinkle ingredient. Why? The presence of catechins, which is an antioxidant that limits oxidative stress.

Catechins are also believed to have other properties that help protect against the harmful effects of UV rays (even if you have to keep using sunscreen!). They can also increase the production of elastin and collagen.

This vegetable (or fruit!), usually eaten in salads, is excellent for combating wrinkles naturally. Vitamin C and lycopene in tomatoes fight free radicals and oxidative stress, while potassium promotes collagen synthesis.

And as if that weren't enough, they're packed with water and other hydration!

Red cabbage, kale, Brussels sprouts, broccoli, and all other types of cabbage are good for the health and beauty of the skin.

Like other fruits and vegetables, they are rich in antioxidants and are excellent sources of vitamin C.

But that is not all! They also contain polyphenols and carotenoids, which neutralize the effect of free radicals.

If you're not a fan of "fatty" fish or your diet doesn't allow it, vegetable oils are a good way to enrich your diet with omega-3s.

What is the best option? Flaxseed, canola, or walnut oil to make a good supply!

Like salmon and other fish, the oils promote radiant, plump skin!
A melhor opção? Óleo de linhaça, de colza ou de nozes para obter uma dose suficiente!

Da mesma forma que o salmão e outros peixes, eles promovem uma pele radiante e firme!