The organization uses its own antioxidants to neutralize free radicals. But increasing your antioxidant reserves through foods as sweet and delicious as berries, you protect more just when the damage begins to outweigh the natural defenses of your body.
1. Blueberries, blackberries, raspberries and strawberries
Despite their small size, the berries contain more antioxidants than any other fruit or vegetable tested this angle. After them come the apples with their skin. All these fruits are working effectively to protect the skin against damage giving rise to wrinkles. Citrus fruits are also rich in antioxidants.
Aim to eat a cup of berries a day. Present them in smoothies, add them to your morning cereal or put in the batter or muffin.
2. Vegetables and legumes
Cook them with fish and olive oil, and you provide your skin the foods that keep him young. When Australian researchers compared the diets and wrinkles of hundreds of people in Australia, Greece and Sweden, they found that those who consumed the most vegetables, legumes, fish and olive oil had the fewer wrinkles. They then suspected that it was a combination of monounsaturated fats, antioxidants and lean protein that produced this miracle.
Optimal dose: Five or six servings a half cup each of assorted vegetables daily. In addition, legumes scatter on salads, soups taste legume and place in a dish menu of legumes, such as chili, once a week.
3. Nuts, fish and skinless chicken
Protein helps repair cells damaged by free radicals. Digestion breaks down into amino acids, structural components of cells. However, a good supply of amino acids helps speed the repair and regeneration of cells and collagen in the skin.
Optimal dose: lean proteins at every meal.
4. Olive oil
Olive oil is full of oleic acid, a fatty acid that keep flexible cell membranes and skin. In addition, olive oil contains small amounts of other essential fatty acids that fight against inflammation. Finally it contains vitamin E and polyphenols: these are antioxidants that protect the skin from damage caused by free radicals.
Optimal dose: Use olive oil in most dishes that include oil.
This condiment strong odor and pungent flavor deposited in your plate a beneficial polyphenols mine to skin.
Optimal dose: Have on hand a garlic press and put fresh crushed garlic in as many dishes as possible to do so.
6. Green tea
With many it contains polyphenols, green tea comes top of the list among the drinks that are good for the skin.
Optimal Dose: Four cups per day. If you are vulnerable to caffeine, drink the last cup before 15 hours.
7. salmon and other omega-3
You probably know all the benefits that contain omega-3 fatty acids to your heart; gold, a nice piece of grilled salmon also does wonders for the skin. Omega-3 have indeed wonderful asset to keep cell membranes flexible.
Optimal dose: At least two portions of 125 grams (4 ounces) of fatty fish a week.
The skin cells need a lot of water so that their membranes remain flexible and responsive to nutrients that keep them healthy. Get a jug of two liters and fill it: this is the minimum amount of water you should drink in a day to keep your skin supple and hydrated. If your business or outside temperature make you sweat profusely, you should drink even more.
Optimal dose: At least 8 to 10 glasses of 250 ml (8 ounces) per day.