Moisturizers, serums, and in-office skin procedures are great, don’t get us wrong. But amazing skin at any age starts from within. Eating foods that are rich in vitamins and minerals and have a high hydration content, as well as drinking plenty of water, is key to nourishing your skin from the inside out. You don’t have to overhaul your entire diet or start following a wild fad diet to make skin-benefitting changes: you can start by simply adding a few foods that dietitians say are excellent for your skin and health. Registered Dietitian Kelsey Butler, M.Sc Nutritional Science, shares with SHEFinds.com the top five super-hydrating foods you should be eating over 40 — they strengthen skin and prevent sagging.
Red Bell Peppers
Red bell peppers are a great source of vitamin C, according to Butler, and in just one cup (149 grams), they provide 190% of the Reference Daily Intake (RDI) for this nutrient. “Vitamin C is beneficial because it is an antioxidant,” Butler says. “Antioxidants help protect your skin from free radicals, UV rays, and pollution. They also help boost collagen production, keeping your skin looking youthful and radiant. Red bell peppers are a particularly good source of lycopene, an antioxidant that has been linked with reduced skin damage and wrinkles.”
Oranges
Oranges are another great source of Vitamin C. “In just one cup (180 grams), they provide over 70% of the RDI,” Butler says. “Oranges are also rich in flavonoids, which are antioxidants that protect the skin from damage. Hesperidin, a flavonoid found in oranges, has been shown to reduce inflammation and improve blood circulation. These effects can help keep the skin looking healthy and radiant.”
Strawberries
“Strawberries are a delicious and nutritious way to get your vitamin C fix, providing over 50% of the RDI in just one cup (144 grams),” Butler says. “Strawberries are also rich in ellagic acid, an antioxidant that can help to protect the skin from damage. Ellagic acid has been shown to reduce the appearance of wrinkles and fine lines. In addition, strawberries contain anthocyanins, which are plant compounds that can help improve blood circulation and reduce inflammation.”
Brussels Sprouts
Brussels sprouts are an excellent source of vitamin C, providing over 100% of the RDI in just one cup (156 grams). “They also contain glucosinolates, plant compounds that have antioxidative and anti-inflammatory effects,” Butler says. “These effects can help improve your skin health and reduce the risk of skin damage.”
Guava
“Guava is a tropical fruit that is an excellent source of vitamin C, providing over 200% of the RDI in just one cup (165 grams),” Butler says. “Guava is another good source of lycopene, which can help to protect the skin from damage. Additionally, like strawberries, guava contains ellagic acid which can help to reduce the appearance of wrinkles and fine lines.”
Incorporate all or some of these veggies and fruits into your diet to benefit from their amazing skin-nourishing nutrients.
