Sunscreen helps the skin from the outside to keep its natural moisture healthy. However, internal help, such as certain foods and beverages, also have an equally important role to our skin's health.
The reason, in the food we consume contained various vitamins and minerals needed skin. What are the healthy foods for the skin that must be consumed everyday it?
1. Strawberry
According to research published in The American Journal of Clinical Nutrition, eating foods rich in vitamin C, such as strawberries, helps slow the appearance of wrinkles and dry skin problems due to the aging process.
The role of vitamin C in moisturizing the skin may be due to its ability to neutralize free radicals due to UV light and also encourage the process of collagen synthesis, which serves to maintain skin elasticity.
2. Papaya
Papaya is another excellent source of vitamin C. Various studies have proven that vitamin C can protect skin cells from sun damage by repairing DNA that has been damaged by UV light.
Healthy foods for skin that are also rich in vitamin C than papaya is broccoli and other green vegetables.
3. Tomatoes
Many consume lycopene (a carotenoid substance that makes red tomatoes) can protect the skin from sunlight.
In one study, participants exposed to UV exposure were found to be at less risk of skin irritation after eating 2.5 tablespoons of tomato paste or drinking at least 350 ml of carrot juice daily, in addition to their daily diet for 10-12 weeks.
4. Edamame
Edamame is rich in isoflavones that act like antioxidants, killing and eradicating free radicals caused by exposure to sunlight.
Isoflavones can also help the recovery of collagen production, which begins to slow down around the age of 20 years.
5. Red Peppers
Medium red peppers can meet 200 percent of vitamin C needs in a day. Eating more vitamin C can help protect skin cells from sun damage, because vitamin C helps repair damaged DNA from UV rays.
6. Pumpkin
Like lycopene, beta carotene (a substance that makes orange pumpkins) can protect skin from UV rays. Beta carotene can also be converted into vitamin A by the body, which can maintain healthy eyes, bones, and immune system.
7. Spinach
Spinach has high levels of lutein, serves to protect the skin from UV damage. When buying spinach, choose spinach in the top pile, which is most exposed to sunlight.
A recent study published by The Journal of Agricultural and Food Chemistry revealed that spinach stored under the light for at least 3 days showed increased levels of vitamin C, K, and E, carotenoid lutein folate, and zeaxanthin.
8. Coffee
In addition to the various vegetables and fruits mentioned above, coffee is also included in healthy foods for the skin.
According to a study published by The European Journal of Cancer Prevention, a daily cup of coffee may reduce the risk of skin cancer.
The results of the study of more than 93 thousand women showed that those who drank a cup of caffeinated coffee every day seen a reduction in the risk of developing skin cancer nonmelanoma by 10 percent.
9. Tofu
Tofu can help the production of collagen that can soften the skin, because the tofu is rich in isoflavones.
In a study published by The Journal of the American College of Nutrition, mice given isoflavone and then exposed to UV light had fewer wrinkles than mice exposed to UV rays and did not get isoflavones.
Researchers believe that isoflavones help prevent collagen production shortages.
10. Salmon
According to a study in 2009 from the American Journal of Clinical Nutrition, the omega-3 fatty acids DHA and EPA (docosahexaenoic and eicosapentaenoic acids) found in salmon can protect cells from free radical damage caused by UV rays.
Researchers followed the eating habits of more than a thousand Australian adults for about 5 years and found that those who ate more than 5 ounces of fish rich in omega-3 (like salmon) each week could reduce up to 30% risk of skin cancer symptoms.
11. Tuna
Not only salmon, tuna and other fish rich in omega-3 are also included in the list of healthy foods for the skin. Omega-3 content in tuna can help us keep skin looking young and prevent skin cancer.
EPA (eicosapentaenoic), a fat content in fish that contains omega-3, has proven the ability to produce collagen, fibrous protein that keeps the skin smooth.
In addition, DHA (docosahexaenoic acid) in omega-3 acts as a deterrent to skin cancer by reducing inflammation causing tumor growth, says Homer S. Black, Ph.D., professor emeritus of the dermatology department at Baylor College of Medicine in Houston, USA.
12. Corn
Corn is the best source of lutein, a carotenoid substance. Like lycopene, lutein protects the skin from UV damage.
If you're not in the maize season, do not hesitate to switch to frozen corn alternatives. Frozen vegetables can be healthier than fresh ones sold in supermarkets, says Gene Lester, Ph.D., a plant psychologist at the USDA Agricultural Research Service.
Why? Fruits and vegetables selected for frozen are usually processed at the peak of maturity, when fruits and vegetables can be said to be highly nutritious.
Source https://lifestyle.kompas.com/read/2018/02/22/112800820/12-makanan-sehat-untuk-kulit-apa-sajakah-