Beauty treats for skin.

Read on for 10 skin foods that you can include in your diet.

Brazil nuts

Brazil nuts

Protect against skin cancer


Studies have suggested that a selenium-rich diet can help to protect against skin cancer and sun spots.

Looking to boost your intake of selenium?

All you need to do is to munch on four nuts daily! Selenium works together with vitamin C and E to keep the immune system in good health. At the same time, the mineral may help protect your skin from cells that gather free radicals which cause signs of skin ageing such as wrinkles, dry skin and tissue damage.




Nature’s sunscreen




A 2008 UK study found that people who ate 5 tablespoons of tomato paste and almost a tablespoon of olive oil daily had 33% more protection from sunburn as compared to those that just had olive oil. Lycopene, the phytochemical that makes tomatoes red, helps to improve our skin’s natural SPF. It also helps to boost collagen strength and fight off the oxidising effect of UV rays by eliminating skinageing free radicals. Two things to note here: tomatoes should be cooked to maximise their benefits, and you still need your sunscreen.



Soy - Skin Food for healthy skin

For better skin elasticity



As the skin gets older, elastin fibres weaken and cause skin to sag. Soy encourages collagen production and the repair of elastin fibres, keeping the skin firm. Aglycone, an isoflavone found in soy, can prevent sagging lines and skin by stopping the breakdown of collagen. The benefits of soy don’t end here – the nutritious legume also contains minerals and proteins that have been shown to reduce hyperpigmentation. If you have combination skin, soy is for you – sometimes referred to as a “smart” moisturiser, soy has the ability to moisturise dry areas while reducing sebum in oilier areas. Aim for one cup of soy per day!



Bell peppers

Fight crow’s feet

In a study on over 700 Japanese women, researchers found that the more yellow and green vegetables people ate, the less likely they had wrinkles and crow’s feet. Those who consumed 4 mg of vitamin C daily for 3 years decreased the appearance of wrinkles by 11 percent. This may be due to the high levels of vitamin C that help build collagen, and carotenoids that help fight against free radicals. Wait for the pepper to ripen before you eat it as this is when the content of vitamin C and carotenoids peak.




Oyster boosts collagen levels

Boost up collagen levels



You might be surprised that oysters made it to this list – but the mollusk deserves its spot. Oysters contain high levels of zinc, a mineral that plays an important role in cell functioning – more than 100 enzymes require it to function! In particular, skin cells rely on zinc to make the proteins that help to repair tissues and regenerate new ones. Eating a portion of oysters every week helps the skin to increase the production of collagen, keeping your skin free from unwanted wrinkles. In addition, it also doubles up as an acne-buster.


Green tea

Reduce puffy eyes, dark circles and large pores

The antioxidants and tannins in green tea help treat puffy eyes as well as dark circles. They help shrink blood vessels underneath the delicate skin around the eyes, which in turn reduces swelling and puffiness. Green tea also works as a natural toner for your skin. It helps draw out impurities, reduce large pores and give your skin a nice, healthy glow!


Salmon strengthen cell membranes

Strengthen cell membranes




The oily fish also contains omega-3s and dimethylaminoethanol (DMAE), which promotes healthy skin by protecting the integrity of cell membranes.

This guards against premature ageing – healthy cell membranes allow the cells to hold more moisture, resulting in softer skin and less blotchiness. It also helps to prevent the production of arachidonic acid, which leads to wrinkle formation.



Water plump and hydrates your skin!

Keep your skin plump and hydrated!



The secret to good skin can be as simple as drinking 8 glasses of water per day. Water keeps your skin moist and plump – this makes fine lines and wrinkles less noticeable. In addition, water helps body cells to take in nutrients and get rid of toxins. All these improves blood flow, and gives your skin its glow! One thing to note though: plain water gives you the best result, as sugars found in sweet drinks attach to proteins in collagen and produce compounds that cause skin to sag and wrinkle.




Eat Mackerel for clearer skin!

For clearer skin




Mackerel contains 16mcg of vitamin B12, which is 270% of what you body needs daily. A deficiency in this vitamin may lead to hyperpigmentation and white spots. Vitamin B12 benefits the skin by getting toxins out of the skin, reducing redness, dryness, inflammation and acne blemishes. If you are a vegetarian, include nutritional yeast in your diet to get the nutrient.

After knowing these 10 skinfoods, read on to learn how our skin ages by the decades from 30s, 40s, 50s and above as well as 7 must-know beauty tips to slow down signs of ageing on the skin.

This article is featured in APR – MAY Issue of PRIME Magazine’s SPECIAL FEATURE. Other Special features found in the issue, are:
Ageing by the Decades > PP 28
The Four Faces of Hyperpigmentation > PP 32
Fight the Lines: Anti-ageing Facial Exercise > PP 36
Know your Scars > PP 38
Skincare for Men > PP 40

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