Changing Your Eating Habits With These 5 Tips Will Boost Your Skin Health

Eat more Mediterranean food.

Mediterranean diets are beneficial for the heart and can help fight serious skin diseases. The American Journal of Clinical Nutrition found that women who strictly followed the Mediterranean diet for 15 years had a decreased risk of skin cancer, notably melanoma and basil cell carcinomas.

Another study indicated that better Mediterranean diet adherence reduced skin cancer risk in adult men and women by 72%. Fruits and low-fat dairy were especially good for skin.

2. Snack on grapes

Grapes just became sweeter: After 14 days of eating freeze-dried grape powder, the equivalent of 2.25 cups of fresh grapes, skin polyphenol antioxidants increased significantly. According to a Journal of the American Academy of Dermatology study, they were roughly 75% more resistant to UV light-induced sunburn. Sunburn increases skin cancer risk.

3. Make your plate colorful

An increase in carotenoids (bright yellow, red, and orange pigments in plants)—found in bright vegetables like sweet potato, tomatoes, spinach, carrots, and bell peppers

over six weeks can reduce UV-induced skin reddening and other discoloration, according to a PLUS ONE study. Three servings of carotenoid-rich vegetables and fruits a day showed skin advantages.

4. Go fish for salmon

Omega-3 fatty acids in salmon provide natural sun protection. According to the American Journal of Clinical Nutrition, University of Manchester researchers found that people who supplemented their diets with omega-3s

and then were exposed to the equivalent of 8, 15, or 30 minutes of summer midday sun had up to 50% less sunlight-induced immune system suppression—which affects your body's ability to fight skin cancer and infection—than those who did not.


5. Crunch on almonds

Photoaging, produced by sun exposure and ultraviolet light, is the principal cause of wrinkles and pigment changes. Keep almonds in your pantry since most rides are during the day.

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