What to eat for perfect skin!

Βραστή σαλάτα λαχανικών

Most of us have a favorite face cream or mask.  However, beautiful skin demands care from the inside as well as from the outside.  Everything begins with the foods we choose to eat, so let me start there: what to eat for perfect skin! (A subsequent detailed post on grooming before and after workouts at the gym follows. Until then find my favorite face cream here.)

So, what happens with our skin? Simply put, older layers of our skin are constantly being renewed and replaced with new skin cells. Therefore a constant supply of basic nutrients is essential to sustain this rapid growth.

It is important to understand the correct balance of foods so that we feed our skin the vital nutrients needed to stay soft and elastic.

Having said that, as much as we try to prevent it, our skin will age naturally. Wrinkles and age spots are an inevitable result of time. As well as, accelerated aging from excess exposure to sun and tanning beds, harsh soaps, chemical compounds and poor nutrition.

A holistic approach will save your skin

What do you do to maintain or skin fresh and rejuvenated? Deal with our skin gently and enrich your diet as much as possible.  Choose plenty of fruits and vegetables rich in antioxidants and healthy fats from fish and nuts and seeds.  Generally maintain a varied and balanced diet with optimal levels of nutrients vital for radiant skin. Essential vitamins are B-carotene, vitamins C and E, zinc and selenium.

Eat multicolored fruits and vegetables!

What to eat for that perfect skin?  Vitamin C is a super antioxidant. It is necessary to support the immune system making your skin radiant and helping skin blemishes heal properly.  The best sources are black currants, broccoli, kiwi, oranges, papaya, strawberries and sweet potatoes. Vitamin C is essential for the production of collagen that strengthens the capillaries that supply the skin.

Fruits and vegetables have powerful antioxidants that help protect the skin from cellular damage caused by free radicals.  Free radicals, smoking, pollution and sunlight can cause damage and signs of aging. Choose a rich diet with a colorful combination of fruits and vegetables. Try to eat at least 5 servings a day.

For example, B-carotene found on carrots, sweet potatoes and squash, as well as lutein found in papaya and spinach, are powerful antioxidants important for the normal growth of skin cells and for healthy skin tone.

Vitamin C for perfect skin.

For this purpose I will show you an easy and quick meal that meets all the above points, is diet and is delicious! A boiled vegetable salad equally tasty hot or cold. It is an easy take along meal to have at the office or between appointments.

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Recipe: Boiled Vegetable Salad for radiant skin 

Ingredient list:

  • Broccoli
  • Sweet potatoes (orange)
  • Carrots
  • Beets


  1. Simply cut all the vegetables into cubes and boil in salt water (about 20 min.)
  2. Drain and enjoy hot or cold with a balsamic vinaigrette sauce or just plain oil and lemon.
  3. If you wish to add protein, 1 or 2 boiled eggs will add to the flavors and keep you full for quite a time.

If you like the recipe check here for how to make an equally nutritious and enjoyable sweet potato bowl.  For extra vitamins try making orange sweet potatoes and spinach.


Bon Appetite!!!

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