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8 živil, ki vam bodo pomagala ohraniti mladost

8 živil, ki vam bodo pomagala ohraniti mladost


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Želja ostati mlad - ali vsaj videti mlad - za vedno ni nič novega. Čeprav takega ne obstaja, človeštvo ni preprečilo, da bi poskušalo najti "zdravilo" za staranje - zlasti za staranje kože.

Žal je staranje del življenja in posledično tudi tiste strašne gube in povešena koža. Staranje kože poslabšajo tudi številni dejavniki, kot so izpostavljenost UV žarkom, prosti radikali, suhost in, uganili ste, prehrana.

Kliknite tukaj za 8 živil, ki vam bodo pomagala ohraniti mladost (diaprojekcija)

Obstajajo pa štiri glavna hranila v hrani, ki lahko s hrano prispevajo k bolj mladostnemu videzu: vitamin C, aminokisline, antioksidanti in hidracija. Prehrana, bogata s temi štirimi stvarmi, dokazano preprečuje poškodbe celične strukture, ki lahko vodijo do izgube čvrstosti, drobnih linij in gub.

Razčlenimo te ključne komponente proti staranju:

Vitamin C: Vitamin C dejansko najdemo v naši koži, vendar s starostjo naravna raven vitamina C upada. Vitamin C je ključnega pomena za ohranjanje močne strukture kožnih celic, kar pomeni, da povečuje kolagen in lahko zmanjša videz gub.

Amino kisline: Aminokisline najdemo v beljakovinah in imajo tudi vlogo pri krepitvi celic in boju proti gubam.

Antioksidanti: Že nekaj časa smo slišali, kako pomembni so antioksidanti za naše zdravje in preprečevanje prezgodnjega staranja, toda ali ste vedeli, da jih je treba, da bi bili učinkoviti, zaužiti? V letošnji študiji so znanstveniki ugotovili, da so "prehranska dopolnila v koži povečala antioksidativne vrednosti". To je zato, ker se antioksidanti sproščajo z znojem in naravnimi kožnimi olji na površino kože. (Karotenoidi: prehrana, analiza in tehnologija, Batanska, Kaczor, 2016)

Hidracija: Hidrirana koža je srečna koža! Hidratacija je pomembna za ohranjanje elastičnosti kože. Poleg pitja vode je koristno tudi uživanje živil z visoko vsebnostjo vode.

Zato jejte, da ohranite mladost s temi živili proti staranju.

Rachael Pack je urednica kuhanja The Daily Meal's Cook. Sledite ji na Instagramu @rachael_pack


20 živil za boljšo, bolj zdravo in mladostno kožo

Vsi smo že slišali rek "ti si tisto, kar ješ." Je klišejsko in ostro, a dosledno zdravo prehranjevanje vam lahko resnično pomaga doseči ta sijoč videz. Preusmeritev k bolj mediteranskim jedem je nedvomno najboljši način prehranjevanja za boljšo kožo in splošno zdravje. Antioksidanti, kot so beta karoten, vitamin C, vitamin E, selen in vitamini B, delujejo kot telesni stražarji vaših kožnih celic in jih ščitijo pred poškodbami. Omega-3 so tudi ključne za zdravje in videz kože, saj pomagajo zmanjšati vnetje, ki lahko sčasoma vodi do razgradnje celic. Če želite pridobiti ključna hranila, čim prej dodajte ta živila na seznam nakupov v trgovini:

Pitje več vode je najpreprostejši in najhitrejši način za povečanje sijaja in ohranjanje kože (in vaših tkiv!) V najboljšem stanju. Poskusite dodati sveže citruse ali jagode, da oživite navadno penečo ali mirno vodo. Koliko morate popiti, je odvisno od osebe, vendar bi za vaš minimum naredili dva litra (približno osem skodelic). Potrebovali boste več, če se močno gibate ali se na splošno veliko potite!

Dve skodelici narezane lubenice sta enaki polni skodelici vode in vam lahko pomagata (in s tem vašim kožnim celicam), da ostaneta hidrirani. Poleg tega je zaradi beta-karotena in vitamina C v lubenici prigrizek, poln antioksidantov. Poskusite ga razrezati in shraniti v hladilniku za priboljšek v toplejših mesecih.

Če obstaja en način, na katerega bi se vsi lahko izboljšali v svoji prehrani, bi užival več morskih sadežev. Manj kot 10% nas dobi priporočenih 8-12 unč na teden! Maščobne kisline omega-3 v ribah so ključne za izravnavo vnetja, ki lahko povzroči poškodbe kožnih celic, luščenje, suhost in celoten dolgočasen videz. Drugi veliki viri omega-3 so sled, skuša, tuna, kozice, sardele, brancin, morska plošča in jastog

Oves vsebuje selen, antioksidativno spojino, ki pomaga zaščititi celice pred poškodbami (vrsta, ki bi lahko na koncu privedla do mutacije in rasti tumorja dolgoročno). Poleg tega prebiotiki, ki jih najdemo v ovsu, spodbujajo vaše telo in rsquos koristne probiotike, kar na splošno krepi vaš imunski sistem.

Rastlinska olja, kot je koruzno olje, telo oskrbujejo tudi z omega-3 & rsquos, kar pomaga zmanjšati vnetje. Ker ta olja vsebujejo tudi malo nasičenih maščob, so odlična izbira za kuhanje, da dodajo okus in povečajo vsebnost antioksidantov v vašem obroku & mdash v korist vašim kožnim celicam in zdravje srca.

Elaginska kislina, ki jo najdemo v številnih rastlinskih živilih, kot so oreščki, je bila povezana z zaščito kožnih celic pred UV-poškodbami. Pecani vsebujejo tudi antioksidante in minerale, na primer vitamine A in E ter kalcij in kalij. Prav tako so vir cinka, ki je še eno hranilo, ki lahko pomaga pri spodbujanju sijoče kože in zaščiti imunitete.

Polifenolne spojine, ki jih najdemo v olivah, lahko pomagajo zaščititi celice pred motnjami in izboljšajo pretok krvi po telesu. Izberite to sadje, polno antioksidantov, da zaščitite kožne celice in izboljšate splošno zdravje. Napolnili vas bodo s kombinacijo nenasičenih maščob in vlaknin.

Tudi zelišča in začimbe, kot so česen, origano, cimet, stroki in ingver, lahko pomagajo. Zgodnje raziskave so jih povezale z zmanjšanjem proizvodnje naprednih glikacijskih končnih izdelkov (AGE). Te spojine lahko povzročijo strukturne spremembe na koži, ko se naberejo, toda vaše najljubše arome lahko pomagajo upočasniti kopičenje AGE.

Rdeče, zeleno in črno grozdje je kombinacija elaginske kisline in resveratrola, dveh spojin, ki pomagata v boju proti oksidativnemu stresu. Druga lahko pomaga tudi pri vzdrževanju regeneracije kožnih celic.

Ena najmočnejših vlog vitamina C je proizvodnja kolagena, beljakovine, ki koži daje elastičnost. Kolagen se s starostjo razgradi in povzroči nastanek gub, vendar lahko kivi, poln vitamina C, zagotovi 141% vaše dnevne vrednosti in pomaga pri preprečevanju tega učinka, pravi dermatologinja Lauren Ploch, MD, MEd, FAAD.

Te svetle jagode so polne dobrega vitamina C in flavonoidov, ki ohranjajo in spodbujajo zdravje kože. Najboljši del? Čeprav so sezonske, ohranijo hranila, ko so zamrznjena, tako da lahko uživate v pomirjujočih učinkih kože vse leto.

"Velike količine omega-3 maščobnih kislin v ribah pomagajo zmanjšati vnetje, kar lahko vpliva na videz kože," pojasnjuje Tamara Melton, MS, RDN, LD. Hranila, kot sta vitamin D in antioksidanti, lahko tudi zmanjšajo tveganje za kožni rak in pomagajo pri aknah in rozacei, dodaja Ploch.

Jajca so vir luteina, ki kožo ohranja hidrirano in čvrsto. Prav tako spodbuja naravna olja, ki vam pomagajo ostati sijoča, zato vas prosimo, da dan začnete z zelenjavno omleto. Ali pa ga namesto beljakovin z več maščobami poskusite dodati sendvičem.

Paradižnik se ponaša z likopenom, pigmentom, ki se naravno nahaja v koži. Čeprav ne bo nadomestil kreme za sončenje, lahko ta antioksidant nudi dolgotrajno zaščito pred ultravijoličnim sevanjem in nevtralizira škodljive proste radikale, pravi dr.Rajani Katta

Ta močna zelenjava je polna karotenskih spojin luteina in zeaksantina, ki sta sestavni del zaščite in vlaženja vaših kožnih celic ter preprečujeta poškodbe kože. Poskusite jih jesti v smutijih, solatah, ocvrtih jedeh in celo kot prigrizke, kot so pečeni ohrovt.

Redno uživanje te zelenjave, bogate z vitaminom C, naravno poveča vaš kolagen v telesu, kar pomaga ohranjati vašo kožo čvrsto in mladostno. Bonus: Vitamin C krepi tudi vaš imunski sistem, zato lahko dodajanje narezane paprike v solate in sendviče prepreči tudi to zimo.

Cink je še en mineral, ki krepi imunski sistem in lahko zaščiti kožne celice pred dolgotrajnimi poškodbami. Na srečo ga najdemo v vseh vrstah školjk, kot so kozice, ostrige in školjke. Še bolje je, da so manj vir kalorij kot vir vitkih beljakovin.

Gobe ​​vsebujejo selen, pomemben mineral, ki ščiti našo kožo pred poškodbami sonca. Poskusite "zrezke" portobello zamenjati za rdeče meso z visoko vsebnostjo maščob ali pa solato dodajte ocvrte in prekajene ali surove različice.

Oreški in semena so polni vitamina E, ki pomaga zaščititi celice našega telesa in koži daje zdrav sijaj. Poleg tega, ker je vitamin E povezan tudi z zmanjšanjem tveganja za srčne bolezni, posipanjem sončničnih semen v solate, juhe, sote in okuse ali uživanjem peščice kot prigrizek prinaša dodatno zdravstveno ugodnost.

Mango je napolnjen z beta-karotenom, ki pomaga koži, da se popravi, ostane gladka in celo odloži videz gub. In & mdash ja, še več je! & mdash so polni vitamina A, ki ščiti celice in jim pomaga pri regeneraciji. Ko so izven sezone, lahko enake učinke dobite pri zimski bučki in sladkem krompirju ter korenju, dinjah in marelicah.


20 živil za boljšo, bolj zdravo in mladostno kožo

Vsi smo že slišali rek "ti si tisto, kar ješ." Je klišejsko in ostro, a dosledno zdravo prehranjevanje vam lahko resnično pomaga doseči ta sijoč videz. Preusmeritev k bolj sredozemskim obrokom je nedvomno najboljši način prehranjevanja za boljšo kožo in splošno zdravje. Antioksidanti, kot so beta karoten, vitamin C, vitamin E, selen in vitamini B, delujejo kot telesni stražarji vaših kožnih celic in jih ščitijo pred poškodbami. Omega-3 so tudi ključne za zdravje in videz kože, saj pomagajo zmanjšati vnetje, ki lahko sčasoma vodi do razgradnje celic. Če želite pridobiti ključna hranila, čim prej dodajte ta živila na seznam nakupov v trgovini:

Pitje več vode je najpreprostejši in najhitrejši način za povečanje sijaja in ohranjanje kože (in vaših tkiv!) V najboljšem stanju. Poskusite dodati sveže citruse ali jagode, da oživite navadno penečo ali mirno vodo. Koliko morate popiti, je odvisno od osebe, vendar bi za vaš minimum naredili dva litra (približno osem skodelic). Potrebovali boste več, če se močno gibate ali se na splošno veliko potite!

Dve skodelici narezane lubenice sta enaki polni skodelici vode in vam lahko pomagata (in s tem vašim kožnim celicam), da ostaneta hidrirani. Poleg tega je zaradi beta-karotena in vitamina C v lubenici prigrizek, poln antioksidantov. Poskusite ga razrezati in shraniti v hladilniku za priboljšek v toplejših mesecih.

Če obstaja en način, na katerega bi se vsi lahko izboljšali v svoji prehrani, bi užival več morskih sadežev. Manj kot 10% nas dobi priporočenih 8-12 unč na teden! Maščobne kisline omega-3 v ribah so ključne za izravnavo vnetja, ki lahko povzroči poškodbe kožnih celic, luščenje, suhost in celoten dolgočasen videz. Drugi veliki viri omega-3 so sled, skuša, tuna, kozice, sardele, brancin, morska plošča in jastog

Oves vsebuje selen, antioksidativno spojino, ki pomaga zaščititi celice pred poškodbami (vrsta, ki bi lahko na koncu privedla do mutacije in rasti tumorja dolgoročno). Poleg tega prebiotiki, ki jih najdemo v ovsu, spodbujajo vaše telo in rsquos koristne probiotike, kar na splošno krepi vaš imunski sistem.

Rastlinska olja, kot je koruzno olje, telo oskrbujejo tudi z omega-3 & rsquos, kar pomaga zmanjšati vnetje. Ker ta olja vsebujejo tudi malo nasičenih maščob, so odlična izbira za kuhanje, da dodajo okus in povečajo vsebnost antioksidantov v vašem obroku & mdash v korist vašim kožnim celicam in zdravje srca.

Elaginska kislina, ki jo najdemo v številnih rastlinskih živilih, kot so oreščki, je bila povezana z zaščito kožnih celic pred UV-poškodbami. Pecani vsebujejo tudi antioksidante in minerale, na primer vitamine A in E ter kalcij in kalij. Prav tako so vir cinka, ki je še eno hranilo, ki lahko pomaga pri spodbujanju sijoče kože in zaščiti imunitete.

Polifenolne spojine, ki jih najdemo v olivah, lahko pomagajo zaščititi celice pred motnjami in izboljšajo pretok krvi po telesu. Izberite to sadje, polno antioksidantov, da zaščitite kožne celice in izboljšate splošno zdravje. Napolnili vas bodo s kombinacijo nenasičenih maščob in vlaknin.

Tudi zelišča in začimbe, kot so česen, origano, cimet, stroki in ingver, lahko pomagajo. Zgodnje raziskave so jih povezale z zmanjšanjem proizvodnje naprednih glikacijskih končnih izdelkov (AGE). Te spojine lahko povzročijo strukturne spremembe na koži, ko se naberejo, toda vaše najljubše arome lahko pomagajo upočasniti kopičenje AGE.

Rdeče, zeleno in črno grozdje je kombinacija elaginske kisline in resveratrola, dveh spojin, ki pomagata v boju proti oksidativnemu stresu. Druga lahko pomaga tudi pri vzdrževanju regeneracije kožnih celic.

Ena najmočnejših vlog vitamina C je proizvodnja kolagena, beljakovine, ki koži daje elastičnost. Kolagen se s starostjo razgradi in povzroči nastanek gub, vendar lahko kivi, poln vitamina C, zagotovi 141% vaše dnevne vrednosti in pomaga pri preprečevanju tega učinka, pravi dermatologinja Lauren Ploch, MD, MEd, FAAD.

Te svetle jagode so polne dobrega vitamina C in flavonoidov, ki ohranjajo in spodbujajo zdravje kože. Najboljši del? Čeprav so sezonske, ohranijo hranila, ko so zamrznjena, tako da lahko uživate v pomirjujočih učinkih kože vse leto.

"Velike količine omega-3 maščobnih kislin v ribah pomagajo zmanjšati vnetje, kar lahko vpliva na videz kože," pojasnjuje Tamara Melton, MS, RDN, LD. Hranila, kot sta vitamin D in antioksidanti, lahko tudi zmanjšajo tveganje za kožni rak in pomagajo pri aknah in rozacei, dodaja Ploch.

Jajca so vir luteina, ki kožo ohranja hidrirano in čvrsto. Prav tako spodbuja naravna olja, ki vam pomagajo ostati sijoča, zato vas prosimo, da dan začnete z zelenjavno omleto. Ali pa ga namesto beljakovin z več maščobami poskusite dodati sendvičem.

Paradižnik se ponaša z likopenom, pigmentom, ki se naravno nahaja v koži. Čeprav ne bo nadomestil kreme za sončenje, lahko ta antioksidant nudi dolgotrajno zaščito pred ultravijoličnim sevanjem in nevtralizira škodljive proste radikale, pravi dr.

Ta močna zelenjava je polna karotenskih spojin luteina in zeaksantina, ki sta sestavni del zaščite in vlaženja vaših kožnih celic ter preprečujeta poškodbe kože. Poskusite jih jesti v smutijih, solatah, ocvrtih jedeh in celo kot prigrizke, kot so pečeni ohrovt.

Redno uživanje te zelenjave, bogate z vitaminom C, naravno poveča vaš kolagen v telesu, kar pomaga ohranjati vašo kožo čvrsto in mladostno. Bonus: Vitamin C krepi tudi vaš imunski sistem, zato lahko dodajanje narezane paprike v solate in sendviče prepreči tudi to zimo.

Cink je še en mineral za krepitev imunosti, ki lahko pomaga zaščititi kožne celice pred dolgotrajnimi poškodbami. Na srečo ga najdemo v vseh vrstah školjk, kot so kozice, ostrige in školjke. Še bolje, da imajo manj virov kalorij kot vir vitkih beljakovin.

Gobe ​​vsebujejo selen, pomemben mineral, ki ščiti našo kožo pred poškodbami sonca. Poskusite "zrezke" portobello zamenjati za rdeče meso z visoko vsebnostjo maščob ali pa solato dodajte ocvrte in prekajene ali surove različice.

Oreški in semena so polni vitamina E, ki pomaga zaščititi celice našega telesa in koži daje zdrav sijaj. Poleg tega, ker je vitamin E povezan tudi z zmanjšanjem tveganja za bolezni srca, posip sončničnih semen v solate, juhe, sote in omake ali uživanje peščice kot prigrizek prinaša dodatno zdravstveno ugodnost.

Mango je napolnjen z beta-karotenom, ki pomaga koži, da se popravi, ostane gladka in celo odloži videz gub. In & mdash ja, še več je! & mdash so polni vitamina A, ki ščiti celice in jim pomaga pri regeneraciji. Ko so izven sezone, lahko enake učinke dobite pri zimski bučki in sladkem krompirju ter korenju, dinjah in marelicah.


20 živil za boljšo, bolj zdravo in mladostno kožo

Vsi smo že slišali rek "ti si tisto, kar ješ." Je klišejsko in ostro, a dosledno zdravo prehranjevanje vam lahko resnično pomaga doseči ta sijoč videz. Preusmeritev k bolj sredozemskim obrokom je nedvomno najboljši način prehranjevanja za boljšo kožo in splošno zdravje. Antioksidanti, kot so beta karoten, vitamin C, vitamin E, selen in vitamini B, delujejo kot telesni stražarji vaših kožnih celic in jih ščitijo pred poškodbami. Omega-3 so tudi ključne za zdravje in videz kože, saj pomagajo zmanjšati vnetje, ki lahko sčasoma vodi do razgradnje celic. Če želite pridobiti ključna hranila, čim prej dodajte ta živila na seznam nakupov v trgovini:

Pitje več vode je najpreprostejši in najhitrejši način za povečanje sijaja in ohranjanje kože (in vaših tkiv!) V najboljšem stanju. Poskusite dodati sveže citruse ali jagode, da oživite navadno penečo ali mirno vodo. Koliko morate popiti, je odvisno od osebe, vendar bi za vaš minimum naredili dva litra (približno osem skodelic). Potrebovali boste več, če se močno gibate ali se na splošno veliko potite!

Dve skodelici narezane lubenice sta enaki polni skodelici vode in vam lahko pomagata (in s tem vašim kožnim celicam), da ostaneta hidrirani. Poleg tega je zaradi beta-karotena in vitamina C v lubenici prigrizek, poln antioksidantov. Poskusite ga razrezati in shraniti v hladilniku za priboljšek v toplejših mesecih.

Če obstaja en način, na katerega bi se vsi lahko izboljšali v svoji prehrani, bi užival več morskih sadežev. Manj kot 10% nas dobi priporočenih 8-12 unč na teden! Maščobne kisline omega-3 v ribah so ključne za izravnavo vnetja, ki lahko povzroči poškodbe kožnih celic, luščenje, suhost in celoten dolgočasen videz. Drugi veliki viri omega-3 so sled, skuša, tuna, kozice, sardele, brancin, morska plošča in jastog

Oves vsebuje selen, antioksidativno spojino, ki pomaga zaščititi celice pred poškodbami (vrsta, ki bi lahko na koncu privedla do mutacije in rasti tumorja dolgoročno). Poleg tega prebiotiki, ki jih najdemo v ovsu, spodbujajo vaše telo in rsquos koristne probiotike, kar na splošno krepi vaš imunski sistem.

Rastlinska olja, kot je koruzno olje, telo oskrbujejo tudi z omega-3 & rsquos, kar pomaga zmanjšati vnetje. Ker ta olja vsebujejo tudi malo nasičenih maščob, so odlična izbira za kuhanje, da dodajo okus in povečajo vsebnost antioksidantov v vašem obroku & mdash v korist vašim kožnim celicam in zdravje srca.

Elaginska kislina, ki jo najdemo v številnih rastlinskih živilih, kot so oreščki, je bila povezana z zaščito kožnih celic pred UV-poškodbami. Pecani vsebujejo tudi antioksidante in minerale, na primer vitamine A in E ter kalcij in kalij. Prav tako so vir cinka, ki je še eno hranilo, ki lahko pomaga pri spodbujanju sijoče kože in zaščiti imunitete.

Polifenolne spojine, ki jih najdemo v olivah, lahko pomagajo zaščititi celice pred motnjami in izboljšajo pretok krvi po telesu. Izberite to sadje, polno antioksidantov, da zaščitite kožne celice in izboljšate splošno zdravje. Napolnili vas bodo s kombinacijo nenasičenih maščob in vlaknin.

Tudi zelišča in začimbe, kot so česen, origano, cimet, stroki in ingver, lahko pomagajo. Zgodnje raziskave so jih povezale z zmanjšanjem proizvodnje naprednih glikacijskih končnih izdelkov (AGE). Te spojine lahko povzročijo strukturne spremembe na koži, ko se naberejo, vendar lahko vaše najljubše arome upočasnijo nastajanje AGE.

Rdeče, zeleno in črno grozdje je kombinacija elaginske kisline in resveratrola, dveh spojin, ki pomagata v boju proti oksidativnemu stresu. Druga lahko pomaga tudi pri vzdrževanju regeneracije kožnih celic.

Ena najmočnejših vlog vitamina C je proizvodnja kolagena, beljakovine, ki koži daje elastičnost. Kolagen se s starostjo razgradi in povzroči nastanek gub, vendar lahko kivi, poln vitamina C, zagotovi 141% vaše dnevne vrednosti in pomaga pri preprečevanju tega učinka, pravi dermatologinja Lauren Ploch, MD, MEd, FAAD.

Te svetle jagode so polne dobrega vitamina C in flavonoidov, ki ohranjajo in spodbujajo zdravje kože. Najboljši del? Čeprav so sezonske, ohranijo hranila, ko so zamrznjena, tako da lahko uživate v pomirjujočih učinkih kože vse leto.

"Velike količine omega-3 maščobnih kislin v ribah pomagajo zmanjšati vnetje, kar lahko vpliva na videz kože," pojasnjuje Tamara Melton, MS, RDN, LD. Hranila, kot sta vitamin D in antioksidanti, lahko tudi zmanjšajo tveganje za kožni rak in pomagajo pri aknah in rozacei, dodaja Ploch.

Jajca so vir luteina, ki kožo ohranja hidrirano in čvrsto. Prav tako spodbuja naravna olja, ki vam pomagajo ostati sijoča, zato vas prosimo, da dan začnete z zelenjavno omleto. Ali pa ga namesto beljakovin z več maščobami poskusite dodati sendvičem.

Paradižnik se ponaša z likopenom, pigmentom, ki se naravno nahaja v koži. Čeprav ne bo nadomestil kreme za sončenje, lahko ta antioksidant nudi dolgotrajno zaščito pred ultravijoličnim sevanjem in nevtralizira škodljive proste radikale, pravi dr.Rajani Katta

Ta močna zelenjava je polna karotenskih spojin luteina in zeaksantina, ki sta sestavni del zaščite in vlaženja vaših kožnih celic ter preprečujeta poškodbe kože. Poskusite jih jesti v smutijih, solatah, ocvrtih jedeh in celo kot prigrizke, kot so pečeni ohrovt.

Redno uživanje te zelenjave, bogate z vitaminom C, naravno poveča vaš kolagen v telesu, kar pomaga ohranjati vašo kožo čvrsto in mladostno. Bonus: Vitamin C krepi tudi vaš imunski sistem, zato lahko dodajanje narezane paprike v solate in sendviče prepreči tudi to zimo.

Cink je še en mineral, ki krepi imunski sistem in lahko zaščiti kožne celice pred dolgotrajnimi poškodbami. Na srečo ga najdemo v vseh vrstah školjk, kot so kozice, ostrige in školjke. Še bolje je, da so manj vir kalorij kot vir vitkih beljakovin.

Gobe ​​vsebujejo selen, pomemben mineral, ki ščiti našo kožo pred poškodbami sonca. Poskusite "zrezke" portobello zamenjati za rdeče meso z visoko vsebnostjo maščob ali pa solato dodajte ocvrte in prekajene ali surove različice.

Orehi in semena so polni vitamina E, ki pomaga zaščititi celice našega telesa in koži daje zdrav sijaj. Poleg tega, ker je vitamin E povezan tudi z zmanjšanjem tveganja za srčne bolezni, posipanjem sončničnih semen v solate, juhe, sote in okuse ali uživanjem peščice kot prigrizek prinaša dodatno zdravstveno ugodnost.

Mango je napolnjen z beta-karotenom, ki pomaga koži, da se popravi, ostane gladka in celo odloži videz gub. In & mdash ja, še več je! & mdash so polni vitamina A, ki ščiti celice in jim pomaga pri regeneraciji. Ko so izven sezone, lahko enake učinke dobite pri zimski bučki in sladkem krompirju ter korenju, dinjah in marelicah.


20 živil za boljšo, bolj zdravo in mladostno kožo

Vsi smo že slišali rek "ti si tisto, kar ješ." Je klišejsko in ostro, a dosledno zdravo prehranjevanje vam lahko resnično pomaga doseči ta sijoč videz. Preusmeritev k bolj mediteranskim jedem je nedvomno najboljši način prehranjevanja za boljšo kožo in splošno zdravje. Antioksidanti, kot so beta karoten, vitamin C, vitamin E, selen in vitamini B, delujejo kot telesni stražarji vaših kožnih celic in jih ščitijo pred poškodbami. Omega-3 so tudi ključne za zdravje in videz kože, saj pomagajo zmanjšati vnetje, ki lahko sčasoma vodi do razgradnje celic. Če želite pridobiti ključna hranila, čim prej dodajte ta živila na seznam nakupov v trgovini:

Pitje več vode je najpreprostejši in najhitrejši način za povečanje sijaja in ohranjanje kože (in vaših tkiv!) V najboljšem stanju. Poskusite dodati sveže citruse ali jagode, da oživite navadno penečo ali mirno vodo. Koliko morate popiti, je odvisno od osebe, vendar bi za vaš minimum naredili dva litra (približno osem skodelic). Potrebovali boste več, če se močno gibate ali se na splošno veliko potite!

Dve skodelici narezane lubenice sta enaki polni skodelici vode in vam lahko pomagata (in s tem vašim kožnim celicam), da ostaneta hidrirani. Poleg tega je zaradi beta-karotena in vitamina C v lubenici prigrizek, poln antioksidantov. Poskusite ga razrezati in shraniti v hladilniku za priboljšek v toplejših mesecih.

Če obstaja en način, na katerega bi se vsi lahko izboljšali v svoji prehrani, bi užival več morskih sadežev. Manj kot 10% nas dobi priporočenih 8-12 unč na teden! Maščobne kisline omega-3 v ribah so ključne za izravnavo vnetja, ki lahko povzroči poškodbe kožnih celic, luščenje, suhost in celoten dolgočasen videz. Drugi veliki viri omega-3 so sled, skuša, tuna, kozice, sardele, brancin, morska plošča in jastog

Oves vsebuje selen, antioksidativno spojino, ki pomaga zaščititi celice pred poškodbami (vrsta, ki bi lahko na koncu privedla do mutacije in rasti tumorja dolgoročno). Poleg tega prebiotiki, ki jih najdemo v ovsu, spodbujajo vaše telo in rsquos koristne probiotike, kar na splošno krepi vaš imunski sistem.

Rastlinska olja, kot je koruzno olje, telo oskrbujejo tudi z omega-3 & rsquos, kar pomaga zmanjšati vnetje. Ker ta olja vsebujejo tudi malo nasičenih maščob, so odlična izbira za kuhanje, da dodajo okus in povečajo vsebnost antioksidantov v vašem obroku & mdash v korist vašim kožnim celicam in zdravje srca.

Elaginska kislina, ki jo najdemo v številnih živilih rastlinskega izvora, kot so oreščki, je povezana z zaščito kožnih celic pred poškodbami UV žarkov. Pecani vsebujejo tudi antioksidante in minerale, na primer vitamine A in E ter kalcij in kalij. Prav tako so vir cinka, ki je še eno hranilo, ki lahko pomaga pri spodbujanju sijoče kože in zaščiti imunitete.

Polifenolne spojine, ki jih najdemo v olivah, lahko pomagajo zaščititi celice pred motnjami in izboljšajo pretok krvi po telesu. Izberite to sadje, polno antioksidantov, da zaščitite kožne celice in izboljšate splošno zdravje. Napolnili vas bodo s kombinacijo nenasičenih maščob in vlaknin.

Tudi zelišča in začimbe, kot so česen, origano, cimet, stroki in ingver, lahko pomagajo. Zgodnje raziskave so jih povezale z zmanjšanjem proizvodnje naprednih glikacijskih končnih izdelkov (AGE). Te spojine lahko povzročijo strukturne spremembe na koži, ko se naberejo, toda vaše najljubše arome lahko pomagajo upočasniti kopičenje AGE.

Rdeče, zeleno in črno grozdje je kombinacija elaginske kisline in resveratrola, dveh spojin, ki pomagata v boju proti oksidativnemu stresu. Druga lahko pomaga tudi pri vzdrževanju regeneracije kožnih celic.

Ena najmočnejših vlog vitamina C je proizvodnja kolagena, beljakovine, ki koži daje elastičnost. Kolagen se s starostjo razgradi in povzroči nastanek gub, vendar lahko kivi, poln vitamina C, zagotovi 141% vaše dnevne vrednosti in pomaga pri preprečevanju tega učinka, pravi dermatologinja Lauren Ploch, dr.med., MEd, FAAD.

Te svetle jagode so polne dobrega vitamina C in flavonoidov, ki ohranjajo in spodbujajo zdravje kože. Najboljši del? Čeprav so sezonske, ohranijo hranila, ko so zamrznjena, tako da lahko uživate v pomirjujočih učinkih kože vse leto.

"Velike količine omega-3 maščobnih kislin v ribah pomagajo zmanjšati vnetje, kar lahko vpliva na videz kože," pojasnjuje Tamara Melton, MS, RDN, LD. Hranila, kot sta vitamin D in antioksidanti, lahko tudi zmanjšajo tveganje za kožni rak in pomagajo pri aknah in rozacei, dodaja Ploch.

Jajca so vir luteina, ki kožo ohranja hidrirano in čvrsto. Prav tako spodbuja naravna olja, ki vam pomagajo ostati sijoča, zato vas prosimo, da dan začnete z zelenjavno omleto. Ali pa ga namesto beljakovin z več maščobami poskusite dodati sendvičem.

Paradižnik se ponaša z likopenom, pigmentom, ki se naravno nahaja v koži. Čeprav ne bo nadomestil kreme za sončenje, lahko ta antioksidant nudi dolgotrajno zaščito pred ultravijoličnim sevanjem in nevtralizira škodljive proste radikale, pravi dr.Rajani Katta

Ta močna zelenjava je polna karotenskih spojin luteina in zeaksantina, ki sta sestavni del zaščite in vlaženja vaših kožnih celic ter preprečujeta poškodbe kože. Poskusite jih jesti v smutijih, solatah, ocvrtih jedeh in celo kot prigrizke, kot so pečeni ohrovt.

Redno uživanje te zelenjave, bogate z vitaminom C, naravno poveča vaš kolagen v telesu, kar pomaga ohranjati vašo kožo čvrsto in mladostno. Bonus: Vitamin C krepi tudi vaš imunski sistem, zato lahko dodajanje narezane paprike v solate in sendviče prepreči tudi to zimo.

Cink je še en mineral, ki krepi imunski sistem in lahko zaščiti kožne celice pred dolgotrajnimi poškodbami. Na srečo ga najdemo v vseh vrstah školjk, kot so kozice, ostrige in školjke. Še bolje je, da so manj vir kalorij kot vir vitkih beljakovin.

Gobe ​​vsebujejo selen, pomemben mineral, ki ščiti našo kožo pred poškodbami sonca. Poskusite "zrezke" portobello zamenjati za rdeče meso z visoko vsebnostjo maščob ali pa solato dodajte ocvrte in prekajene ali surove različice.

Orehi in semena so polni vitamina E, ki pomaga zaščititi celice našega telesa in koži daje zdrav sijaj. Poleg tega, ker je vitamin E povezan tudi z zmanjšanjem tveganja za srčne bolezni, posipanjem sončničnih semen v solate, juhe, sote in okuse ali uživanjem peščice kot prigrizek prinaša dodatno zdravstveno ugodnost.

Mango je napolnjen z beta-karotenom, ki pomaga koži, da se popravi, ostane gladka in celo odloži videz gub. In & mdash ja, še več je! & mdash so polni vitamina A, ki ščiti celice in jim pomaga pri regeneraciji. Ko niso v sezoni, lahko enake učinke dobite pri zimski bučki in sladkem krompirju, pa tudi pri korenju, dinjah in marelicah.


20 živil za boljšo, zdravo in mladostno kožo

Vsi smo že slišali rek "ti si tisto, kar ješ." Je klišejsko in ostro, a dosledno zdravo prehranjevanje vam lahko resnično pomaga doseči ta sijoč videz. Preusmeritev k bolj sredozemskim obrokom je nedvomno najboljši način prehranjevanja za boljšo kožo in splošno zdravje. Antioksidanti, kot so beta karoten, vitamin C, vitamin E, selen in vitamini B, delujejo kot telesni stražarji vaših kožnih celic in jih ščitijo pred poškodbami. Omega-3 so tudi ključne za zdravje in videz kože, saj pomagajo zmanjšati vnetje, ki lahko sčasoma vodi do razgradnje celic. Če želite dobiti ključna hranila, čim prej dodajte ta živila na seznam nakupov v trgovini:

Pitje več vode je najpreprostejši in najhitrejši način za povečanje sijaja in ohranjanje kože (in vaših tkiv!) V najboljšem stanju. Poskusite dodati sveže citruse ali jagode, da oživite navadno penečo ali mirno vodo. Koliko morate popiti, je odvisno od osebe, vendar bi za vaš minimum naredili dva litra (približno osem skodelic). Potrebovali boste več, če se močno gibate ali se na splošno veliko potite!

Dve skodelici narezane lubenice sta enaki polni skodelici vode in vam lahko pomagata (in s tem vašim kožnim celicam), da ostaneta hidrirani. Poleg tega je zaradi beta-karotena in vitamina C v lubenici prigrizek, poln antioksidantov. Poskusite ga razrezati in shraniti v hladilniku za priboljšek v toplejših mesecih.

Če obstaja en način, na katerega bi se vsi lahko izboljšali v svoji prehrani, bi užival več morskih sadežev. Manj kot 10% nas dobi priporočenih 8-12 unč na teden! Maščobne kisline omega-3 v ribah so ključne za izravnavo vnetja, ki lahko povzroči poškodbe kožnih celic, luščenje, suhost in celoten dolgočasen videz. Drugi veliki viri omega-3 so sled, skuša, tuna, kozice, sardele, brancin, morska plošča in jastog

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body&rsquos beneficial probiotics, bolstering your immune system overall.

Plant-based oils like corn oil also supply your body with omega-3&rsquos, helping to minimize inflammation. Since these oils are also low in saturated fat, they're the perfect choice for cooking to add flavor and increase the antioxidant content of your meal &mdash benefiting your skin cells in heart health.

The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They&rsquore also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity.

The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They'll fill you up with a combo of unsaturated fat and fiber.

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

One of vitamin C's most powerful roles is producing collagen, a protein that gives your skin its elasticity. Collagen breaks down as you age and causes wrinkle formation, but a vitamin C-packed kiwi can provide 141% of your daily value and help counteract this effect, says dermatologist Lauren Ploch, MD, MEd, FAAD.

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. Najboljši del? Even though they're seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

"The fish's high amounts of omega-3 fatty acids help reduce inflammation, which can affect how skin looks," explains Tamara Melton, MS, RDN, LD. Nutrients like vitamin D and antioxidants can also reduce the risk of skin cancer and help with acne and rosacea, Ploch adds.

Eggs are a source of lutein, which helps keep skin hydrated and firm. It also promotes the natural oils that help keep you looking radiant, so feel free to start your day with a veggie omelet. Or, in place of higher-fat proteins, try adding it to sandwiches.

Tomatoes boast lycopene, a pigment that's naturally found in skin. While it won't replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals, says dermatologist Rajani Katta, MD.

These powerhouse veggies are packed with the carotene compounds lutein and zeaxanthin, which are integral for protecting and hydrating your skin cells and keeping skin damage at bay. Try eating them in smoothies, salads, sautés and even as snacks, like baked kale chips.

Regularly eating these vitamin C-rich veggies naturally boosts your body's collagen, which helps keep your skin firm and youthful-looking. Bonus: Vitamin C also strengthens your immune system, so adding sliced peppers to salads and sandwiches can also keep that winter cold away.

Zinc is another immune-boosting mineral that can help protect skin cells from long-term damage. Luckily, it's found in all kinds of shellfish like shrimp, oysters, and mussels. Even better, they're lower in calories as sources of lean protein.

Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage. Try swapping portobello "steaks" for high-fat red meat, or add the sautéed or raw versions to a salad.

Nuts and seeds alike are packed with vitamin E, which helps protect our body's cells and give our skin a healthy glow. Plus, since vitamin E has also been linked to lowering the risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack delivers an extra health perk.

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. And &mdash yes, there's more! &mdash they're packed with vitamin A, which protects cells and helps them regenerate. When they're out of season, you can get the same effects from winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots.


20 Foods for Better, Healthier, Younger-Looking Skin

We've all heard the saying "you are what you eat." It's a cliché, but consistently eating healthfully can really help get you that radiant look. Shifting toward more Mediterranean-style meals is arguably the best way to eat for better skin and overall health. The antioxidants, like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage. Omega-3's are also key for skin health and appearance, helping minimize the inflammation that can lead to cell degradation over time. To get those crucial nutrients, add these foods to your grocery shopping list, ASAP:

Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I'd make two liters (about eight cups) your minimum. You&rsquoll need more if you exercise vigorously or generally sweat a lot!

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months.

If there is one way all of us could improve upon in our diets, it&rsquos eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and overall dull appearance. Other great sources of omega-3's include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body&rsquos beneficial probiotics, bolstering your immune system overall.

Plant-based oils like corn oil also supply your body with omega-3&rsquos, helping to minimize inflammation. Since these oils are also low in saturated fat, they're the perfect choice for cooking to add flavor and increase the antioxidant content of your meal &mdash benefiting your skin cells in heart health.

The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They&rsquore also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity.

The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They'll fill you up with a combo of unsaturated fat and fiber.

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

One of vitamin C's most powerful roles is producing collagen, a protein that gives your skin its elasticity. Collagen breaks down as you age and causes wrinkle formation, but a vitamin C-packed kiwi can provide 141% of your daily value and help counteract this effect, says dermatologist Lauren Ploch, MD, MEd, FAAD.

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. Najboljši del? Even though they're seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

"The fish's high amounts of omega-3 fatty acids help reduce inflammation, which can affect how skin looks," explains Tamara Melton, MS, RDN, LD. Nutrients like vitamin D and antioxidants can also reduce the risk of skin cancer and help with acne and rosacea, Ploch adds.

Eggs are a source of lutein, which helps keep skin hydrated and firm. It also promotes the natural oils that help keep you looking radiant, so feel free to start your day with a veggie omelet. Or, in place of higher-fat proteins, try adding it to sandwiches.

Tomatoes boast lycopene, a pigment that's naturally found in skin. While it won't replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals, says dermatologist Rajani Katta, MD.

These powerhouse veggies are packed with the carotene compounds lutein and zeaxanthin, which are integral for protecting and hydrating your skin cells and keeping skin damage at bay. Try eating them in smoothies, salads, sautés and even as snacks, like baked kale chips.

Regularly eating these vitamin C-rich veggies naturally boosts your body's collagen, which helps keep your skin firm and youthful-looking. Bonus: Vitamin C also strengthens your immune system, so adding sliced peppers to salads and sandwiches can also keep that winter cold away.

Zinc is another immune-boosting mineral that can help protect skin cells from long-term damage. Luckily, it's found in all kinds of shellfish like shrimp, oysters, and mussels. Even better, they're lower in calories as sources of lean protein.

Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage. Try swapping portobello "steaks" for high-fat red meat, or add the sautéed or raw versions to a salad.

Nuts and seeds alike are packed with vitamin E, which helps protect our body's cells and give our skin a healthy glow. Plus, since vitamin E has also been linked to lowering the risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack delivers an extra health perk.

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. And &mdash yes, there's more! &mdash they're packed with vitamin A, which protects cells and helps them regenerate. When they're out of season, you can get the same effects from winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots.


20 Foods for Better, Healthier, Younger-Looking Skin

We've all heard the saying "you are what you eat." It's a cliché, but consistently eating healthfully can really help get you that radiant look. Shifting toward more Mediterranean-style meals is arguably the best way to eat for better skin and overall health. The antioxidants, like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage. Omega-3's are also key for skin health and appearance, helping minimize the inflammation that can lead to cell degradation over time. To get those crucial nutrients, add these foods to your grocery shopping list, ASAP:

Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I'd make two liters (about eight cups) your minimum. You&rsquoll need more if you exercise vigorously or generally sweat a lot!

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months.

If there is one way all of us could improve upon in our diets, it&rsquos eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and overall dull appearance. Other great sources of omega-3's include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body&rsquos beneficial probiotics, bolstering your immune system overall.

Plant-based oils like corn oil also supply your body with omega-3&rsquos, helping to minimize inflammation. Since these oils are also low in saturated fat, they're the perfect choice for cooking to add flavor and increase the antioxidant content of your meal &mdash benefiting your skin cells in heart health.

The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They&rsquore also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity.

The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They'll fill you up with a combo of unsaturated fat and fiber.

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

One of vitamin C's most powerful roles is producing collagen, a protein that gives your skin its elasticity. Collagen breaks down as you age and causes wrinkle formation, but a vitamin C-packed kiwi can provide 141% of your daily value and help counteract this effect, says dermatologist Lauren Ploch, MD, MEd, FAAD.

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. Najboljši del? Even though they're seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

"The fish's high amounts of omega-3 fatty acids help reduce inflammation, which can affect how skin looks," explains Tamara Melton, MS, RDN, LD. Nutrients like vitamin D and antioxidants can also reduce the risk of skin cancer and help with acne and rosacea, Ploch adds.

Eggs are a source of lutein, which helps keep skin hydrated and firm. It also promotes the natural oils that help keep you looking radiant, so feel free to start your day with a veggie omelet. Or, in place of higher-fat proteins, try adding it to sandwiches.

Tomatoes boast lycopene, a pigment that's naturally found in skin. While it won't replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals, says dermatologist Rajani Katta, MD.

These powerhouse veggies are packed with the carotene compounds lutein and zeaxanthin, which are integral for protecting and hydrating your skin cells and keeping skin damage at bay. Try eating them in smoothies, salads, sautés and even as snacks, like baked kale chips.

Regularly eating these vitamin C-rich veggies naturally boosts your body's collagen, which helps keep your skin firm and youthful-looking. Bonus: Vitamin C also strengthens your immune system, so adding sliced peppers to salads and sandwiches can also keep that winter cold away.

Zinc is another immune-boosting mineral that can help protect skin cells from long-term damage. Luckily, it's found in all kinds of shellfish like shrimp, oysters, and mussels. Even better, they're lower in calories as sources of lean protein.

Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage. Try swapping portobello "steaks" for high-fat red meat, or add the sautéed or raw versions to a salad.

Nuts and seeds alike are packed with vitamin E, which helps protect our body's cells and give our skin a healthy glow. Plus, since vitamin E has also been linked to lowering the risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack delivers an extra health perk.

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. And &mdash yes, there's more! &mdash they're packed with vitamin A, which protects cells and helps them regenerate. When they're out of season, you can get the same effects from winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots.


20 Foods for Better, Healthier, Younger-Looking Skin

We've all heard the saying "you are what you eat." It's a cliché, but consistently eating healthfully can really help get you that radiant look. Shifting toward more Mediterranean-style meals is arguably the best way to eat for better skin and overall health. The antioxidants, like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage. Omega-3's are also key for skin health and appearance, helping minimize the inflammation that can lead to cell degradation over time. To get those crucial nutrients, add these foods to your grocery shopping list, ASAP:

Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I'd make two liters (about eight cups) your minimum. You&rsquoll need more if you exercise vigorously or generally sweat a lot!

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months.

If there is one way all of us could improve upon in our diets, it&rsquos eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and overall dull appearance. Other great sources of omega-3's include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body&rsquos beneficial probiotics, bolstering your immune system overall.

Plant-based oils like corn oil also supply your body with omega-3&rsquos, helping to minimize inflammation. Since these oils are also low in saturated fat, they're the perfect choice for cooking to add flavor and increase the antioxidant content of your meal &mdash benefiting your skin cells in heart health.

The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They&rsquore also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity.

The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They'll fill you up with a combo of unsaturated fat and fiber.

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

One of vitamin C's most powerful roles is producing collagen, a protein that gives your skin its elasticity. Collagen breaks down as you age and causes wrinkle formation, but a vitamin C-packed kiwi can provide 141% of your daily value and help counteract this effect, says dermatologist Lauren Ploch, MD, MEd, FAAD.

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. Najboljši del? Even though they're seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

"The fish's high amounts of omega-3 fatty acids help reduce inflammation, which can affect how skin looks," explains Tamara Melton, MS, RDN, LD. Nutrients like vitamin D and antioxidants can also reduce the risk of skin cancer and help with acne and rosacea, Ploch adds.

Eggs are a source of lutein, which helps keep skin hydrated and firm. It also promotes the natural oils that help keep you looking radiant, so feel free to start your day with a veggie omelet. Or, in place of higher-fat proteins, try adding it to sandwiches.

Tomatoes boast lycopene, a pigment that's naturally found in skin. While it won't replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals, says dermatologist Rajani Katta, MD.

These powerhouse veggies are packed with the carotene compounds lutein and zeaxanthin, which are integral for protecting and hydrating your skin cells and keeping skin damage at bay. Try eating them in smoothies, salads, sautés and even as snacks, like baked kale chips.

Regularly eating these vitamin C-rich veggies naturally boosts your body's collagen, which helps keep your skin firm and youthful-looking. Bonus: Vitamin C also strengthens your immune system, so adding sliced peppers to salads and sandwiches can also keep that winter cold away.

Zinc is another immune-boosting mineral that can help protect skin cells from long-term damage. Luckily, it's found in all kinds of shellfish like shrimp, oysters, and mussels. Even better, they're lower in calories as sources of lean protein.

Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage. Try swapping portobello "steaks" for high-fat red meat, or add the sautéed or raw versions to a salad.

Nuts and seeds alike are packed with vitamin E, which helps protect our body's cells and give our skin a healthy glow. Plus, since vitamin E has also been linked to lowering the risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack delivers an extra health perk.

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. And &mdash yes, there's more! &mdash they're packed with vitamin A, which protects cells and helps them regenerate. When they're out of season, you can get the same effects from winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots.


20 Foods for Better, Healthier, Younger-Looking Skin

We've all heard the saying "you are what you eat." It's a cliché, but consistently eating healthfully can really help get you that radiant look. Shifting toward more Mediterranean-style meals is arguably the best way to eat for better skin and overall health. The antioxidants, like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage. Omega-3's are also key for skin health and appearance, helping minimize the inflammation that can lead to cell degradation over time. To get those crucial nutrients, add these foods to your grocery shopping list, ASAP:

Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I'd make two liters (about eight cups) your minimum. You&rsquoll need more if you exercise vigorously or generally sweat a lot!

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months.

If there is one way all of us could improve upon in our diets, it&rsquos eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and overall dull appearance. Other great sources of omega-3's include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body&rsquos beneficial probiotics, bolstering your immune system overall.

Plant-based oils like corn oil also supply your body with omega-3&rsquos, helping to minimize inflammation. Since these oils are also low in saturated fat, they're the perfect choice for cooking to add flavor and increase the antioxidant content of your meal &mdash benefiting your skin cells in heart health.

The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They&rsquore also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity.

The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They'll fill you up with a combo of unsaturated fat and fiber.

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

One of vitamin C's most powerful roles is producing collagen, a protein that gives your skin its elasticity. Collagen breaks down as you age and causes wrinkle formation, but a vitamin C-packed kiwi can provide 141% of your daily value and help counteract this effect, says dermatologist Lauren Ploch, MD, MEd, FAAD.

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. Najboljši del? Even though they're seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

"The fish's high amounts of omega-3 fatty acids help reduce inflammation, which can affect how skin looks," explains Tamara Melton, MS, RDN, LD. Nutrients like vitamin D and antioxidants can also reduce the risk of skin cancer and help with acne and rosacea, Ploch adds.

Eggs are a source of lutein, which helps keep skin hydrated and firm. It also promotes the natural oils that help keep you looking radiant, so feel free to start your day with a veggie omelet. Or, in place of higher-fat proteins, try adding it to sandwiches.

Tomatoes boast lycopene, a pigment that's naturally found in skin. While it won't replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals, says dermatologist Rajani Katta, MD.

These powerhouse veggies are packed with the carotene compounds lutein and zeaxanthin, which are integral for protecting and hydrating your skin cells and keeping skin damage at bay. Try eating them in smoothies, salads, sautés and even as snacks, like baked kale chips.

Regularly eating these vitamin C-rich veggies naturally boosts your body's collagen, which helps keep your skin firm and youthful-looking. Bonus: Vitamin C also strengthens your immune system, so adding sliced peppers to salads and sandwiches can also keep that winter cold away.

Zinc is another immune-boosting mineral that can help protect skin cells from long-term damage. Luckily, it's found in all kinds of shellfish like shrimp, oysters, and mussels. Even better, they're lower in calories as sources of lean protein.

Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage. Try swapping portobello "steaks" for high-fat red meat, or add the sautéed or raw versions to a salad.

Nuts and seeds alike are packed with vitamin E, which helps protect our body's cells and give our skin a healthy glow. Plus, since vitamin E has also been linked to lowering the risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack delivers an extra health perk.

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. And &mdash yes, there's more! &mdash they're packed with vitamin A, which protects cells and helps them regenerate. When they're out of season, you can get the same effects from winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots.


20 Foods for Better, Healthier, Younger-Looking Skin

We've all heard the saying "you are what you eat." It's a cliché, but consistently eating healthfully can really help get you that radiant look. Shifting toward more Mediterranean-style meals is arguably the best way to eat for better skin and overall health. The antioxidants, like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage. Omega-3's are also key for skin health and appearance, helping minimize the inflammation that can lead to cell degradation over time. To get those crucial nutrients, add these foods to your grocery shopping list, ASAP:

Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I'd make two liters (about eight cups) your minimum. You&rsquoll need more if you exercise vigorously or generally sweat a lot!

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months.

If there is one way all of us could improve upon in our diets, it&rsquos eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and overall dull appearance. Other great sources of omega-3's include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body&rsquos beneficial probiotics, bolstering your immune system overall.

Plant-based oils like corn oil also supply your body with omega-3&rsquos, helping to minimize inflammation. Since these oils are also low in saturated fat, they're the perfect choice for cooking to add flavor and increase the antioxidant content of your meal &mdash benefiting your skin cells in heart health.

The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They&rsquore also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity.

The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They'll fill you up with a combo of unsaturated fat and fiber.

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

One of vitamin C's most powerful roles is producing collagen, a protein that gives your skin its elasticity. Collagen breaks down as you age and causes wrinkle formation, but a vitamin C-packed kiwi can provide 141% of your daily value and help counteract this effect, says dermatologist Lauren Ploch, MD, MEd, FAAD.

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. Najboljši del? Even though they're seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

"The fish's high amounts of omega-3 fatty acids help reduce inflammation, which can affect how skin looks," explains Tamara Melton, MS, RDN, LD. Nutrients like vitamin D and antioxidants can also reduce the risk of skin cancer and help with acne and rosacea, Ploch adds.

Eggs are a source of lutein, which helps keep skin hydrated and firm. It also promotes the natural oils that help keep you looking radiant, so feel free to start your day with a veggie omelet. Or, in place of higher-fat proteins, try adding it to sandwiches.

Tomatoes boast lycopene, a pigment that's naturally found in skin. While it won't replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals, says dermatologist Rajani Katta, MD.

These powerhouse veggies are packed with the carotene compounds lutein and zeaxanthin, which are integral for protecting and hydrating your skin cells and keeping skin damage at bay. Try eating them in smoothies, salads, sautés and even as snacks, like baked kale chips.

Regularly eating these vitamin C-rich veggies naturally boosts your body's collagen, which helps keep your skin firm and youthful-looking. Bonus: Vitamin C also strengthens your immune system, so adding sliced peppers to salads and sandwiches can also keep that winter cold away.

Zinc is another immune-boosting mineral that can help protect skin cells from long-term damage. Luckily, it's found in all kinds of shellfish like shrimp, oysters, and mussels. Even better, they're lower in calories as sources of lean protein.

Mushrooms contain selenium, an important mineral that helps protect our skin from sun damage. Try swapping portobello "steaks" for high-fat red meat, or add the sautéed or raw versions to a salad.

Nuts and seeds alike are packed with vitamin E, which helps protect our body's cells and give our skin a healthy glow. Plus, since vitamin E has also been linked to lowering the risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack delivers an extra health perk.

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. And &mdash yes, there's more! &mdash they're packed with vitamin A, which protects cells and helps them regenerate. When they're out of season, you can get the same effects from winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots.


Poglej si posnetek: PD Gornjak vas poziva na Planinarsku akciju Dan pešačenja - KORAK BLIŽE ZDRAVLJU RTV MLAVA. (Julij 2022).


Komentarji:

  1. Daizshura

    Čudovito, zelo dobro sporočilo

  2. Babu

    Da, resnično. Torej se zgodi.

  3. Standa

    A very useful topic

  4. Negor

    Driving into the dude. Maladtsa !!!!!!

  5. Kilmaran

    Mislim, da so napake narejene. Poskusimo razpravljati o tem. Pišite mi v PM, govori z vami.

  6. Elmer

    Spasibo bomo uporabili)



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