Many of the foods that boost our immune system preventing infection and disease also protect us from skin cancer and help keep skin looking smoother, younger and reduce the appearance of wrinkles.
Here are the next five top foods I recommend:
6. Avocados: a great all round food they are packed with some great nutrients that help to repair and maintain healthy skin. The healthy fats in avocados make the calorie count quite high, however, these fats are burned up quickly and are not the type of fats that make you fat. The healthy fats in avocados can actually reduce the bad fats such as cholesterol whilst increasing the good fats. They are rich in folate, antioxidants, key minerals and essential fatty acids. Try them chopped into salads, mixed into dips or simply eaten out of the skin as a snack!
7. Salmon: another rich source of Omega 3 fats, salmon along with other oily fish helps keep our skin young looking and prevent skin cancer and DNA damage. EPA found in oily fish has also been shown to preserve collagen fibre which keeps the skin firm, smooth and flexible. In combination with DHA oil found in salmon, it helps to prevent skin cancer and reduce unwanted inflammation in the body, while the Vitamin D found in oily fish also boosts immune system and prevents free radical damage. Other rich sources include tuna, sardines, mackerel, herring. Try eating them with fresh fruits such as orange, mandarin or mango in a large green salad.
8. Endame beans: like other soy foods such as tofu and soy milk, endame beans are rich in isoflavones, compounds that act like antioxidants by seeking out and mopping up free radicals that can be caused by UV light exposure. Isoflavones also help to preserve collagen which forms an underlying layer that firms and supports the skin. Preventing collagen breakdown helps to ward of wrinkles and loss of skin tone. Endame beans are young soy beans that can be eaten fresh from the pod in salads and dips.
9. Chocolate: cocoa contains another flavanoid called epicatechin and scientific studies have shown that this compound can increase blood flow to the skin, boosting oxygen and nutrient supply. It is the sugar and fat content contained in chocolate that can have a negative effect on the skin making blood flow sluggish and congesting the pores. Good quality chocolate however, with a high cocoa content when eaten in moderation can have positive effects on circulation and skin and heart health. Other foods rich in epicatechin include tea and red wine.
10. Green tea: made from the leaves of the Camellia sinesis plant, it is high in antioxidants such as Vitamins C and E and also contains significant amounts of B Vitamins including B1, B2, B12, B3 all of which are essential to healthy skin and nails. The catechins (a type of tannin) have antioxidant properties and the polyphenols in green tea help to block the growth of skin cancer cells.