Top 10 "beauty foods" recognized by science

No need to look for beauty "miracle drugs", many familiar foods such as carrots, grapes or green tea have been proven by scientists to help improve moisture, elasticity and slow down skin aging.

Healthy, beautiful skin doesn’t come from expensive cosmetics, but from your diet. Many studies show that foods rich in antioxidants, vitamins, and minerals can help your skin glow naturally.

According to Harvard Medical School, a plant-based diet that includes fatty fish improves skin elasticity, moisture retention, and slows down the aging process. Here are 10 typical foods and drinks that experts recommend to nourish healthy skin from the inside.

1. Red bell pepper

Red bell peppers are rich in vitamin C, which helps stimulate collagen production. (Photo: Vietnam+)

While oranges are known to be a rich source of vitamin C, red bell peppers are even better. Vitamin C is an antioxidant that helps stimulate the production of collagen, a protein that maintains the firmness and elasticity of the skin.

A Cleveland Clinic study found that a diet rich in vitamin C helps reduce wrinkles and dry skin. Bell peppers also contain capsanthin, a natural pigment that helps protect the skin from harmful ultraviolet (UV) rays.

2. Black raspberries

Black raspberries. (Photo: iStock)

Tiny but mighty, raspberries are packed with polyphenols – compounds that help protect skin from sun damage. In addition to vitamin C, they also provide vitamin K, which helps repair skin and fade scars.

According to Johns Hopkins Medicine, dark berries contain the highest levels of antioxidants of any fruit, which helps slow the aging process of the skin.

3. Carrots

Carrots help give skin a healthy pink glow. (Source: Pexels)

Carrots contain beta-carotene, a precursor to vitamin A, which helps regenerate skin cells and prevent acne. Research from Harvard Medical School shows that a diet rich in beta-carotene helps skin have a healthier pink hue.

However, you should only supplement in moderation; eating too much can cause temporary yellow-orange discoloration of the skin (carotenemia), but this condition is harmless and will go away on its own.

4. Japanese soybeans (edamame)

Japanese soybeans help reduce wrinkles on the skin. (Photo: iStock)

Soybeans contain isoflavones - plant compounds that act similarly to estrogen, helping to reduce wrinkles and improve skin moisture, especially in postmenopausal women.

According to a study published in the Journal of the American College of Nutrition, regular soy consumption increased skin elasticity after just 12 weeks. Foods like boiled edamame or tofu are simple but effective options.

5. Grapes

Black Summer grapes grown in Ninh Phuoc commune, Khanh Hoa province. (Photo: Nguyen Thanh/VNA)

Grapes contain resveratrol - a well-known active ingredient that helps protect cells from oxidative damage. Resveratrol not only slows down skin aging but also reduces the risk of pigmentation spots.

According to the National Cancer Institute (NCI), resveratrol has the ability to inhibit the growth of skin cancer cells and increase the ability of skin tissue to self-repair. You can supplement fresh grapes, grape juice or eat it with salad every day.

6. Almonds

Almonds help soften skin. (Photo: iStock)

A study from the University of California, Davis found that postmenopausal women who ate almonds every day reduced their wrinkles by 16% after just 16 weeks.

Almonds provide vitamin E and omega-3 fatty acids, which help soften skin and reduce sun damage. The skin of almonds also contains polyphenols, compounds that act as a “natural sunscreen.”

7. Salmon

Fatty salmon is rich in Omega-3. (Photo: Vietnam+)

Salmon is a “superfood” for the skin, rich in omega-3, astaxanthin and vitamin D - nutrients that help restore, fight inflammation and maintain the skin's protective barrier.

According to Cleveland Clinic, omega-3 helps reduce inflammation and improve acne, psoriasis, and atopic dermatitis. Astaxanthin in salmon has also been shown to increase moisture and significantly reduce wrinkles after 8 weeks of use.

8. Broccoli

Steamed broccoli. (Photo: istock)

This green vegetable contains lutein and sulforaphane – two compounds that help protect skin from oxidative damage and UV rays.

Research from Johns Hopkins University shows that sulforaphane extract from broccoli has the ability to restore sunburned skin. Although you don't need to apply a broccoli mask, eating it boiled or lightly stir-fried is enough to help your skin receive the benefits.

9. Water

Water is an indispensable “nutrient” for the skin. (Source: iStock)

Although it sounds simple, water is an indispensable “nutrient” for the skin. When the body is dehydrated, skin elasticity is significantly reduced.

According to the World Health Organization (WHO), maintaining 2-2.5 liters of water per day helps support circulation, detoxification and improve skin appearance. You can supplement water through soup, vegetables or juicy fruits such as watermelon, oranges, cucumbers.

10. Green tea

Green tea. (Photo: Getty)

Green tea contains epigallocatechin gallate (EGCG) - a powerful antioxidant that helps reduce inflammation and protect skin cells.

A study in the Journal of Nutrition found that people who drank green tea daily had higher skin moisture and elasticity than those who did not. However, do not overdo it (more than 6-8 cups/day) to avoid insomnia due to caffeine.

Healthy skin reflects the health of the body. In addition to sun protection, adequate sleep and stress avoidance, supplementing foods rich in vitamins, minerals and antioxidants is the foundation for long-term skin vitality.

And interestingly, what's good for your skin—like green vegetables, fruits, nuts, fatty fish, water, and green tea—is also good for your heart and brain./.

(Vietnam+)

Source: https://www.vietnamplus.vn/top-10-mon-an-duong-nhan-duoc-khoa-hoc-cong-nhan-post1070095.vnp