Healthy skin cannot do without good nutrition. United States, “Prevention” magazine recently published the list of “late 5 category of skin foods.”

Vegetables: champ, longleaf lettuce; runner-up, tomatoes. 6 lettuce leaves 1 day can provide the necessary vitamin A. Vitamin A can promote cell metabolism, beneficial skin. In addition, potassium lettuce can promote circulation, nutrition and oxygen skin for more. The study found that for 3 months eating five tablespoons a day of tomato paste rich in lycopene, 25% less risk of sunburn on the skin. Also, to protect the collagen in the skin, it peels off so easily. A German study also found that lycopene can help reduce wrinkles.

Fruit: Champion, strawberry; runner-up, Apple. 1 cup of strawberries contains vitamin C is the daily intake of 130%. Vitamin C can promote the formation of collagen fibers, making the skin smooth and elastic, the more vitamin C, the fewer wrinkles. On the contrary, dry skin will lead to more wrinkles.

The antioxidants in apple quercetin protect the skin from ultraviolet (UVB) damage, thus preventing the onset of skin cancer. Experts suggest that in addition to wiping your forehead with sunscreen, it is best to eat apples.

Protein: Champion, soy; runner-up, eggs. A new study found that 34-year-old women for 12 weeks every day to eat three ounces of tempeh (soy isoflavone-rich glycoside ligand), will help improve wrinkles and skin problems. Experts say that the most beneficial soy protein to protect the skin, should eat more beans and soy products.

A study focused on women found that the antioxidant-rich lutein and zeaxanthin in eggs may impair the body’s ability to increase UV resistance by 4 times. Eating eggs can make the skin soft and supple, and better water retention.

Nuts: Champion, almond; runner-up, nut. Eating a handful of almonds a day can increase the level of vitamin E, vitamin E to maintain healthy skin is one of the most important antioxidants, it can nourish the skin and prevent dryness.

Walnuts are rich in α-linolenic acid (omega 3 a fatty acids), on moist skin and maintain its flexibility to play a key role.

Fats: Champion, cocoa; second prize, Virgin Olive Oil. Cocoa fat from the skin is the most useful. The study found that 12 weeks drank half a glass of a flavonoid-rich mix of cocoa drinks (including chocolate), which softens the skin and softens moisture.

Extra virgin olive oil contains essential fatty acids that help prevent sun damage to the skin. Essential fatty acids are an important component of cell membranes, they help retain water. The human body cannot produce essential fatty acids, so daily intake of 1 tablespoon of olive oil softens the skin.