Alimentos que iluminan tu piel desde el interior: Guía para una Piel Radiante

Foods that brighten your skin from within: A guide to radiant skin

We know that external care is key, but if you truly want radiant skin, the secret also lies in what you eat. Just as an unbalanced diet can affect your skin (think acne, dullness, inflammation...), a diet rich in essential nutrients can restore its vitality, firmness, and that healthy glow we all love. Here's what to include on your plate so your skin reflects it!

1. Fruits and Vegetables Rich in Antioxidants

Antioxidants combat oxidative stress, one of the main causes of premature aging.

Star foods:

  • Blueberries, blackberries and strawberries (rich in vitamin C)
  • Spinach, kale and broccoli (high in beta-carotene and vitamin E)
  • Carrots and pumpkin (beta-carotene that is converted into vitamin A)

2. Healthy Fats

Skin needs good oils to stay hydrated and supple. Without them, it can look dry, dull, or even more prone to wrinkles.

Star foods:

  • Avocado
  • Dried fruits (nuts, almonds)
  • Extra virgin olive oil
  • Chia and Flax Seeds

3. Omega-3 and Omega-6

Essential fatty acids are anti-inflammatory and help keep skin calm, less reactive, and smoother.

Star foods:

  • Salmon, sardines, mackerel
  • Walnuts
  • Linseed oil

4. High Quality Proteins

Collagen and elastin (the proteins that keep your skin firm and youthful) need a solid foundation of amino acids.

Star foods:

  • Eggs
  • Legumes
  • Fish and lean meats
  • Quinoa

5. Water and Detox Infusions

Hydration is key to plump, glowing skin. It's not enough to just apply it externally; you also need to nourish your skin from within.

Options:

  • Water (2L per day minimum)
  • Infusions of green tea, mint or ginger
  • Lemon water on an empty stomach

Avoid it if you can...

  • Refined sugar: can accelerate skin aging.
  • Fried and ultra-processed foods: they cause inflammation
  • Excessive alcohol: dehydrates and dulls the skin.
  • Excess salt: can cause fluid retention and bags under the eyes.

True beauty begins from within. Incorporating these foods into your daily diet will help you achieve firmer, brighter, and healthier skin. And remember: your skin reflects your lifestyle.

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