#1 If you want to reduce UV damage, consume green tea
Green tea and blueberries contain the antioxidant vitamins C and E, which help protect skin against UV radiation damage, the cause of fine lines and discolouration. Vitamin C also helps skin heal after an injury.
An average woman needs about 75mg a day. You can get your daily dose of vitamin C from three-quarters of a cup of orange juice or two small kiwi fruits. Adding a splash of fruit juice to a cup of green tea will further boost the antioxidants you get from the tea.
Read also 5 Amazing Health Benefits of Green Tea
#2 If you want to reduce fine lines, eat carrots
Consuming beta-carotene foods like carrots, sweet potatoes, mangoes and kale aids your body to produce wrinkle-busting retinol or vitamin A. “Vitamin A also helps your skin exfoliate itself which helps with smoothness; and it supports collagen production to reduce signs of ageing,” says McManus.
Eat five or more servings of fruits and vegetables per day, and regularly include grass-fed animal sources in your diet.
#3 If you want hydrated skin, eat avocados
By eating smashed avocado and smoked salmon for breakfast, you’ll be feeding your skin essential fatty acids (EFAs) omega-6 and omega-3. Our skin needs both for improved hydration, texture and softness. EFAs also encourage production of essential skin protein collagen, say experts.
EFAs are also known for their anti-inflammatory and immune-regulating properties. So women who suffer from eczema, psoriasis and dermatitis may find them helpful for these skin issues too.
A small can of salmon or half an avocado each day, or enjoy a handful of nuts or 30g of seeds.
#4 If you want to avoid thinning hair and brittle nails, eat eggs
Biotin is a B-complex vitamin that aids keratin production. Keratin is a protein that keeps hair and nails strong. Without adequate levels of biotin, hair and nails become weak and are prone to breaking and snapping, say experts.
Have two large eggs, a small handful of nuts, or a cup of cooked or canned legumes several times a week.
Read also: 10 New Reasons Why You Should Eat More Eggs Now
#5 If you want healthy hair and skin, eat steak
Vitamin B12 promotes healthy hair growth by helping red blood cells deliver oxygen to your hair and skin, say experts. If you are vegetarian, do ensure that you are getting enough B12 in your diet by including milk, yoghurt and some cheeses like Swiss cheese.
Meet your requirements with lean beef or half a dozen oysters. You can top up your vitamin B12 with a little cooked turkey, a small can of salmon or two-thirds of a cup of fortified breakfast cereals.
#6 If you want stronger nails, eat nuts
Lack of selenium-rich foods will make your nails brittle. For a quick fix, grab a couple of Brazil nuts for your next snack. Brazil nuts are not only one of the richest food sources of the mineral selenium, but a powerful antioxidant as well. Two Brazil nuts a day is enough to boost your levels.
You can keep your selenium levels topped up by consuming wholegrains, seafood, garlic and eggs as a regular part of your diet. Tuna is also rich in selenium.
Read also: 5 Reasons To Eat More Nuts Now
#7 If you want firmer skin, eat protein rich foods
Collagen and elastin play a vital role in keeping skin firm and supple. These two proteins work together to give skin the elasticity and youthful glow we all yearn for. By opting for protein-rich foods we provide the nutrients our skin needs to regenerate.
Rich sources include lean red meat, chicken, legumes such as chickpeas or lentils or eggs.
#8 If you want the red carpet smile, chew gum
Chewing gum after meals removes trapped food and reduces plaque, which keeps teeth strong. Gum can also help to prevent tooth decay because gum helps you to produce more salivia, which neutralises the mouth acids that cause tooth decay. Although controversial, it has also been suggested that chewing gum can help you lose weight.
#9 If you want to maintain your weight and reduce stress, eat brown rice
If you want to lose a little excess weight don’t cut out brown rice. This powerhouse is great for weight management because it is a low fat source of slow-release energy. Plus, because it is high in fibre it will also help keep you feeling fuller for longer. Interestingly, brown rice helps us look our best in other ways as well. As a whole grain this food lowers our levels of the stress hormone, cortisol, which can cause fat to be stored around the stomach.
Read also: Whole Grains Can Reduce Your Risk Of Diabetes
#10 If you want strong healthy teeth and gums, eat yoghurt
Yoghurt is high in calcium and protein, which makes it a good pick for the strength and health of your teeth. The probiotics found in yoghurt also benefit your gums because the good bacteria will crowd out the bacteria that cause cavities. If you decide to add more yogurt to your diet, choose a plain variety with no added sugar.
Read also: 6 Super Benefits of Cranberries