Beauty from the inside: Foods that take care of your skin

The main cause of skin ageing is oxidation produced by free radicals that gradually destroy cells. To prevent their proliferation, we can eat foods with antioxidant properties that will protect the body from the harmful effects of free radicals. Vitamins A, C and E provide large amounts of antioxidants and are found mainly in fruits, vegetables, nuts and oils, but also in cereals, dairy products, eggs, meat and fish.

● Vitamin A : It plays an essential role in the renewal of the skin and mucous membranes. It is best taken in the form of beta-carotene (the body transforms it into vitamin A when needed) and is present in green leafy vegetables and vegetables with a red-orange-yellowish colour (carrots, tomatoes) and in certain fruits (apricots, cherries, melons and peaches).

● Vitamin E: It acts by preventing the accumulation of free radicals (antioxidant action), which increase in summer due to the action of sunlight and cause the so-called age spots. We find a good amount of vitamin E in wheat germ oil, soybean oil, whole grain cereals, olive oils, green leafy vegetables and nuts.

● Vitamin C or ascorbic acid : It is also an antioxidant. It also improves the production of collagen, a protein that keeps the skin smooth and wrinkle-free. The best way to get this vitamin is through fresh, raw fruits and vegetables. It is abundant in seasonal foods such as kiwi, melon, strawberries, blackberries, peppers and tomatoes.

● B vitamins: These vitamins affect the condition of the skin, hair, mucous membranes and are involved in cell renewal processes, among other functions. They are found in most foods of plant origin (vegetables, fresh fruit, nuts, cereals, legumes) and in those of animal origin (meat and offal, fish and seafood, eggs and dairy products). Special attention should be paid to folic acid, which is found mainly in green leafy vegetables, green legumes, fruit, fortified breakfast cereals and liver.