There are a group of important foods for the skin after the thirty, as they contain important elements that help to promote healthy skin and reduce the appearance of early wrinkles.
skin needs care and foods at different ages, but with age, the need for skincare increases, as it becomes more vulnerable to various problems and the appearance of early signs of aging as a result of low collagen production that maintains its vitality and youth diet is the most important element to maintain the health and freshness of the skin throughout the life stages.
Here are the most important foods to eat after thirty.
1- Fruits and vegetables are plentiful in nutrient C
Vitamin C is one of the most important vitamins for collagen synthesis, thus reducing the chances of developing signs of premature aging and wrinkles. Vitamin C is available in a wide range of fruits and vegetables such as citrus fruits, broccoli, blueberries, tomatoes, red peppers, and kiwi.
In addition to containing vitamin C, tomatoes contain a high percentage of lycopene, which is a powerful antioxidant that can protect the skin from sunburn and harmful free radicals that result from presentation to the sun’s UV beams. Free radicals break down collagen and elastin molecules, eventually leading to inflammation and wrinkles.
3- Leafy vegetables
vegetables contain vitamin E and vitamin A or retinol, which are important components of normal skin cell circulation. They are also good sources of beta-carotene, an antioxidant that can accumulate in the skin and provide protection from UV rays. Folic acid is also available in some leafy vegetables, It is a vital nutrient for DNA repair. Spinach is considered one of the most important leafy vegetables to eat, as well as turnip, watercress, radish, and lettuce.
4- Fatty fish
Fatty fish such as salmon, sardines, and mackerel are among the most important foods for skin health at various stages of life, and it is recommended that you eat them after the 30th.
As it is rich in omega-3 fatty acids, which help to maintain the health, softness, and moisture of the skin, and it also protects it from infections and skin diseases such as eczema and psoriasis. These fish also contain protein, vitamin E and zinc, and here are important ingredients for healthy skin.
5- Green tea
It is advised to consume green tea continuously to maintain the health and freshness of the skin and to prevent it from various skin problems with age Where green tea contains strong antioxidants in high levels, called “catechins”, and help protect the skin from damaging the free radicals of cells and damage caused by harmful sunlight.
6- Dark chocolate
Warm chocolate also contains elevated levels of antioxidants, increases blood flow to the skin, and it protects against sunburn and promotes hydration But it is not recommended to eat more chocolate because it contains sugars and can cause weight gain.
7- Iron-rich foods
Having enough iron is important, especially in the thirties, for both skin and hair. Iron-rich foods include red meat, shellfish, shrimp, black beans, lentils, spinach, and pumpkin seeds.
Legumes in general, especially beans, contain antioxidants that help the body deal with free radicals harmful to the skin, which are caused by pollution and sun exposure.
Beans can be eaten in more ways than one, whether they are cooked with tomatoes or added to salads, and it is recommended to mix them with other skin-friendly vegetables such as asparagus, broccoli, celery, eggplant, onion, and spinach.
Papaya is an ideal food for healthy skin, as it is rich in antioxidants, vitamins, and remedies that help to improve skin elasticity and reduce the appearance of fine lines and wrinkles, and papaya helps get rid of dead skin cells and reduce inflammation.
Vitamins and elements available in papaya include E, K, C, A, in addition to potassium, calcium, magnesium, phosphorous, and B vitamins.