The skin’s biggest enemy is sugar. Foods and drinks that contain sugar contribute to the appearance of wrinkles. This is why your diet should include whole grains, vegetables and foods rich in carotene. Use natural sweeteners such as stevia; choose fruits such as apples, blueberries, citrus, pears and prunes. 
  
The omega 3 fatty acids are also necessary if you wish to have a healthy radiant skin. Omega 3 provide strength and hydrate the skin, they also reduce the wrinkles. These fatty acids have an anti-inflammatory property that soothes irritated skin and give it a clean and smooth look. Make sure to add to your diet: olive oil, avocados, chia, flaxseed, hemp, coconut oil and, of course, fish. 
  
Proteins provide the constructive elements of collagen and skin is 75% collagen. Collagen fibers contain the amino acids lysine and proline, so add to your menu some chicken meat, protein from eggs, legumes, soy and fish. 


  
To protect your skin you also need antioxidants. Minerals such as zinc, selenium and copper are a powerful weapon in the fight against free radicals. Other necessary nutrients are coenzyme Q10, curcumin, vitamins E, A, D, lycopene, resveratrol. 

Try to consume more foods rich in polyphenols such as onions, cocoa, grapes, tea, apples, citrus, cherries, strawberries, blueberries, and soy. For the much needed carotene do include carrots, red peppers, tomatoes, cantaloupe, mango, papaya, broccoli, and spinach. Other foods that act as antioxidants are nuts, seeds, avocados, fish, seafood, vegetables. 


  
Vitamin C can also prevent the appearance of wrinkles and it softens the skin as well. It is a powerful antioxidant and fights free radicals. To increase your intake of vitamin C eat citrus fruits, red peppers, tomatoes, vegetables, kiwi, and melon. 
  
Biotin is another important nutrient for shiny skin. The best sources of this vitamin are egg yolks, tomatoes and carrots. 
  
The skin is the largest human organ, it is therefore necessary to cleanse your body of toxins, to include in your menu healthy foods and to avoid alcohol, caffeine and salty foods.
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