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Discover the best foods recommended by experts for glowing skin!

The phrase “We are what we eat” sums up the impact of diet on our overall health. Our physical and emotional state is directly influenced by our diet, hence the importance of taking care of it and choosing beneficial foods. Some are actually known as “superfoods” because of their many properties.

But which ones are the most recommended for the skin? Do some benefit us in a particular way? We review, in the words of experts, the best ones to show off glowing skin.

What foods to focus on?

“An antioxidant diet rich in healthy fats will be our ally in maintaining beautiful and soft skin. My favorite foods are: avocado (rich in omega 3 fatty acids and antioxidant vitamins C, A and E); nuts (rich in folic acid responsible for cell regeneration as well as vitamin A, E, selenium and zinc and salmon (rich in polyunsaturated fats and vitamin D). And of course, good hydration is essential to maintain skin turgor,” explains Lara Garcelán, nutritionist-dietician.

Leyre López-Iranzu, nutritionist, confirms that it is time to opt for “foods rich in antioxidants, such as colorful fruits and vegetables, as well as foods rich in omega-3 fatty acids, such as salmon and walnuts, which can help maintain healthy skin.”

Also consider the Maitake mushroom. It grows naturally at the foot of oak trees, it is rich in antioxidants, polysaccharides, vitamins and minerals. And as Natalia Abellán, technical director of Ambari, says, “it is one of the most little-known mushrooms and the one with the most properties. In fact, it is an excellent antioxidant that fights inflammation of the skin, it is very hydrating thanks to polysaccharides with which it counts, but above all, it is a great repairer of the skin and its barrier thanks to the compounds bioactives that promote cell regeneration and skin balance.

Another key and lesser known food is the kiwi berry, also known as dwarf kiwi. “It is rich in acids such as quinic acid -astringent-, malic acid -which improves hydration and luminosity-, or succinic acid -antimicrobial and good for preventing acne processes-. It also contains vitamin C, the kiwi berry offers strong protection to the body against external agents: pollution or solar radiation. In addition, it can be an excellent support for products with SPF,” explains Estefanía Nieto.

Care after summer

Experts also recall some basic principles for taking care of your skin more specifically after summer:

  • Intense hydration: Opt for a body moisturizer rich in ingredients like glycerin and shea butter. When applying it, you should focus on areas that tend to dry out the most, such as elbows, knees and heels.
  • GENTLE CLEANING: After days outside, it’s important to remove any buildup of sunscreen, sweat and dirt. It’s best to opt for gentle, sulfate-free cleansers to prevent your skin from drying out further. Proper cleaning will help make subsequent treatments more effective.
  • Regenerating exfoliation: with regular exfoliation, dead cells are eliminated and the texture of the skin is generally improved. For the face, you can opt for gentle exfoliants with glycolic acid or lactic acid to avoid irritation and help the product penetrate the skin better.
  • Moisturizing and firming masks: masks can restore lost luminosity and elasticity to the face. It is recommended to use those that contain collagen, vitamin C or hyaluronic acid, and to apply them once or twice a week for intensive care.
  • Specific treatments: if the skin has an uneven tone and is dull, there are vitamin C-based products to brighten and even out the complexion. For more serious problems, such as hyperpigmentation, it is advisable to consult a dermatologist.
  • Continuous protection: even if summer is over, sunscreen should not be forgotten, because protection must remain in your routine throughout the year. It’s best to opt for a broad-spectrum sunscreen with at least SPF 30 and apply it every day, even on cloudy days.
  • Maintain good hydration: don’t forget to drink enough water, essential to keep your skin healthy and glowing. Water helps eliminate toxins and maintain the skin’s moisture balance.
  • Rest and self-care: Stress can be detrimental to skin health, which is why techniques such as meditation, yoga or mindfulness are very practical. Good rest is also essential for cell regeneration and skin repair.
  • Adjust your routine: The transition from vacation to fall requires adjustments to your skincare routine. A change of products and treatments should be considered at any time depending on the needs of the skin.