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We’ve all heard the cliche saying, “You are what you eat.” While we may scoff at this simplistic take on what is surely a complex issue of food, dieting, and lifestyle, there is some truth to be found in this adage. It’s no secret that our food consumption impacts far more than our waistline, but you may be surprised to learn just how much our nutrition dictates other areas of our health, like our skin. You probably know that eating sugar and greasy foods often lead to breakouts, but did you know that there are certain foods that can prevent premature wrinkles? Keep reading to see which foods make the list!

Avocado

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People have been singing the praises of avocados for years now, so much so that avocados are considered a “superfood.” After some research, it’s safe to say that avocados totally live up to the hype. For starters, avocados have several kinds of healthy fats, including fatty acids, which protect your skin. Monounsaturated fats keep your skin moist and healthy looking, while polyunsaturated fatty acids protect your skin from inflammation. Avocados also contain antioxidants which protect your skin from pollutants and sun damage. Vitamin E, also found in avocados, promotes skin elasticity and firmness.

Blueberries

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Blueberries are delicious and nutritious, and they will make your skin absolutely glow. Like avocados, blueberries contain high levels of antioxidants and vitamin C, so your skin is protected and mantains its firmness. Plus, the phytonutrients in blueberries are thought to help curb skin cancer!

Green Tea

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Green tea has a myriad of health benefits from protecting against cancer to reducing heart disease. So really, you should be drinking green tea regardless of if it helps your skin. Luckily for you, it is highly effective for reducing wrinkles as well. Win-win! The components in green tea that make it so powerful are polyphenols – which act like antioxidants to protect you from damage like sun and stress. Green tea helps reduce inflammation, as well as fight acne!

Kale

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While kale might not be the most exciting thing to eat, this leafy green is an absolute powerhouse of nutrition! Just one cup of kale provides all the vitamin K you need for the day, as well as boosts your intake of calcium and iron. Along with a ton of vitamin K, kale contains vitamin A and vitamin C, both contribute to firm skin and cell growth. Kale also comes packed with copper, which boosts the synthesis of melanin – the pigment in your skin that protects you from sun damage.

Watermelon

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Watermelon is 93% water and a ton of vitamins. This summertime favorite is rich in antioxidants, which we already know help protect your skin. Along with vitamin A and Vitamin C, watermelon helps to tone and hydrate your skin. You can incorporate watermelon into your diet, or you can even rub watermelon juice on your skin to receive these benefits.

Olive Oil

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Along with all the usual suspects – vitamins A, D, K, E, and antioxidants for protection and elasticity, olive oil has a high concentration of squalene, which boosts all of the benefits of antioxidants and vitamins. Olive oil also helps to fight off acne by killing off bacteria, as well as gently hydrating the skin.

Nuts

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Almonds, walnuts, and pecans are all wonderful choices for snacks in between meals. Not only are these nuts heart healthy, good for digestion, and brain boosters, they are packed full of fiber, healthy fatty acids, and lots of other good stuff. Almonds are particularly anti-inflammatory, so they help with acne, psoriasis, and eczema. Walnuts have a ton of omega-3 and vitamin B which help boost your mood, and lower stress, therefore keeping worry lines at bay. Pecans are packed with fiber, which helps to filter out the garbage and eliminate toxins and waste.

Flaxseeds

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Flaxseeds are full of omega-3 fatty acids, which help skin heal faster. Whether you suffer from acne, psoriasis, or other inflammatory conditions, flaxseeds are sure to reduce redness and swelling of the skin. Flaxseeds also contribute to an overall healthy skin tone by keeping you hydrated and getting rid of dry, flaky skin.

Cocoa

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It probably comes as no surprise that cocoa, like the other foods on this list, is high in antioxidants. But did you know that cocoa has over 40 times the antioxidants of blueberries? Yeah. It’s kind of a big deal. Now, this isn’t giving you a free pass to go eat a chocolate bar and call it healthy, but there are numerous benefits to eating dark chocolate. Of course, you can also receive the benefits of cocoa by using products like cocoa butter on your skin.

For more amazing health tips, check out 5 amazing benefits of apple cider vinegar!

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