Seven golden beauty foods

Fair, tender and smooth skin is what every woman dreams of, so women always pay attention to their skin. They have all kinds of skin care products and cosmetics. In fact, in addition to these cosmetics, we can also regulate the skin through daily diet to make you have soft skin.

1. Blueberries: Super Antioxidant

Companion foods: red grapes, strawberries, cherries, cranberries, raspberries, blackberries, and others

Although small in appearance, blueberries pack a nutritional punch and contain more powerful, disease-fighting antioxidants than any other fruit or vegetable. The benefits of blueberries include reducing the risk of cardiovascular disease and cancer, and helping to maintain healthy skin and reduce sagging skin and eye bags.

Blueberries are high in antioxidant phytonutrients, which play an important role in preventing cardiovascular disease, diabetes, Alzheimer's disease, cancer, and degenerative eye diseases such as macular degeneration and cataracts. They have also been shown to help reduce the incidence of breast cancer. Blueberries can relieve diarrhea and constipation and reduce inflammation in the digestive system. Blueberries can also reduce hemorrhagic Escherichia coli and promote urinary tract health.

2. Orange: Rich in vitamins, eating is more beneficial than drinking

Companion foods: lemons, grapefruits, and other citrus fruits.

Citrus fruits are rich in vitamin C and other important nutrients, such as flavonoids, pectin, folic acid, and limonene, which play an important role in reducing the incidence of chronic diseases. Many studies have found that oranges can maintain heart health and prevent cancer, stroke, diabetes, and many chronic diseases.

Citrus fruits have nutritional value inside and out. The concentration of vitamin C in orange pulp is 10 times that of juice, so eating fresh oranges is more beneficial than drinking juice. However, vitamin C dissolves in water and cannot remain in the body, so it is best to supplement it from dietary sources every day to maintain appropriate concentrations of vitamin C in cells and blood.

The white peel of citrus fruits contains a large amount of pectin, which is effective in lowering cholesterol and stabilizing blood sugar. Eating the white rind is an easy way to increase your pectin intake, and you can also dig out a little bit of the peel to ingest limonene. The peels of citrus fruits contain many nutrients, but if you want to eat the peels, remember to wash them carefully first, or it is best to buy organic citrus fruits.

3. Tomatoes: Rich in lycopene, with countless benefits

Companion foods: red watermelon, red grapefruit, persimmon, papaya, and red-heart guava.

Lycopene is a member of the carotenoid family. It is the pigment that gives tomatoes their red color and is the main contributor to their health-promoting effects.

Tomatoes are particularly effective in preventing prostate cancer; and more and more studies show that tomatoes can also help reduce the risk of breast cancer, digestive tract cancer, cervical cancer, bladder cancer and lung cancer to a certain extent. The lycopene, vitamin C and carotene in tomatoes are all excellent antioxidants. Together with the rich potassium, niacin, vitamin B6 and folic acid, they can maintain cardiovascular health.

Lycopene combines with other nutrients to increase the skin's sun protection. In other words, it's like sunscreen lotion for your body. In addition, lycopene can also indirectly reduce the risk of age-related macular degeneration.

4. Broccoli: A powerful anti-cancer weapon and the main source of iron for vegetarians

Companion foods: kale, cabbage, cauliflower, Chinese cabbage, bok choy, mustard greens, and turnips.

Broccoli and its fellow cruciferous vegetables are some of our most powerful weapons against cancer, especially lung, stomach, colon and rectal cancer. The more broccoli you eat, the lower your risk of colon cancer. In addition, broccoli can also enhance the immune system, reduce the incidence of cataracts, enhance cardiovascular health, strengthen bones, and prevent birth defects and deformities. Broccoli is one of the most nutrient-dense foods known, yet very low in calories; it's also an excellent vegetarian source of iron.

It is worth noting that broccoli contains substances that can cause goiter and should not be consumed in excess; but eating two cups a day is absolutely safe.

5. Pumpkin: Rich in carotenoids (α β)

Companion foods: carrots, sweet potatoes, orange peppers.

Pumpkin is extremely high in fiber, low in calories, and filled with disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. It's also high in fiber. However, the main nutrients that put pumpkin at the top of the superfood prescription list are carotenoids (including alpha and beta carotene).

Foods rich in carotenoids have many health-promoting and disease-fighting abilities. They have been shown to reduce the risk of many types of cancer, including lung cancer, colon cancer, bladder cancer, cervical cancer, breast cancer, skin cancer, heart disease, cataracts, macular degeneration of the eye, and protect the skin and eyes from UV damage.

Beta-carotene in food may help protect against lung cancer, but surprisingly, beta-carotene supplements do not have the same effect.

6. Wild salmon: Provides essential fatty acids

Companion foods: black sea bass, oysters and clams, sardines, flounder, canned mackerel tuna, herring, trout.

Not all fats are harmful to health. The unsaturated fatty acid OMEGA-3 contained in salmon is one of the essential fatty acids that are indispensable to the body and helps the body produce ideal cell membranes. If the cell membrane is not well-structured, the cell cannot obtain ideal nutrients, which leads to health problems. These health problems include: stroke, heart attack, arrhythmia, some cancers such as breast cancer and colon cancer, diabetes, asthma, high blood pressure, macular degeneration, chronic obstructive pulmonary disease, autoimmune system disorders such as systemic lupus erythematosus, rheumatoid arthritis, ADHD, and depression.

7. Soybeans: The best plant-based protein

Companion foods: various soybean products, such as tofu, soy milk, and miso.

Soybeans are rich in vitamin E, minerals and plant protein, and contain a large amount of soluble fiber and omega-3 fatty acids. Most importantly, soybeans provide a large amount of phytonutrients that can fight disease, such as phytoestrogens.

Many studies have found that soy has a positive effect in preventing cardiovascular disease, cancer and osteoporosis, and can also help relieve menopausal and menstrual symptoms. The isoflavones in soy beans have similar effects to the estrogen naturally secreted by the human body and can prevent hormone-related cancers such as breast cancer and prostate cancer.

Once the nutritional value of soybeans became widely publicized, isoflavone supplements quickly hit the shelves of health food stores, claiming to relieve women’s menopausal symptoms. However, it is still unknown whether isoflavone supplements can have the same effect as natural soybeans, so it should be safer to consume natural soybean foods.