Best Foods For Healthy Skin
Our skin is a representation of our inner health. Lack of nutrition can cause loads of skin problems from dehydration to early aging. Our older cells are constantly shed and replaced by younger ones. And the correct balance of food can support this rapid growth. With a balanced diet that includes all the essential nutrients, you can get a soft, supple and blemish-free skin. Along with time, sun and tanning beds, strong soaps, chemicals, and poor nutrition all contribute to our skin aging.
Drinking six to eight glasses of water a day, eating a minimum of five portions of fruit and vegetables every day and including vitamin C, Antioxidants, selenium, vitamin E, healthy fats like omega-3 and omega-6 fats, beta carotene and zinc in your diet can reduce the effects and help your skin stay healthy. Vitamin A, phytoestrogens, Coenzyme Q10 and low-GI carbs, are some other essentials for healthy-looking skin. The best foods for healthy skin also encourage good health overall. So it’s better to have a diet good for your overall health that just some specific foods. Continue reading to know about the 18 Best Foods for Healthy Skin.
1 Fatty fish
Fatty fish like salmon, sardines, mackerel, and herring are loaded with omega-3 fatty acids, which helps your skin to stay thick, supple, and moisturized. Omega-3 fatty acids can also reduce inflammation and make your skin less sensitive to the sun’s harmful UV rays. Fatty fish is also a source of vitamin E which helps your skin against damage from free radicals and inflammation. These fishes also have a high-quality protein that helps to keep your skin healthy. Zinc is also found in fish and it helps with the production of new skin cells.
2 Avocados & Olives
Avocados are high in healthy fats as well as Vitamin C, Vitamin B-6, Potassium and fiber, all of these nutrients help our overall health including our skin. Researches have also shown that avocados contain compounds that may help protect your skin from sun damage. The vitamin E in avocado helps protect your skin from oxidative damage. And vitamin C is essential to create collagen. It’s the main structural protein that keeps your skin strong and healthy.
Olives are enriched with polyphenolic compounds that protect cells from disruption and improve blood flow. Packed with antioxidants, these fruits will give a combo of unsaturated fat and fiber.
3 Walnuts, Almonds & Brazil Nuts
Nuts are generally great for overall health. Walnuts are a great source of vital fatty acids for our bodies. They are rich in both omega-3 and omega-6 fatty acids. Although a diet too high in omega-6 fats may promote inflammation, omega-3 fats reduce inflammation. Walnuts also contain zinc, vitamin E, selenium and protein.
Almonds are a great source of vitamin E, an antioxidant that helps prevent signs of aging.
Brazil nut is another great choice to add to your diet. It’s an excellent source of selenium, which protects the skin from sun damage and helps your skin to preserve its elasticity.
4 Sunflower seeds, Pumpkin Seeds & Pecan
Just like nuts, seeds, in general, are good sources of skin-boosting nutrients. Sunflower seeds are packed with vitamin E, selenium, zinc, and protein.
Pumpkin seeds are high in zinc which is a mineral and antioxidant that helps to regulate the activity of skin oil glands and wound healing.
Pecans are packed with the ellagic acid that has been linked to protecting skin cells from UV damage. They are also loaded with antioxidants and minerals, like vitamins A and E, plus calcium and potassium as well as zinc. These compounds promote glowing skin and protect our immunity.
5 Bell Peppers
Bell peppers are an excellent source of beta carotene and vitamin C. Red bell peppers are loaded with vitamin A. According to researches, eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age. On the other hand, yellow and green peppers are packed with carotenoids. This antioxidant decreases sun sensitivity, diminishing the appearance of fine lines.
6 Sweet potatoes, Broccoli & Carrots
Colorful veggies are always loaded with nutrients that are essential for overall health. Sweet potatoes function as provitamin A, which means it can be converted into vitamin A when it reaches in your body. Beta carotene is another essential that is found in oranges and vegetables such as carrots, spinach, and sweet potatoes. Sweet potatoes are also an excellent source of vitamin A and Carotenoids.
Broccolis are loaded with many vitamins and minerals including zinc, vitamin A, and vitamin C. The lutein found in broccoli helps protect your skin from oxidative damage. Another nutrient in broccoli that helps our overall health is sulforaphane.
Carrots are known for being loaded with beta-carotene. Vitamin A is a form of the main active ingredient in Retin-A. And it also decreases the skin’s oil production and can improve psoriasis.
7 Tomatoes & Papaya
Tomatoes contain all of the major carotenoids, including lycopene and are loaded with vitamin C. Beta carotene, lutein, and lycopene found in tomatoes helps our skin from sun damage and help prevent wrinkling.
Papayas are rich in enzymes papain and chymopapain, vitamins A, C, and B, and dietary fiber. As it improves bowel movement and digestion flushing out toxins, it naturally gives you healthier skin.
8 Soy & Kidney Beans
Soy is enriched with isoflavones that help several parts of our body including our skin. It’s a category of plant compounds that can either stimulate or block estrogen in your body. Soy can also improve skin dryness and increase collagen. The linoleic acid, the most abundant fatty acid in the skin, can be found in steamed soybeans.
Kidney Beans are a protein-rich food. They are high in zinc, which has high healing properties that help fight acne.
9 Dark chocolate & Green tea
Dark chocolate can do wonders for our overall health. Cocoa powder is high in antioxidants which helps our skin to stay hydrated. Cocoa can protect your skin against sunburn. Not only that, but it can also improve wrinkles, skin thickness, blood flow, and skin texture.
Green tea protects our skin from damage and aging. Green tea contains a powerful compound called catechins. Catechins can improve the moisture, roughness, thickness, and elasticity of our skin.
10 Eggs & Dairy Products
Eggs and dairy products are necessary for our overall health. Eggs are a source of lutein, which helps keep skin hydrated and firm and it also promotes the natural oils.
Dairy products are always good for our health. An excellent source of vitamin D as well as calcium, milk can do wonders for our skin and overall health. Vitamin D helps prevent wrinkles and discoloration. Greek yogurt, rich in B vitamins, is great for banishing the appearance of fine lines and wrinkles. Cottage cheese provides nutrients like vitamin D, calcium, and vitamin A. Vitamin A promotes the production of healthy skin cells and gives skin a firm, radiant appearance.
Red, green, and black grapes all provide a combo of ellagic acid and resveratrol. These two compounds help combat oxidative stress. Berries help our bodies in several ways including keeping our skin healthy. Red grapes contain resveratrol which comes from the skin of red grapes. Resveratrol can slow your skin’s aging process by impairing harmful free radicals. Strawberries are also a great source of vitamin C and flavonoids. They help our skin to stay healthy. All berries are high in vitamin C and antioxidants that combat cell damage and fight against free radicals.
12 Citrus & Other Colorful Fruits
Citrus fruits are loaded with vitamin C. It produces collagen, a protein that gives your skin its elasticity. Kiwi, lemons, grapefruits, oranges or any other citrus fruit will provide a great amount of vitamin C to your body.
Watermelons help us to stay hydrated. And the beta-carotene and vitamin C found in watermelon makes it one of the best food for healthy skin.
Mangoes are loaded with beta-carotene, which helps your skin repair itself, and they also offer a great amount of vitamin A, which protects cells and helps them regenerate. Apricots and cantaloupe also have these same compounds.
Pomegranate is another fruit that helps our skin stay healthy. The polyphenols in pomegranate fight free radicals and help to regulate skin’s blood flow. The seeds also have a decent amount of fiber.
13 Seafood & Shellfish
Seafood is loaded with omega-3 fatty acids offsetting inflammation in our skin. Lack of omega-3 fatty acids can cause skin cell damage, flaking, dryness, and overall dull appearance. Codfish, herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster are the best seafood to have for healthy skin.
Shellfish contains a great amount of zinc, an immune-boosting mineral that can help protect skin cells from long-term damage. You can find it in all kinds of shellfish like shrimp, oysters, and mussels. And they are low in calories too.
14 Whole Grains & Brown Rice
Whole grains are packed with dietary fiber, vitamins B12, B3, and folic acid. Folic acid helps slow down skin aging and vitamin B3 helps improve skin elasticity and firmness.
The selenium found in oats helps protect cells from damage and the prebiotics fuel your body’s beneficial probiotics, bolstering your immune system overall.
If you love rice then brown rice is the best choice. It’s rich in selenium. And because it’s a complex carbohydrate, it can help regulate blood sugar levels, preventing premature aging.
15 Plant-Based Oils
Plant-based oils like corn oil, sunflower oil, and olive oil are loaded with omega-3’s. Omega-3’s help to minimize inflammation. And these oils are also low in saturated fat, they’re the perfect choice for cooking to add flavor and increase the antioxidant content of your meal. Sunflower oil is high in linoleic acid which supports your skin cells’ membranes and has also been associated with aging.
Mushrooms contain the compound called selenium. It’s an important mineral that helps protect our skin from sun damage.
17 Garlic, Black Pepper, & Rosemary
Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger have been linked to several health benefits including helping our skin to stay healthy. They reduce the production of Advanced Glycation End Products (AGEs). Garlic is especially loaded with vitamins C and B6, iron, magnesium, calcium, potassium, and possess antimicrobial, antioxidant, and anti-inflammatory properties.
Black Pepper also helps improve your skin. It possesses antimicrobial, anti-inflammatory, antioxidant, antidepressant, and gastroprotective properties. Overall improving our health as our skin.
Rosemary is another that helps our skin and overall health. It has an anti-inflammatory property and reduces skin irritation.
18 Leafy Greens
Leafy Greens helps us to stay healthy in a numerous way. They are packed with the carotene compounds lutein and zeaxanthin. These are essential for protecting and hydrating your skin cells and keeping skin damage at bay. Kale is a great source of vitamin A, an antioxidant that promotes healthy skin cell turnover. Brussels sprouts are high in antioxidants and vitamin C. The dietary fiber in spinach helps to keep the gut problems away, which prevents breakouts and rashes.