Fear? Not! If You Use These Foods for Healthy Skin The Right Way! No More Mistakes With Healthy Skin. Nothing is scarier than a pimple on your cheek that can potentially stain your skin for a lifetime!
Beautiful and healthy skin is a much sought-after trait in our society. Regardless of our gender, age or ethnicity, we all want to feel good in our own skin. This desire, coupled with the growing number of aging children who are unhappy with their wrinkles, age spots and loose skin, has led to a growing demand for solutions to prevent the signs and symptoms of aging – including ways to look younger and to keep the skin healthy. The result of our constant desire for smooth, soft, glowing skin has led to an explosion of anti-ageing surgery and cosmetic products in the market.
But, do you really need to go under the knife or pay hundreds of dollars for specialty products? Or, can food protect your skin the same way and help its natural beauty shine?
The answer is yes, it can. Not only that, but changing your diet to include foods that support healthy skin is easier and more cost-effective than any other method. Once you know how skin forms, how it works, what causes skin problems, and what nutrients and foods help keep your skin looking beautiful, you can have the foods in your diet for healthy, glowing, or radiant skin.
Given the unhealthy diet and lifestyle habits you have, add pollution and sun radiation, our skin is more likely to have infections, dark spots, acne, pigmentation, and wrinkles. So, how can you protect your skin? Well, what you need are foods that will help make your skin healthy and glowing from within.
This article takes a look at the best foods that keep your skin healthy, you’ll find information about the skin-boosting nutrients you need to help get you on the path to rejuvenation and how to make the most of your skin with in-depth features focusing on foods for healthy skin.
What is the relation of foods to the skin?
The body is made up of over 100 billion cells, each of which is made up of protein and fat; Carbohydrates provide energy to these cells. These three components are essential to support the basic health of your body.
However, these nutrients alone do not make the body and skin healthy. The body also needs vitamins, minerals and phytonutrients to perform optimally and look radiant. The nutrients help repair skin damage, build a support structure, stay moist, and prevent disease. For example, collagen is the main structural component of skin, and the body cannot make it without vitamin C. If you don’t eat foods rich in vitamin C, such as oranges, lemons and strawberries, your skin can lose its tight structure and start to break out, sag, and wrinkle.
The skin requires many nutrients to function properly and look radiant. The table below lists some of the most important nutrients for your skin and describes some of their roles in promoting your skin health. Note that since hair follicles reside in the skin, the health of your hair is related to the health of your skin. For this reason, keeping your skin healthy can help your hair regain that smooth, shiny, soft appearance you had in childhood.
Nutrients That Support Skin Health
|Fat soluble vitamin that plays a role in preventing acne, blemishes, dry skin;
May help prevent skin cancer;
Deficiency causes dry, scaly skin, and an increased liklihood of infection
|Vitamin A complex
|Consist of all eight water-soluble B vitamins;
Essential for breakdown of carbohydrates, proteins, and fats;
Deficiency can result in skin conditions such as acne and dermatitis
|Vitamin B2 (riboflavin)
|Improves oxygen usage by skin cells;
Deficiency can result in inflammation
|Vitamin B3 (niacin)
|Ensure that skin gets proper blood circulation
|Vitamin B6 (pyridoxine)
|Required for cell division and protein synthesis
|Required for skin cells to rapidly divide and grow
|Used iin the treatment of dermatitis
|Water-soluble vitamin that can prevent skin damage and reduce the aging effect of cigarette smoke and sun damage;
Required for collagen formation
|Deficiency associated with eczema and brittle nails
|Stimulates collage and elastin formation
|Assist in promoting healthy skin elasticity and texture;
Necessary for protein building cell division and skin repair
|May hhelp with wound healing
|Essential Fatty Acids
|Include omega-3 and omega-6 fats;
Act as lubricant, moisturizer, and anti-inflammatory;
Reduce the severity of sun damage
|Promotes oxygenation of blood, a healthy immune system, and energy production
|Plays a role in protein building, cell division, and skin repair
|Deficiency results in dry skin
|Preserves elasticity of tissue;
Deficiency may lead to premature aging
|Promotes tissue firmness;
Strengthens hair, skin, and nails;
Maintains skin elasticity
|Helps heal wound;
Needed for cell repair and production of DNA, RNA (protein blueprints), and enzymes
21 best nutrients reach foods for healthy skin
Research proves that consuming healthy foods can help keep your skin looking youthful, plump, glowing, radiant. The American Journal of Clinical Nutrition published a study by British researchers examining whether the foods people eat affect the way their skin looks – and the answer was clear. People with a higher intake of bad fats and processed carbohydrates (such as white bread and packaged cookies and snacks) were found to have more pronounced wrinkles, while a vitamin C rich diet was found to reduce wrinkles later in life. This is just proof that food has a lot to do with the beauty of your skin.
The foods you eat can be the best resource for helping your skin fight disease and the outward signs of aging. Your whole body needs nutrients to function properly, and to give you that glowing, healthy look you all crave. Unfortunately, stress, processed foods, and diets lacking in nutrient-rich foods are common elements in most people’s daily lives; And the result is faster aging of the skin, a greater number of people suffering from skin conditions like acne and psoriasis, and more unwanted lines and bags around the eyes.
Nutrient-rich foods have amazing healing properties that will do great things for your skin. An unhealthy diet can damage your metabolism, lead to weight gain, and even damage organs like your heart and liver. However, what you eat affects other organs and your skin as well. Eating the right foods can provide your skin with all the nutrients it needs to fight disease and damage.
Believe it or not, fatty-fish can provide beautiful benefits to your skin. Why would fatty-fish stop your wrinkles? Fatty-fish is a good source of two fats, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are both types of PUFAs (polyunsaturated fatty acids). These good fats are important for the health of cell membranes, improving fluidity and structure.
High dietary intake of fish has also been linked to a lower risk of heart disease, arthritis and other diseases — all the more reason to make fatty-fish a part of your skin-healthy diet.
Fatty-fish is a rich source of omega-3 fatty acids, which are essential for supporting skin health.
Fatty seafood, such as tuna, salmon, mackerel and herring that contain omega-3 fatty acids, are some of the best foods for healthy skin that can reduce inflammation and keep your skin moisturized.
Omega-3 fatty acids are essential for keeping the skin supple, supple and moisturized. In fact, a lack of omega-3 fats can lead to dry skin. 1
The omega-3 fats in fatty fish reduce inflammation, which can lead to redness and acne. It can make your skin less sensitive to the harmful UV rays of the sun. 2
In addition, fish is a good source of high-quality protein, vitamin E and zinc.
Vitamin E is one of the most essential antioxidants for the skin. Getting enough vitamin E is essential for keeping healthy skin from suffering from free radicals and inflammation. 3
Zinc – A mineral that is important for controlling inflammation, producing new skin cells, and overall skin health. Zinc deficiency can cause skin inflammation, sores and wound healing. 4
Healthy foods like walnuts, almonds, cashews, corn, safflower oil, soybean oil, avocado oil, tofu, hemp seeds, sunflower seeds, evening primrose seeds and peanut butter contains omega-6 fatty acids are a type of polyunsaturated fat.
Consuming omega-6 fatty acids may reduce the risk of heart disease, lower total cholesterol levels, lower levels of “bad” (LDL) cholesterol, and increase levels of “good” (HDL) cholesterol and can prevent cancer.
High omega-6 fat diet can promote inflammation, including inflammatory skin conditions, such as psoriasis. At the same time, omega-3 fats reduce inflammation in your body, including your skin. 5
28 grams of walnuts contain 8% of the RDI for zinc, which is essential for your skin to function properly as a barrier, as well as heal wounds and fight bacteria and inflammation.
In addition to 4 to 5 grams of protein per ounce (25 grams), 28 grams of walnuts also provide small amounts of the antioxidants’ vitamin E, vitamin C and selenium.
Are you avoiding avocados because they contain 15 percent of your recommended daily amount of fat? Time to stop. Fats are among the most important skin-moisturizing nutrients you can have in the arsenal. If you want glowing, smooth, radiant skin, all you have to do is start peeling.
Avocados contain lots of skin-healthy polyunsaturated and monounsaturated fats, which help regulate the skin’s moisture levels. In contrast, butter is loaded with saturated fats, which are known to increase inflammation and compromise skin health.
Keeping skin moisturized helps ensure that you have a smooth, consistent complexion. A lack of moisture in the skin can impair healing, which can promote swelling, redness, and puffiness along with the symptoms of wrinkles. Fortunately, avocados contain higher amounts of the carotenoid lutein, a fat that helps moisturize the skin, than any other fruit. Avocados are also rich in B vitamins, which help with metabolism and energy. These vitamins need to be metabolized continuously to ensure that the moisture content of the skin remains balanced.
Avocados contain many other nutrients that promote beautiful, moist skin. Avocados contain 60 percent more potassium than bananas; One cup (150 grams) of avocado slices provides you with about 25 percent of the recommended intake. Potassium plays an important role in fluid balance in the body, including moisture content in the skin.
Lastly, avocados contain vitamins A, E, C, K, B-6, folate, niacin, pantothenic acid, riboflavin, choline, lutein, potassium, magnesium, sodium, phytosterols, monounsaturated fats and polyunsaturated fats, healthy nutrients for the skin. Vitamin E is the most important fat-soluble antioxidant in the skin; Since fat is a major component of skin moisture, it is essential to have enough vitamin E to prevent cell damage from free radicals. Vitamin K is another fat-soluble vitamin, which plays a role in both bone health and blood clotting.
Enjoying a little-bit avocado along with carotenoid-rich vegetables and fruits is a great way to improve your body’s ability to absorb healthy nutrients from the skin.
In a study published in the March 2005 issue of the Journal of Nutrition, researchers found that adding a small amount of avocado (2oz/57g) to a salad of carrots, lettuce, and baby spinach, or salsa also significantly increased the body’s ability to absorb the carotenoid alpha-carotene, beta-carotene, lycopene and lutein all protect the skin.
4. Orange (citrus fruits)
Kiss your age spots goodbye with the help of vitamin C from oranges. Today, oranges are widely available and easily affordable – and they are a great way to fight the signs of aging.
Oranges are citrus fruits that are fully loaded with vitamin C, minerals, dietary fiber and other nutrients.
It is one of the best fruits to consume to prevent skin diseases and infections.
Just one orange provides your body with about 115 percent of your daily requirement of vitamin C. This powerful antioxidant prevents free radical damage from sunlight, which can lead to age spots and inflammation. Age spots, a sign of photoaging (skin damage caused by sunlight), are accumulations of the skin pigment melanin on the top layer of the skin (epidermis).
Scientists have found that drinking orange juice regularly increases the skin’s carotenoids, which indicate good antioxidant levels of the skin.
Antioxidants may work to protect the skin from dangerous radiation, pigmentation, and prevent inflammation.
It also helps boost immunity, which protects the skin from infections and diseases.
Have orange in breakfast. You can also add orange juice to your salad dressings instead of lemon or lime juice, or add it to your spinach smoothies.
Also known as garbanzo beans, chickpeas are used to make some Middle Eastern favorites such as falafel and hummus. They are also great in salads, soups and pasta. With all their versatility, you’ll find them easy to incorporate into your diet—and beneficial for your skin, too, as chickpeas provide your skin with nutrients that tighten, smooth, and rejuvenate for a more youthful appearance.
Chickpeas are an excellent source of manganese — just one cup (240 grams) contains 85 percent of your daily recommended value. This trace mineral is essential for energy production and also acts as an antioxidant, fighting free radicals that damage your skin.
The more toxins in your skin, the more likely it is to loosen. Fortunately, another trace mineral in chickpeas, molybdenum, can help. Molybdenum is an important part of sulfite oxidase, an enzyme responsible for detoxifying (removing) toxins called sulfites, which cause damage that undermines the smooth, tight appearance of your skin.
Think your skin has no sulfites? Think again. Sulfites are a common preservative found in prepared foods, especially prepackaged salads. Make sure the sulfites don’t pull your skin down by making a fresh salad with chickpeas.
You will also find a lot of folates in chickpeas. This B vitamin has several important roles in your body. Folate is needed for energy production, and your skin needs a lot of energy for the daily repairs caused by exposure to the sun and toxins. Just a cup (120 grams) of chickpeas provides you with 35 percent of the recommended daily allowance for folate.
We all have heard that we should make fiber our friend, as it helps to keep us regular and controls blood levels of cholesterol and sugar. Fiber is your friend of skin health, too. Healthy cholesterol and blood sugar levels keep your blood vessels functioning optimally, thus ensuring that your skin receives a good supply of nutrients. Your beauty isn’t skin deep—a healthy, glowing appearance is a sign of overall health.
- Tomatoes are rich in vitamin C, lycopene, a carotenoid that acts as an antioxidant and also gives the tomato a luscious red color.
- It helps to destroy bad oxygen radicals that provoke toxic development which directs to skin diseases, acne, and aging.
- Tomato paste can protect human skin from UV radiation-induced erythema, has been investigated by scientists at the National School for Healthcare Science (NHS).
- Consider pairing carotenoid-rich foods with origins of fat like cheese, olives oils. Fat increases your digestion of carotenoids.
7. Beta-carotene riches foods
Vegetables like sweet potatoes, oranges and carrots, spinach are rich in beta-carotene, a nutrient found in plants.
Beta-carotene acts as a provitamin A, indicating that it is converted into vitamin A in your body.
Carotenoids like beta-carotene keep your skin healthy by protecting it from dangerous UV rays.
When consumed, this perfect side dish delivers a double whammy of antioxidants and fiber, without getting your blood sugar on a roller coaster ride.
This antioxidant melts into your skin and protects your skin cells from exposure to the sun. It can help prevent sunburn, cell death and dry, wrinkled skin.
The above vitamin is very useful in reducing oil production of the skin, and there is also evidence that it can improve psoriasis.
Interestingly, high amounts of beta-carotene can also add a warm, orange color to the skin, contributing to an overall healthy appearance.
Spinach has anti-inflammatory and antitumor properties which also help in avoiding skin diseases, which makes your skin smooth and beautiful.
Kiss an Italian and say thank you to broccoli, wonderful foods for healthy skin. In ancient Rome, broccoli was developed from wild cabbage, and it has been a popular vegetable ever since. When it comes to your skin, broccoli can help prevent and fight inflammation, detoxify, and more.
Broccoli is rich in many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C.
It contains many of the best vitamins, including vitamins A, C, which keeps your skin healthy.
It has an excellent antioxidant that also supports other production. Broccoli also contains vitamin K, which accelerates the healing of wounds and can also help improve dark scrotum circles.
It also contains lutein, a carotenoid that acts like beta-carotene. Lutein protects the skin from oxidative damage, which can make your skin dry and wrinkled.
Although, broccoli florets also refer to a particular compound called Sulforaphane, which claims some impressive potential benefits. It can even have anti-cancer effects, including some types of skin cancer.
Sulforaphane is also a powerful protective medium against sun destruction. It acts in two ways: by neutralizing dangerous free radicals and switching to another protective system in the body.
In lab essays, Sulforaphane defeated the number of skin cells killed by UV light by 29%, shielding for 48 hours. Data suggests that Sulforaphane can further maintain collagen levels in your skin.
9. Dairy Products
Milk, yogurt, cheese are a great source of vitamin D. Dairy products can wreak havoc on some people’s skin.
You can get your vitamin D from supplements or other food sources.
One cup of shiitake mushrooms can get you about 20% (the best you’ll find in the product aisle) and three eggs another 20%.
It’s good for your skin because getting a daily dose of ‘D’ from milk means you don’t have to be exposed to unprotected sun, which helps prevent wrinkles and discoloration.
Yogurt contains good intestinal bacteria, which help in your digestion. Digestion and skin health are intertwined because better digestion and bowel movements are less likely to cause harmful bacteria to grow in the intestine or colon.
This means there is less toxic build-up in the body and thus fewer breakouts. Scientists also agree that consuming yogurt or applying it topically can improve skin health to a great extent. 6
- Fruits and vegetables give off their vibrant colors for antioxidants, and berries are a wonderful source.
- Blueberry is a very popular berry, has low in calories but high in fiber, vitamin C and vitamin K.
- Blueberries are sweet, nutritious and wildly popular. If your diet includes things like blueberries, raspberries, cherries and the like, you will get a variety of protective antioxidants that protect your skin from free radicals.
- Numerous studies suggest that blueberry and its juice reduce DNA damage, which is a major driver of aging and cancer.
- The antioxidant in blueberries has been shown to reduce “bad” LDL cholesterol, a major risk factor for heart disease.
- Regular blueberry intake is associated with lower blood pressure, helping to increase brain function and mental decline, reducing anti-diabetic effects, improving insulin sensitivity, and lowering blood sugar levels.
- Kiwis are incredibly healthy. They have adequate amounts of carotenoids, fiber, potassium and vitamin K, E, C which helps to boost immunity, prevent microbial infections, reduce inflammation and reduce free oxygen radicals.
- This delicious treatment also contains antioxidants, which can help you protect skin cells from damage.
- Add kiwi slices to your morning breakfast fruit bowl or add kiwi to smoothies and fruit juices. You can also eat kiwi with frozen yogurt or sour cream.
13. Whole grains
- Whole grains are packed with dietary fiber that helps add bulk to the stool and promotes better bowel movement and flushes out toxins.
- Whole-grains are also full of vitamin B12, B3, and folic acid.
- Insufficiency of Vitamin B12 can cause atopic dermatitis, vitiligo, hyperpigmentation, acne, etc.
- Folic acid helps slow skin aging and Vitamin B3 helps improve skin elasticity and firmness.
- Eat whole grains such as quinoa, oats, wheat, barley, etc. for breakfast to give your body a good amount of dietary fiber and vitamins needed for better skin.
- Egg contains all the essential amino acids the body needs and is a rich source of fat-soluble vitamins A, D, E, and K, minerals, and protein.
- These vitamins have antioxidant properties that help flush out toxins and therefore reduce the likelihood of acne, rash, and infection.
- Vitamin D helps in the formation of the skin pigment melanin, which is cancer-protective in nature. You can have two whole eggs per day.
- Include eggs in your salad or keep them in the sun for breakfast. You can further add eggs to pancake or waffle batter, cake, and custard.
- This anti-inflammatory spice enhances the taste of your veggie and meat dishes (not to mention smoothies and teas), and can also promote healthy skin thanks to its active ingredient, curcumin.
- The American Association of Pharmaceutical Scientists found that curcumin can moderate the level of risk for many health conditions such as cancer, heart disease, and inflammatory bowel disease.
- There is also evidence that it can help speed the healing of inflammatory skin diseases as well as wound healing.
- The journal Cancer Research and Treatment suggest pairing turmeric with black pepper to help the body absorb its antioxidant compounds.
- As we age, our skin loses its buoyancy, thanks to a slowly decreasing collagen supply.
- Packed with calcium, vitamin E, and protein (which forms skin cells), tofu has the ability to slow down collagen loss and maintain skin elasticity.
17. Olive Oil
- Olive oil is not only good for weight loss but also improves skin health. It is loaded with vitamin E which acts as an antioxidant that helps flush out toxins.
- The antioxidant polyphenols in olive oil can also avoid damaging free radicals.
- Japanese researchers discovered that applying olive oil topically can defend the skin from UV radiation and defeat the risk of skin cancer.
- In another study, Chinese scientists confirmed that olive oil could help those undergoing chemotherapy by protecting the skin from radioactivity.
- Make your salad dressing with olive oil or help cook your meal in olive oil so that your skin can get better from within. You can also apply it on top.
- Approximately 75% of the fat in olive oil is monounsaturated fatty acids, which may play a role in promoting youth.
18. Bell Peppers (red/yellow)
- Bell paper contains plenty of beta-carotene and vitamin C – both of which are important antioxidants for your skin. Vitamin C is also essential for making collagen, a structural protein that keeps your skin strong.
- Like sweet potato, bell pepper is an excellent source of beta-carotene, which your body converts to vitamin A.
- One cup of chopped red bell peppers contains 92% RDI for vitamin A.
- They are one of the best sources of vitamin C needed to make protein C collagen, which keeps the skin strong and strong. 1 cup of bell pepper provides an impressive 317% of the RDI for vitamin C.
- A large observational study in women linked a vitamin C-rich diet to a reduced risk of wrinkled and dry skin with age.
19. Green Tea
- The catechins found in green tea are powerful antioxidants that can protect your skin from sun damage and reduce redness as well as improve its hydration, thickness and elasticity.
- Green tea can defend your skin from harm and aging.
- The powerful compounds found in green tea are called catechins, and it works to improve the health of your skin in many ways.
- Like many other antioxidant-rich foods, green tea can help protect your skin from sun damage.
- A 12-week study of 60 women found that drinking green tea daily could reduce redness caused by sun exposure by up to 25%. Green tea also improved their skin moisture, roughness, thickness, and elasticity.
- While green tea is a great option for healthy skin, you may want to avoid drinking your tea with milk. There is evidence that milk may reduce the antioxidant effect of green tea.
20. Red Wine
- Resveratrol, the well-known antioxidant found in red wine, can slow down the aging process of your skin by impairing the harmful free radicals that damage your skin.
- Resveratrol is recognized with a broad range of health benefits, among them defeating the effects of aging.
- Phenolic compounds contain in red grapes have antiallergic and antiviral properties.
- Thus, it stops the progression of skin rashes and viral infections of the skin.
- Test-tube studies suggest that it can also slow the production of harmful free radicals, which damage skin cells and signal aging.
- Unfortunately, there is not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin. And since red wine is an alcoholic beverage, drinking it in excess has negative effects.
- It is not recommended to start drinking red wine just because of its potential health benefits.
- However, if you already drink in moderation, you can enjoy red wine as an alcoholic beverage of your choice.
- Red wine is not only good for your heart, but also for your skin.
- Red grapes are loaded with resveratrol, an antioxidant that helps reduce oxidative damage and provides protection from harmful UV radiation and skin cancer.
21. Dark Chocolate
Chocolate comes from the cocoa bean, which are an excellent source of several antioxidants. In fact, cocoa contains more antioxidants than red wine or green tea. These antioxidants help your skin neutralize free radicals before they damage the structures in your skin that keep it looking tight and youthful.
Chocolate has been linked to better heart health because it fights inflammation, and is believed to improve your skin health and skin’s ability to fight wrinkles for the same reason. When free radical damage triggers an inflammatory response, the result is redness and swollen skin. Enjoying a hot cup of cocoa in the evening or a piece of dark chocolate after dinner can help you avoid puffy eyes the next morning.
Purists will reach for a bar of dark chocolate, but if you’re looking for other ways to enjoy the skin health benefits of chocolate, try Tropical Flavors Snack Mix, which includes dark chocolate chips, or Chocolate Yogurt Mousse, a low-fat dessert that is guaranteed to wow your dinner guests.
Cocoa contains antioxidants that can protect your skin from sunburns. These antioxidants can improve wrinkles, hydration, improve blood flow, prevent dark spots, premature aging, rashes, skin texture, thickening of the skin and skin cancer.
In case you need another reason to eat chocolate, it’s this: The effects of cocoa on your skin are phenomenal.
Be sure to choose dark chocolate with at least 70% cocoa to maximize the benefits and add minimal sugar.
A group of UK scientists have confirmed through their study that cocoa can help protect the skin from UV radiation damage. 7
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