By Mashum Mollah
Nutrition is one of the most important things if you want to realize a healthy skin. A diet that is unhealthy can lead to weight gain, damage the metabolism, and affects various organs like the skin, heart, and liver. Therefore, you have to make sure that you are eating something that will promote the health of your skin. Some of the Best Foods for Healthy Skin include;
Here are 10 Best Foods for Healthy Skin:
1. Fatty Fish
Fatty fishes like herring, mackerel, and salmon are among the Best Foods for Healthy Skin. These foods are rich in omega-33 fatty acids which are good in maintaining the health of the skin. The omega-3 fatty acids will keep your skin thick moisturized, and supple. Omega-3 fatty acid deficiencies result in dry skin. These ingredients reduce inflammation that may result in acne and redness. The nutrients also make the skin less sensitive to the harmful UV rays from the sun. Some fish oil supplements like lupus and psoriasis can fight auto-immune conditions and inflammation that affects the skin. Fish is also rich in Vitamin E which is a critical antioxidant to the skin. Besides, this seafood has a high-quality protein that is good at maintaining the integrity and strength of your skin. Lastly, fish produces zinc which is a critical mineral in the regulation of inflammation, producing new skin cells and the overall health of your skin.
2. Avocados
Avocados have high concentrations of healthy fats that benefit several functions of the body such as maintaining healthy skin. An abundant supply of these fats will keep the skin moisturized and flexible. Studies reveal that eating healthy fats from avocados generates a more supple and springy skin. The compounds in avocados also protect your skin against sun damage hence cubing any signs of aging like wrinkles. Avocados are rich sources of Vitamin E which is a great antioxidant that protects the skin from oxidative damage. It is hard to get enough supply of Vitamin E in your diet.
Vitamin E is more effective when combined with Vitamin C which is also essential for maintaining healthy skin. It helps the skin in creating collagen that is the major structural protein that will keep your skin healthy and strong. You will know that you have vitamin C deficiency when you have scaly, rough, and dry skin. However, vitamin C deficiency is rare nowadays. It is also an antioxidant that will protect the skin from oxidative damages.
3. Walnuts
Walnuts have several characteristics that make them the Best Foods for Healthy Skin. They are excellent sources of essential fatty acids that the body cannot produce by itself. They are richer than any other nuts in omega-6 and omega 3 fatty acids. Diets that have high contents of omega-6 promote inflammatory conditions like psoriasis. On the contrary, omega-3 fats tend to reduce inflammation in the skin and body. Omega 3 sources are rare while there is an abundant supply of omega-6. Walnuts have a lot of omega-3 that fights back the inflammation caused by omega 6. Walnuts also contain other ingredients that the skin requires to be at its best. One of them is RDI zinc that is a wound-healing barrier and combats inflammation and bacteria. Also, walnuts have small amounts of Vitamin C, E, and selenium which are good for the health of your skin.
4. Sunflower Seeds
Generally speaking, seeds and nuts are great sources of nutrients that boost the skin. An excellent example of this is sunflower seeds. One ounce of sunflower seeds contains 5.4 grams of proteins, 10% of RDI for zinc, 32% RDI for selenium, and 37% RDI for vitamin E. All these play a critical role in enhancing the health of your skin.
5. Sweet Potatoes
One of the nutrients that are available in plants is beta-carotene. It acts like provitamin A i.e.it can be converted to Vitamin A in the body. It is available in carrots and vegetables like sweet potatoes and spinach. Sweet potatoes are among the best sources of beta-carotene and produce close to four times RDI for Vitamin A. Carotenoids such as beta-carotene act as natural sunblocks that keep your skin healthy. They prevent wrinkled skin, cell dry and death, and sunburn. High beta-carotene amounts an orange and warm color to your skin which promotes healthier skin.
6. Yellow or Red Bell Peppers
Bell peppers are the other excellent source of beta-carotene that the body converts to Vitamin A. Also, the diet is an excellent source of Vitamin C that is good at creating protein Collagen that will help you to maintain strong and firm skin. Vitamin C reduces dry and wrinkled skin with aging.
7. Broccoli
Broccoli has several minerals and vitamins like Vitamin A, Vitamin C, and zinc that make it one of the Best Foods for Healthy Skin. It also has a carotenoid called lutein that works in the same way as beta-carotene. Lutein will protect your skin against oxidative damage that can make it wrinkled and dry. Broccoli is also rich in sulforaphane that has a cancer effect on certain kinds of skin cancers. Also, sulforaphane will protect your skin against sun damage. It turns on other protective body systems and neutralizes harmful free radicles. It also helps in maintaining the required levels of collagen in your skin.
8. Tomatoes
Tomatoes are rich in Vitamin C and contain major carotenoids like lycopene, lutein, and beta-carotene. These ingredients will protect your skin from sun damage and prevent wrinkling. The carotenoids that are in tomatoes make them the Best Foods for Healthy Skin.
9. Soy
Soy is rich in isoflavones that either block or mimic estrogen in the human body. These nutrients benefit many parts of the body including the skin. The components improve the elasticity of your skin and reduce fine wrinkles. It also increases collagen and improves skin dryness to develop small and smooth skin. Isoflavones protect the cells that are inside your body from damage and the skin from UV radiation.
10. Dark Chocolate
We cannot underestimate the effects that cocoa has on the skin. Cocoa powder is rich in antioxidants that help in developing more hydrated and thicker skin. The skin also becomes less scaly and rough, experiences a better flow of blood, and less sensitive to sunburn. A high blood supply increases the number of nutrients that get to your skin. Chocolate helps the skin to withstand a higher level of UV radiation and improves skin wrinkles.
These are the Best Foods for Healthy Skin. You can consume any of them if you want to maintain glowing and wrinkle-free skin.
Signs Your Diet is Affecting Your Skin
Have you noticed your skin acting up lately?
Maybe it’s time to take a closer look at your diet! What you eat affects your skin, and sometimes, bad eating habits can manifest into skin issues.
If you’re seeing one or more of these signs on your face or body, it’s likely that what you’re eating (or not eating!) is causing it.
Breakouts and Acne
If you’ve been breaking out more than usual, it could be a result of high sugar or processed carbohydrate foods in your diet.
Too much refined sugar causes insulin levels to spike, which leads to inflammation and, ultimately, breakout, causing trouble for people with acne-prone skin.
Scale down the sweetness if you’d like to see clearer skin!
Dry and Flaky Skin
Is your skin feeling extra dry or flaky? It could be due to a lack of healthy fats like omega-3s in your diet.
Healthy fats found in foods like salmon, walnuts, and avocados help keep your skin moisturized from the inside out. So, if you’re cutting these out, your skin might be showing it.
Redness or Irritation
If your skin seems more sensitive than usual, it may be due to inflammation caused by processed or inflammatory foods.
Excess amounts of omega-6 fatty acids from processed snacks or fried foods can cause redness or irritation. Instead, counterbalance that with some anti-inflammatory omega-3 rich foods like fatty fish and seeds.
Wrinkles or Premature Aging
Got wrinkles? It could be because you’re not eating enough antioxidant-rich foods. Antioxidants help fight off free radicals that damage and age your skin.
Berries, dark chocolate, and leafy greens are just a few examples of skin-saving foods you need more of in your diet.
Dull Complexion
If your skin looks dull, it’s generally a sign that you’re not getting all the essential vitamins and minerals you need.
Vitamin C is an important vitamin for collagen production, and it keeps our skin looking firm and vibrant. Oranges, bell peppers, and broccoli are just a few foods to start adding to your meals if you want brighter-looking skin.
Remember, your skin is the first thing people notice about you and it’s a reflection of how healthy you are on the inside.
So, if you’re noticing any of these issues, it may be time to take another look at your plate, by cleaning up your diet, you really can achieve clearer, more radiant skin!
Read Also:
