12 Best Foods for Healthy Skin

There is a saying “Health is Wealth” and to stay fit and healthy you need good nutrition and a balanced diet. An unhealthy diet can cause harm to your metabolism causing weight gain and affect your organs such as heart and liver. What is happening inside the body is visible on your skin such as fine lines, wrinkles, pimples and inflammation are some examples.

There are many foods that help skin health and can be easily included into a balanced eating plan. Here are some foods and beverages which can help you get that glowing & Flawless skin.

1. Red Bell Peppers:

Red Bell peppers have Vitamin C which is an antioxidant that helps to revive collagen. It is a protein that acts as a building block for the skin. When we say vitamin c, everyone thinks of an orange or lemon. But red bell peppers have 3 times more vitamin C than oranges. A Collagen Rich diet can help the moisture and elasticity of the skin, reducing roughness & wrinkles.

Capsanthin is Pigment, which is found in red fruits & vegetables like red bell peppers which helps protect against sun damage.

2. Carrots:

Carrots are a great source of beta carotene, an antioxidant which later converts into vitamin a.

Work of vitamin A is to prevent acne breakouts, reduce wrinkles and prevent sunburns. Carrots also give orange red color to your skin due to beta- carotene which enhances facial glow.

3. Grapes:

Grapes are a good source of phytoestrogens which is a plant- derives xenoestrogen. These are not generated within the endocrine system, but consumed by eating plants. These have a positive impact on the cardiovascular system.

Grapes contain resveratrol, another molecule which has estrogen-like effects that has an anti-aging effect on the skin and may prevent formation of dark spots. It also helps skin against UV lights.

4. Soy and Edamame:

Soy has is flavones which is a type of plant compound that blocks estrogen which benefits parts of your body, including skin.

Edamame is a soybean product which can help reduce the formation of wrinkles due to this compound.

5. Nuts and Seeds:

Nuts and seeds have omega 3 fatty acid which is a type of poly-unsaturated fatty acid that is important for the body’s smooth functioning and lowers the risk of sun damage to the skin. Almond skin contains a compound called polyphenols, which acts as sunblock.

6. Broccoli:

Broccoli and green leafy vegetables are filled with lutein, a molecule that protects your skin from oxidative damage and prevents skin from dryness and wrinkles.

Broccoli also contain sulforaphane, which plays a key role in cancer prevention and treatment. It neutralizes harmful free radicals and protects against sun damage.

7. Tomatoes:

Tomatoes are considered as all in one and complete package for your skin’s health as it is a great source of vitamin C and all the major carotenoids such as beta-carotene, lutein, and lycopene. They are the best food choice to keep your skin looking good.

8. Green Tea:

Green tea is a hydrating and relaxing beverage consisting of 99% water. It is rich in antioxidants and catechism which helps to enhance the health of your skin and protect. Green tea increases the moisture, lower roughness and increases the elasticity of your skin. But one should avoid drinking your tea with milk as milk could reduce the effect of green tea’s antioxidants.  

9. Fatty Fish:

Omega 3 fatty acids are needed to maintain skin health and to keep skin thick and moisturized. Fatty fishes like salmon, herring and mackerel are great foods for healthy skin as they are rich in omega 3 fatty acid.

Fish and fish oil supplements help fight autoimmune disorders affecting your skin, such as psoriasis, atopic dermatitis and lupus.

Fatty fish are rich in vitamin E, which is an important antioxidant which helps protect skin against damage from free radicals and inflammation.

10. Avocados:

Avocados have good fat. It contains healthy fats which are essential for the functioning of your body. Good fat is required for flexible and moisturized skin. Avocados are rich in vitamin E and vitamin C and study shows that when both combine it becomes more effective.

11. Dark Chocolate:

Cocoa has a phenomenal effect on skin as it is very rich in antioxidants. When taken continuously for a longer period it makes your skin thicker, more hydrated and skin feels less rough and scaly. Choose dark chocolate which has more cocoa and less sugar.

12. Water:

Everything mentioned above is of zero benefit if it does not include water. Skin health would be incomplete without hydration. Water is very essential for all the metabolism and functioning of your body. Skin cells are made up of 64% water, so it has a significant effect on your skin’s health and appearance.

With Good Food What Else Can Be Done for Healthy Skin:

With well-balanced diet other things can also be done to promote healthy and glowing skin

Biggest priority should be sun protection, as harmful sun rays damage skin causing wrinkles, age spots, photo aging and skin cancer.

Other strategies which can be used:

Avoid using strong soaps.

Avoid very hot water showers.

Using moisturizers and sun block.

Exercise and yoga.

Avoiding alcohol and smoking.

Managing stress.

Conclusion:

The most valuable thing is health, which you can only get by leading a healthy lifestyle and eating a balanced diet. It’s very easy to get distracted in this day and age when fast fashion and fast food are popular, but you can make a little effort to include the foods in your diet. Your little effort can bring a bigger change.