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The skin is the largest organ in your body and acts as the body's barrier and protection. Glowing skin is a natural sign of good health.
Pollution and environmental factors such as UV rays from the sun, the stress of everyday life, along with an unhealthy diet with lots of junk food, smoking and too much alcohol - are all factors that eat away at that healthy "GLOW"!
Most of us complain about both acne, spots and pimples. Makeup only hides them, but a healthy diet keeps them away! If we make some changes in our diet, it is possible to get a radiant skin naturally.
The food tips below will not only keep your body healthy, but also help you achieve glowing skin that radiates – the perfect dream skin!
The skin consists of approximately 70% collagen. Collagen supplements improve the skin's moisture, elasticity and hydration when taken in powder form via a dietary supplement. In addition, collagen reduces wrinkles and roughness in the skin.
Fatty fish, such as salmon, mackerel and herring, are excellent foods for glowing and healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health.
Omega-3 fatty acids are necessary to keep supple and hydrated. In fact, a lack of omega-3 fatty acids can cause dry skin.
The omega-3 fatty acids in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful UV rays.
Some studies show that a fish oil supplement can fight inflammatory and autoimmune conditions that affect your skin, such as eczema and psoriasis.
Oily fish is also a good source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is important to protect your skin from free radical damage and inflammation.
Finally, fish contains zinc, a mineral that is critical to regulating inflammation, new skin cell production, and overall skin health. Zinc deficiency can lead to inflammation of the skin, damage and delayed wound healing.
Avocados contain a high percentage of healthy fats. These fats benefit many functions in your body, including your skin health.
Getting enough of these fats is important to keep skin elastic and hydrated.
A study of over 700 women found that a high intake of total fat—especially the types of healthy fats found in avocados—was associated with more supple and elastic skin.
Avocado also contains nutrients that can protect your skin against sun damage. UV damage to your skin can cause wrinkles and other signs of aging.
Avocados are also a good source of vitamin E, which is an important antioxidant that protects your skin from oxidative damage.
Interestingly, Vitamin E appears to be more effective when combined with Vitamin C.
Vitamin C is also important for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy.
Vitamin C deficiency is rare today, but common symptoms are dry, rough and scaly skin that tends to bruise easily.
Vitamin C is also an antioxidant that protects your skin from oxidative damage – caused by the sun and the environment – which can lead to signs of ageing.
Walnuts have many properties that make them an excellent source that contributes to beautiful and healthy skin.
Walnuts are a good source of essential fatty acids (essential for life), which are fats that your body cannot make itself.
In fact, they contain more omega-3 and omega-6 fatty acids than other nuts.
In addition, walnuts also contain other nutrients that contribute to the health and beauty of your skin.
In general, nuts and seeds are good sources of nutrients and good fats that are important for the skin. Sunflower seeds are a prime example. Sunflower seeds are packed with vitamin E, selenium and zinc, all of which are nutrients that contribute to beautiful skin.
Beta-carotene is a nutrient found in plants. It acts as provitamin A, which means it can be converted into vitamin A in your body, when needed.
Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes.
Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunscreen.
When carotenoids are consumed, this antioxidant ends up in the skin and protects your skin cells against sun exposure. This can help prevent sun damage, cell death, dry and wrinkled skin.
Interestingly, high amounts of beta-carotene can also help make the skin orange/look more tanned, contributing to an overall healthier appearance.
Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which your body converts into vitamin A when needed.
Bell peppers are also one of the best sources of vitamin C, which is necessary to create the protein collagen that keeps your skin elastic and young.
A large observational study in women saw a link between a high intake of vitamin C and reduced risk of wrinkled and dry skin.
Broccoli is packed with many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C.
Broccoli also contains lutein, a carotenoid that acts like beta-carotene. Lutein protects your skin from oxidative damage, which can cause skin to become dry and wrinkled.
Tomatoes are a rich source of vitamin C and contain all the major carotenoids, including lycopene.
Beta-carotene, lutein and lycopene protect your skin against damage from the sun. They can also help prevent wrinkles.
Since tomatoes contain all the major carotenoids, it is an excellent food for maintaining healthy and fresh skin.
Eat foods rich in carotenoids, such as tomatoes, together with fat, such as olive oil. Fat increases the absorption of carotenoids.
Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in the body. Isoflavones can benefit several parts of your body, including your skin. A small study in middle-aged women found that after consuming soy isoflavones every day for 8-12 weeks, fine lines were reduced while skin elasticity increased.
In postmenopausal women, soy can also keep skin hydrated and increase the amount of collagen , which helps keep skin wrinkle-free and elastic.
These isoflavones not only protect the cells inside the body from damage, but also protect your skin from the UV radiation from the sun.
If you need another reason to eat chocolate, here it is: the effects of cocoa on your skin are pretty phenomenal.
After 6-12 weeks of consuming cocoa powder, which contains a high percentage of antioxidants, every day, participants in a study experienced plumper and more hydrated skin. Their skin was also less rough and scaly, less sensitive to the sun's rays and had better blood flow – which brings more nutrients to the skin.
Just make sure you choose dark chocolate with at least 70% cocoa to maximize the benefits.
What you eat can have a big impact on your skin health.
Make sure you get enough essential nutrients to protect your skin. The foods in this article are great options to keep your skin healthy, strong and radiant!
