The Best Foods for Healthy & Glowing Skin
Healthy skin comes from within. Using skincare products can tackle surface-level problems, but eating a well-balanced diet not only helps give your skin health a boost, it also keeps you healthy at the same time.
To have healthy and glowing skin, you need to eat a variety of nutritious foods and reduce the intake of unhealthy foods such as processed, greasy and fried foods.
Give your skin a boost by including the following foods in your diet:1. Fatty fish
Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids that help your skin to look supple and radiant. They can also reduce inflammation, redness, pimples and strengthen your skin against UV rays.
Packed with vitamin E, antioxidant-rich fatty fish protects your skin from irritation and radical activity that could make your skin age faster.
Rich in protein and zinc, the nutrients in these fatty fish also help to strengthen your skin and improve the production of new skin cells.
2. Avocados
Avocados contain healthy fats that can help your skin stay hydrated and firm.
They also contain vitamins C and E, 2 important nutrients your body needs to maintain healthy skin and fight the formation of free radicals.
Avocados are also rich in biotin, a B vitamin that some nutritionists say can promote skin and hair health. Biotin deficiency can lead to skin problems such as rashes, pain, psoriasis, dermatitis, and general itchiness..
3. Walnuts
Nuts are nutritious snacks that pack a punch even in small doses. Walnuts contain vitamin E, vitamin C, zinc, and selenium, which promote healthy skin.
Walnuts contain higher amounts of omega-3 and omega-6 fatty acids than other nuts, making them a healthier choice if you're looking for skin benefits. However, it's important to limit nut consumption to a handful (1/4 cup) per day. Excessive consumption can lead to weight gain. Additionally, eating too many nuts can cause certain side effects, including bloating, abdominal pain, and skin allergies in some people..
4. Sunflower seeds
Seeds, like nuts, are healthy snacks that improve the health of your skin. Sunflower seeds are a particularly good choice because they are rich in vitamin E, selenium, and zinc.
Sunflower seed oil is rich in linoleic acid and essential fatty acids, which the body needs to maintain healthy skin..
5. Carrots
Carrots are rich in vitamin A, which fights sunburn, cell death, and wrinkles. Vitamin A also gives your skin a warm, healthy glow.
You can get vitamin A by consuming provitamin A from fruits, vegetables, and other plant foods. Your body then converts beta-carotene into vitamin A to protect your skin from the sun.
Provitamin A is also found in oranges, spinach, sweet potatoes, squash, bell peppers, broccoli, and other vegetables..
6. Soybeans
Soy contains isoflavones, which block estrogen in the body, helping to reduce the appearance of wrinkles and improve skin elasticity.
Postmenopausal women can also benefit from isoflavones, as they prevent dry skin and increase collagen production to improve skin texture. They also protect the skin from ultraviolet radiation, which can prevent some types of skin cancer.
You can also find isoflavones in chickpeas, pistachios, and peanuts.7. Dark chocolate
You don't need a reason to indulge in something sweet every now and then, but if you've been waiting for a sign, here it is.
Dark chocolate is good for your skin because cocoa powder contains tons of antioxidants. These antioxidants moisturize and soften your skin, making it less susceptible to sunburn and improving blood circulation in your skin. Make a healthy choice by choosing a dark chocolate bar with 70% cocoa for more antioxidants and less added sugar.8. Green tea
Green tea is said to protect the skin from external stress and aging. This is because it is rich in antioxidants and contains catechins, which protect the skin, reduce redness, increase hydration, and improve elasticity.
A diet rich in antioxidants, combined with adequate hydration, can even out skin texture, strengthen the skin barrier, and improve overall skin health.
Avoid adding milk to green tea as this combination can reduce the effects of the antioxidants present in green tea..
Additional tips for healthy skinGreen tea is said to protect the skin from external stress and aging. This is because it is rich in antioxidants and contains catechins, which protect the skin, reduce redness, increase hydration, and improve elasticity.
A diet rich in antioxidants, combined with adequate hydration, can even out skin texture, strengthen the skin barrier, and improve overall skin health.
Avoid adding milk to green tea as this combination can reduce the effects of the antioxidants preseeferences
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