We all want beautiful, glowing skin, especially as we get a little older. But to get that glow, you need to eat foods that boost your skin’s health. Seriously, you need to eat better foods. An unhealthy diet not only messes with your insides, it also messes with your skin.
Do fatty fish and your skin have a connection? How and why? Well, fatty fish are rich in omega-3 fatty acids, which help maintain healthy skin. If you don’t have enough omega-3 fatty acids in your body, you’ll end up with dry skin. These fatty acids also help reduce inflammation, which is the main cause for acne. Eating fatty fish can also protect you from the sun’s harmful UV rays. Research has shown fish oil supplements help fight inflammation and other conditions such as psoriasis and lupus that may harm your skin. Fatty fish such as salmon and mackerel are also high in protein, which preserves your skin’s strength and integrity. They also have a good amount of zinc, which can help reduce the risk of inflammation. Which is your favorite fatty fish? Mackerel, tuna, or salmon? How do you like to eat it? Smoked, grilled, or baked? Share your preferences with the Bestie community in the comments below.
Avocados are a super food with many nutritional benefits. One advantage of healthy fats in avocados is they help maintain your skin. Results from a study proved eating healthy fats, the kind found in avocados, will give you more of a youthful glow. Avocados are also a good source of vitamin E, which acts as an antioxidant that protects your skin from oxidative stress. Several studies have found evidence of compounds in avocados that help prevent damage from UV rays.
Another rich source of omega-3 fatty acids! Since your body cannot produce these essential acids on its own, walnuts should be a part of your diet if you want healthy skin. Walnuts have zinc, which is crucial for your skin if its going to be a barrier againstmoisture loss. Zinc is also an important nutrient to heal any of your wounds and fight bacteria.
Along with nuts, sunflower seeds are a great source for nutrients to improve your skin. Even a small amount every day gives you the vitamins and protein your body needs. Eating just 28 grams of sunflower seeds will give you nearly half the vitamin E your body requires daily. Vitamin E helps keep your skin from undergoing oxidative stress. The same amount of sunflower seed also provides 41% of selenium, and 14% of the zinc your body needs each day. It also gives you 5.5 grams of protein.
Sweet potatoes are a rich source of beta carotene, which can act as provitamin A. This means your body can convert it into vitamin A. Even 100 grams of sweet potatoes can give as muchas six times the vitamin A your body needs on a daily basis. Beta carotene also acts as a natural sunblock for your skin. The antioxidants in beta carotene get into your skin and prevent damage from the sun. If you eat a large amount of beta carotene, your skin could even turn a bit orange, giving it a much healthier appearance.
Red/Yellow bell peppers.
Bell peppers are yet another great source for beta carotene. Just one cup of bell peppers, weighing around 150 grams, gives your body as much as 156%of the vitamin A it needs every day. Bell peppers are also an excellent source of vitamin C. This vitamin C is necessary to create the collagen that keeps your skin together. With age, your body’s capacity for creating collagen decreases. This leads to wrinkles. The same 150 grams of bell peppers give you more than three times the vitamin C your body needs on a daily basis. A study among women has shown eating foods rich in vitamin C helps keep wrinkles away even as you age. Before we move ahead, here’s another video you might like. Watch and learn more about the 9 foods that boost your collagen production.
Broccoli is a cruciferous vegetable, which comes packed with several important nutrients. It has lutein, which fights oxidative damage, similar to beta carotene. More importantly, broccoli has a compound called sulforaphane, which protects your skin from cancer. It also guards your skin against the sun’s UV rays. How does it do that? By not only killing free radicals, but also switching on the other defensive systems in your body. Lab tests have shown that sulforaphane can reduce damage caused by UV light on skin cells by 29%.The protection from the compound can last as much as 48 hours. The evidence also shows that sulforaphane can sustain the collagen levels in your skin.
Tomatoes have all the important carotenoids your body needs, including lycopene. Similar to beta carotene and lutein, lycopene guards your skin against the sun’s harmfulrays. If you eat your tomatoes with cheese or olive oil, the fat helps your body absorb more of the carotenoids from the tomatoes. You can add tomatoes to most of the dishes you eat, making it easier to get healthy skin.
Soy has a plant compound called isoflavone, which has many benefits, especially on your skin. A study among middle-aged women showed taking isoflavones in soy for about 8-12 weeks reducedwrinkles and improved the skin’s elasticity. Another study among postmenopausal women showed consuming soy can increase collagen in your body, making sure your skin remains smooth and strong. Isoflavones also help protect your skin cells against damage from the sun’s UV rays. This decreases the risk of a few types of skin cancer.
Believe it or not, dark chocolate can actually help your skin. This is because of the antioxidant-rich cocoa. A study showed participants that consumed cocoa powder for 6-12 weeks had skin that was thicker and more hydrated. Results also showed they were less prone to sunburn and the skin was not as rough. Research also shows eating 20 grams of dark chocolate every day can help your skin hand leas much as twice the UV radiation compared to chocolate low on antioxidants.