A
healthy and nutritious foods keeps you healthy and fit, whereas unhealthy diet
may damage your metabolism, cause weight gain, and even damage organs, such as
your heart and liver. Several studies found that a regular healthy diet can
significantly affect the health and aging of your skin. However, you should
consume regularly healthy food for your good skin.
This
article provides you 12 Best Foods for Healthy, Glowing Skin You Should Add to
Your Diet Today.
 |
Best Foods for Healthy, Glowing Skin You Should Add to Your Diet Today |
Top 12 Best Foods for Healthy, Glowing Skin:
1. Avocados -
Avocados are good sources of healthful fats, and vitamin C &
E, these antioxidants helps to protect cells from damage. They provide many
benefits to function your body including the health of your skin. In addition,
these fats are essential to help keep your skin flexible and moisturized. Since
these fats are essential to human, because your body cannot produce them.
It
also contain lutein and zeaxanthin compounds, and these may help improve skin
tone and protect from UV and visible radiation damage. Moreover, avocados are
enriched in monounsaturated fat, which helps your body to absorb certain
vitamins, including A, D, E, and K.
 |
| Avocados are good sources of healthful fats, and vitamin C & E |
2.
Green
tea
-
Consuming green tea may
help to protect your skin from damage and aging. Because it contains certain
compounds that may benefit the skin, like catechins, and polyphenols
(antioxidant found in tea leaves). These compounds helps to improve the health
of your skin in numerous ways. It can help to protect your skin against sun
damage, reduces redness from sun exposure, and improves the moisture,
roughness, thickness, and elasticity of their skin. Moreover, antioxidants
helps to boost blood flow to the skin, and ensures that the skin cells are
regularly getting fresh oxygen and nutrients, which ultimately help to maintain
your health.
 |
| Green tea may help to protect your skin from damage and aging |
3.
Fatty
fish -
Fatty
fish are very good source for healthy skin, these includes salmon, mackerel,
and herring. They are rich source of omega-3 fatty acids, which are essential
for maintaining skin health. Omega-3 fatty acids are essential to support to
maintain your skin thick, supple, and moisturized. It also helps to reduce inflammation
and immunosuppression, which may cause redness and acne. Even they can make
your skin less sensitive to the sun’s harmful UV rays.
It
is also a source of vitamin E, which has a crucial antioxidants. However,
Vitamin E helps to protect your skin against harm from free radicals and
inflammation. Moreover seafood’s are good source of high quality protein, which
is required to maintain the strength and integrity of your skin.
 |
| Fatty fish are very good source for healthy skin |
4.
Dark
chocolate -
Eating dark chocolate may be helpful to your skin, because it
contains high in antioxidants and minerals that have an anti-inflammatory effect on the skin. It helps your skin to become thick, hydrated, less rough
and scaly, less sensitive to sunburn, and had better blood flow, which gets
more nutrients to your skin. In addition, the chocolate also used in the
inhibition and treatment of skin issues, like acne and psoriasis.
Further dark chocolate helps in improvements in the appearance
of wrinkles
and also improves skin hydration and
smoothness. But keep in mind that to get maximum benefits of
chocolate, it should have minimum sugar content.
 |
| Eating dark chocolate may be helpful to your skin |
5.
Soy
-
Soybean may help improve skin elasticity, it contain compounds called isoflavones. This
compound helps in protecting your skin, particularly for females. Some studies
found that who consumed more items of the specific isoflavones found in soy,
they had fewer fine wrinkles and more skin elasticity.
Isoflavones
may provide benefit of your body, including your skin. Further it may also
develop skin dryness and increase collagen, which helps keep your skin smooth
and strong. Moreover, it helps to protect the cells inside your body from
damage, in addition it also protect your skin from UV radiation, which helps to
reduce the risk of some skin cancers.
 |
| Soybean may help improve skin elasticity |
6.
Broccoli
-
Broccoli is considered best food to get many
vitamins and minerals important for skin health, including zinc, vitamin A, and
vitamin C. it contains lutein, a carotenoid that works like beta carotene, and
helps to protect your skin from oxidative damage, which can cause your skin to
become dry and wrinkled.
Broccoli
also have compound called sulforaphane, which may have
anti-cancer effects, including on some types of skin cancer. It also protect
from sun damage, in addition to neutralizing harmful free radicals and
switching on other protective systems in your body.
 |
| Broccoli is considered best food to get many vitamins and minerals |
7.
Sweet
potatoes -
Beta carotene is a nutrient found
in sweet potatoes, and its functions to convert vitamin A in your body. It
helps your body to keep your skin healthy to protect from UV rays, and helps
prevent sunburn, cell death, and dry, wrinkled skin.
 |
| Sweet potatoes helps your body to keep your skin healthy |
8.
Red
or yellow bell peppers -
Bell
peppers are also good source of beta carotene, which your body converts into
vitamin A. it is also one of the best sources of vitamin C, which is necessary
for creating the protein collagen, which keeps
skin firm and strong. Some study found that those eating plenty of vitamin C,
have reduced risk of wrinkled and dry skin with age.
 |
| Bell peppers are also good source of beta carotene |
9.
Walnuts -
Walnuts may provide the same benefits as fatty fish, and good
for vegans and vegetarians people. These are an excellent food for healthy skin,
and are good source of necessary fatty acids, which are fats that your body
cannot make itself. They are also rich in omega-3 and omega-6 fatty acids.
Omega-6 fats may promote inflammation, whereas omega-3 fats reduces
inflammation in your body, including skin.
Further, walnuts contain other nutrients that your skin needs to function properly and stay healthy. It includes zinc, which is essential for your skin to function properly as a barrier, and necessary for wound healing and combating both bacteria and inflammation.
 |
| Walnuts may provide the same benefits as fatty fish |
10.
Sunflower
seeds
-
In general, nuts and seeds are good sources
of healthy nutrients, especially for skin health. They are packed with healthy
antioxidants, like vitamin E, selenium, zinc, protein. Sunflower seeds are rich in protective fatty oils, they contain
considerable amounts of zinc and vitamin E. Both may support to protect skin
cells.
 |
| Nuts and seeds are good sources of healthy nutrients |
11.
Flax
seeds -
Flax seeds are also rich in an omega-3 fatty acid called ALA (alpha-linolenic acid), and can be used into a smoothie or onto a salads. It can be
add more omega-3 fats to the diet to maintain your skin looking healthful. Flax
seeds may reduce the harmful
effects of UV radiation, smoking, and pollution. Further it helps your skin by reducing skin sensitivity,
roughness, scaling and helps in increasing hydration and retaining the moisture for
smother skin.
 |
| Flax seeds are also rich in an omega-3 fatty acid |
12.
Water
-
Staying
hydrated may help your body healthy and can help
skin cells release toxins. Further Water supports the body to functioning properly,
and it benefits the skin in many ways. Such as, hydration protects skin cells
from damage, including that caused by environmental factors. Further, it also makes it easier for skin
cells to engross nutrients and release toxins. Drinking more water may be the
easiest way to support the health of the skin to glow.
 |
| Staying hydrated may help your body healthy |
Few more foods may help your skin healthy:
- Almonds
- Almonds are rich in unsaturated fatty acids, and are good source of vitamin E and
antioxidants, which may help promote healthy skin.
- Yogurt - It is packed with protein, probiotics, which
helps fight inflammation and protect skin from appearance acne, atopic
dermatitis, and psoriasis. Probiotics may help with skin sagging and increasing
skin’s hydration
- Kiwis - Kiwis are good source of vitamin C, and
helpful foods for skin health. Vitamin C is a powerful antioxidant that help
zaps free radicals in cells, and may protect skin against UV damage, help with
the production of collagen, and make skin more hydrated.
- Tomatoes - Tomatoes are a best source of vitamin C and are rich in carotenoids, they’re an excellent food for maintaining healthy skin. They also contain lutein and lycopene, which are helpful to protect your skin against harm from the sun, and help prevent wrinkles. Hence they help in reviving the glow and shine on dull skin.
- Carrots - Carrots are in high in beta-carotene,
which may protects your skin against the harmful rays of the sun. They are also
a good source of magnesium, which helps in relaxes nerves and muscles of the
body.
- Pomegranate - Whether you have it as a whole fruit or juice, pomegranate is known for its numerous benefits like increasing your haemoglobin. It also
helps in anti-ageing and treats sun-exposed skin damage.
- Berries - All kinds of berries are full with anti-oxidants
which are essential for the health of your skin. These may include
strawberries, raspberries, blackberries and blueberries, and also help with
anti-ageing signs, help in retaining your skin texture, and keeping your skin
tight.
- Spinach - Spinach is loaded with vitamins and minerals and also rich
in anti-oxidants that will help you get flawless skin by fighting early signs of ageing.
- Coconut oil - It is an excellent skin moisturizer, and
natural coconut oil acts as an anti-bacterial and anti-inflammatory
ingredient, which helps in clearing skin flares up.
- Olive
oil - Olive oil may be the best
healthy choice for the skin, and it reduces the effects of photo aging on
facial skin. It help to curb inflammation, and rich in antioxidant called
phenols, may protect against dryness and damage from free radicals.
Things to avoid:
The
following things may be harmful to you skin:
Excess
amount of caffeine on a regular basis may remove a harmful amount of water from
the body and dry out the skin.
- Harsh
chemicals, additives,
or perfumes may aggravate many skin conditions, and they may be particularly
dangerous for people with sensitive skin.
- Processed
or refined foods
contain high amounts of refined sugars and carbohydrates,
and they may speed up the skin’s aging process.
Conclusion:
To
maintain your healthy skin, you need to consume a healthy and nutritious food,
which should be full of minerals and vitamins. Whatever you eat, it will significantly
affect your skin health. However, you should make sure you’re getting sufficient
essential nutrients to protect your skin. This way you can keep your skin
healthy, strong, and attractive.
In
addition, your change in lifestyle may also affect your skin, like a diet full
of fried foods, fast foods and sugar. Further, eating too many processed and
foods with a high glycemic index (dairy,
carbohydrates, and unhealthy fats) can actually cause skin inflammation, irritation and breakouts, and
possibly promote aging. Therefore you should stick to more fruit,
vegetables, whole grains, nuts, fatty fish and legumes, these may help nourish
your skin from the inside out. Moreover, eating healthy good
will not
only help you in achieving the flawless radiance but will also increase your overall skin health.
Reference used:
https://www.healthline.com/nutrition/12-foods-for-healthy-skin#11.-Green-tea
https://www.webmd.com/beauty/ss/slideshow-skin-foods
https://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin
https://www.medicalnewstoday.com/articles/322986
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