Eat These 12 Foods For Healthy Skin

Healthy eating is about more than just losing weight. It is about protecting and maintaining the organs that make your body work. And we're not just talking about organs like the heart, brain and kidneys.

Your skin is another important organ that is affected by the food you eat. Bad eating habits can cause or aggravate various skin diseases such as acne, dermatitis, psoriasis and even skin cancer.

It's safe to say that the nutritional choices you make now will have a big impact on your skin's health from time to time.

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The best foods for your skin are also good for your body in other ways. And the best part is that they taste great and are easy to add to your everyday meals. Here are our top food tips for healthy skin.

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Avocados are a powerhouse of nutrients for healthy skin. They contain vitamins C and E, lutein, zeaxanthin and monounsaturated fatty acids, all of which contribute to glowing skin. The fat in the avocado helps the skin absorb other vitamins like A, D, E and K better.

In a recent study conducted at UCLA's Center for Human Nutrition, avocado consumption significantly improves skin elasticity and firmness and increases anti-cancer carotenoids in the body.

yogurt

Yogurt is known as a gut food because of the probiotics that most yogurts contain. However, what many yogurt lovers don't know is that yogurt is also a healthy skin food. There is a link between gut health and inflammation, and between inflammation and certain skin conditions, such as eczema, dermatitis and psoriasis.

Look for yogurts without added sugar, as sugar can cause inflammation and negate the anti-inflammatory properties of probiotics.

the kiwi

Kiwi is rich in vitamin C, an important molecule for skin health. It limits the damage caused by ultraviolet (UV) exposure, regulates collagen synthesis in the body, limits free radicals and helps to hydrate the skin.

One serving of kiwi provides most of the recommended daily intake of vitamin C. Adding just one kiwi a day to a salad or dessert is a step towards smooth skin.

oily fish

Cold water fish such as herring, mackerel, salmon and tuna contain high amounts of omega-3 fatty acids and coenzyme Q10 (CoQ10). Both play an important role in skin health, maintaining homeostasis.

Omega-3s improve the skin's barrier, reduce inflammation caused by UV rays, relieve dry skin and prevent cancer. CoQ10 fights free radicals, reduces the signs of aging and the chance of skin cancer.

olive oil

Another great anti-inflammatory olive oil contains antioxidants and vitamins like vitamin E and vitamin K. Vitamin E protects the skin from free radicals, damage and reduces the chance of skin cancer. Vitamin K is a coagulant (helps blood clot) and helps regulate calcium levels. For the skin, this means reduced dark circles and improved overall healing.

Olive oil is also rich in beneficial fatty acids, especially omega-9 oleic acid, which helps maintain skin hydration and elasticity, reduces inflammation and helps the body absorb moisture.Vitamin E.

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Nuts such as walnuts, peanuts, almonds and hazelnuts are good sources of vitamin E. In fact, they are sometimes called the "perfect source" of vitamin E. Nuts have the same benefits of coconut oil as olives and are a versatile food. it is added to your diet in various recipes, eaten as a snack or even used as a meat substitute.

Strawberry

Rich in vitamin C and antioxidants (polyphenols), strawberries are another food to add to your skin diet. These juicy bits help boost collagen production, fight free radicals, soothe dry skin and reduce signs of aging.

It doesn't hurt that strawberries are delicious, cheap, and easy to grow or buy at any grocery store or farmer's market when they're in season. Add it to cereals, smoothies and salads, or simply eat it as a treat.

the tomatoes

Tomatoes are rich in vitamin C and vitamin K, but they are characterized by lycopene. Lycopene is an antioxidant that helps prevent skin damage caused by sun exposure. Some studies show that lycopene also reduces sunburn.

Tomato is another very versatile food that can be eaten raw or cooked and added to food in various ways, such as: B. tomato paste, tomato sauce, tomato soup, etc.

linseed

Flaxseed is rich in omega-3 fatty acids and phytochemicals called lignans. Omega-3 fatty acids offer many anti-inflammatory benefits to the skin, like lignans, which are known to increase collagen production and reduce inflammation.

To get the most out of flaxseeds, experts recommend ground seeds over whole seeds, as they digest faster. Add ground flaxseed to cereal, dips or yogurt for another healthy skin food.

sweet pepper

You've probably noticed that many of the best foods for skin health contain vitamin C. Peppers are no exception. Whether red, green or yellow, they are rich in vitamin C. But they also contain beta-carotene or vitamin A, which stimulates the production of collagen. Adding peppers to your diet can help reduce the signs of aging and promote smoother, more supple skin.

Dark chocolate

It might not be the best news you hear all day, but dark chocolate is a powerful food for skin health. It is full of antioxidants called flavanols that protect and reduce sun damage. Flavanols also increase blood flow to the skin, which can protect against aging.

To reduce the inflammation that can be caused by sugar consumption, choose dark chocolate with a high percentage of cocoa.

watermelon

Hydration is key to healthy skin and watermelon is 92% water. But it also contains vitamin C, vitamin A and lycopene. Add it all up and you have a delicious treatment that slows aging, boosts collagen production, reduces inflammation and gives your skin a big dose of hydration.

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