© Contributed by Marie Balandiat at Pixabay - photo courtesy of KatalinSome people are born with good genes that give them perfect skin, while others struggle with skin conditions. While body chemistry plays an important role, food choices also play an important role in the health of our skin. So, if you want to improve the appearance of your skin, you need to start eating the most effective health foods to help improve your skin.
A small amount of protein in each meal is important because it contains the amino acids L-lysine and L-proline for collagen production. With a lack of protein, your skin is damaged and loses elasticity, leading to wrinkles.
The ideal size of meat is about three ounces, a size that can fit in the palm of your hand. An egg will do, or an eight-ounce cup of Greek yogurt or cottage cheese is an example of where you can get creative.
Fruits and vegetables are also very important because they all have antibacterial properties and help fight the free radicals that our skin is exposed to every day. Try eating these five foods a day for healthy skin and your skin will thank you. Skin-enhancing fruits like blueberries, blackberries, strawberries and black grapes are the best because they contain the most phytochemicals and antioxidants. Citrus fruits, especially oranges, help strengthen the outer layer of the skin and promote healing as they deliver oxygen and nutrients where they are needed.
You should also add more yellow and green vegetables to your diet, while cutting back on starchy foods such as potatoes, which affect blood sugar levels and the rate at which they are broken down in the body. How your body's sugar levels are regulated can affect how your skin looks, in addition to your health, mood and energy levels.
Leafy greens like kale are rich in vitamins C, A and K, which help fight aging. Spinach is another winner for flawless skin, not only because of its vitamin A and B content, but also because of its anti-inflammatory omega-3 fatty acids. Broccoli is another good source. Avocado (although technically a fruit) has strong anti-inflammatory properties and improves skin health with high levels of vitamins C, A and K.
Tomatoes are a rich source of lycopene, lutein, beta-carotene and minerals that help rejuvenate the skin.
Fish is a good choice. Fatty fish such as tuna, salmon and mackerel, with all their omega-3 fatty acids, can be added to your shopping list. Try to eat at least twice a day.
Almonds are good for beautiful skin thanks to their protein, omega-3 and omega-6 fats, vitamin E and minerals. However, you should be careful about the amount consumed. Otherwise, you'll pack on the pounds.
The seeds are great as they contain protein and nutrients for glowing skin. Consider adding sunflower seeds, pumpkin seeds, sesame seeds or oil to your diet.
Get into the habit of using healthy oils like olive oil and canola oil when cooking and baking instead of margarine and butter. I bake a lot with both oils and often substitute them in my recipes that call for margarine or butter without a problem. Extra virgin olive oil has important antibacterial properties due to its polyphenol content.
Try to have enough of the right grain in your life. Oats, quinoa, brown rice instead of white, whole grains instead of white bread are more nutritious, but help the skin in other ways. They provide that extra amount of essential fiber that helps flush toxins from our system that trouble your skin.
Consume a fiber drink daily such as Metamucil, which is great for helping fiber to cleanse your system. The more you release this old food, the more it can ferment, affecting the condition of your skin.
Dark chocolate is rich in antioxidants such as catechins and phenols, which improve blood circulation to the skin and protect against free radical damage. Again, it's hard to resist, so watch your portions or be prepared to buy bigger clothes. The higher the percentage of cocoa in a dark chocolate bar, the better it is for your skin and health. The 70 percent price is a good bet if you can get it at the Bar Square.
While not all of us are gifted with perfect genes, the right products can go a long way in restoring skin health, and you might be surprised!
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