The skin is the largest organ, accounting for one-seventh of your total weight. The main function of the skin is to protect the entire body from sunlight, heat and cold, germs, pathogens and toxins.
While most people focus on external skin care using moisturizers, sunscreens and other skin care products, a balanced and balanced diet is one of the most important factors in maintaining healthy, youthful skin.
Certain nutrients, such as selenium, zinc, omega-3 fats, and vitamins A, C, and E, protect skin from dehydration, loss of elasticity, and oxidative and sun damage.
Regular consumption of foods rich in nutrients that protect and protect the skin can help reduce signs of aging, reduce skin conditions, and improve skin moisture and elasticity.
Here are the 13 best foods for healthy skin.
Strawberries are rich in skin-beneficial nutrients such as vitamin C, anthocyanins, phenolic acids and flavonoids.
Vitamin C protects skin cells from oxidative damage and is essential for skin health as it is required for the production of collagen, the main protein that makes up 75% of skin's dry weight.
Your skin contains up to 64 milligrams (mg) of vitamin C per 100 grams of epidermis or dermis.
Strawberries are an excellent source of vitamin C, with one cup of sliced strawberries providing 97.6 mg, or 108% of the Daily Value (DV).
Maintaining a healthy gut is very important for your skin. Dysbiosis, the medical term for gut imbalance, is linked to skin conditions such as acne and psoriasis, and research shows that skin and gut health are closely linked.
Eating foods rich in beneficial bacteria known as probiotics is one of the best ways to keep your gut and skin healthy.
Kimchi is a fermented food made from Chinese cabbage and other ingredients such as red onions, radishes, carrots and cucumbers. Kimchi is rich in probiotics and nutrients that are beneficial for skin health, including provitamin A and vitamin C.
Blood oranges are a red-fleshed variety of citrus fruit that is rich in nutrients. Blood orange's ruby color comes from powerful antioxidant compounds called anthocyanins, which help protect skin cells from damage. Anthocyanins have powerful anti-inflammatory and antioxidant effects, which may be especially beneficial for people with inflammatory skin conditions such as acne.
Blood oranges are also rich in vitamin C, which is important for collagen production and helps protect skin cells from UV rays.
Sunflower seeds contain protein, a substance that builds skin and is important for wound healing and the formation of new skin cells. They are also rich in vitamin E, which acts as a powerful antioxidant in the body.
Vitamin E plays an important role in skin health as it protects skin cells from sun damage, controls inflammation, and is involved in the synthesis of collagen and elastin proteins, which help maintain elasticity and a youthful appearance of the skin.
One ounce of sunflower seeds contains 49% of the daily value of vitamin E.
To make bone broth, collagen-rich animal bones are boiled for a long time, usually more than eight hours, to release the liquid contained in substances that support skin health, such as gelatin.
Gelatin is a collagen derivative and is rich in the amino acids glycine, proline and lysine, which are essential for collagen synthesis.
A glass of bone broth will help hydrate your skin and provide it with the amino acids it needs to repair and regenerate cells.
While organ meats like liver and heart aren't as popular as protein sources like chicken and steak, they are some of the most nutritious sources of protein you can eat and contain many important vitamins and minerals. for body. Skin health.
For example, beef liver is rich in protein, and just one 85-gram serving meets your daily requirement of copper, a mineral that protects skin from the damaging effects of free radicals and prevents oxidative damage to skin cells. It is also involved in collagen maturation and skin cell growth.
In addition, organic meat is a rich source of selenium, vitamin A and zinc, which play an important role in skin health.
Shellfish such as oysters, mussels and clams are a smart choice if you want healthy, glowing skin. Not only are shellfish a source of skin-healthy minerals like selenium, zinc, and copper, shellfish are also rich in protein and anti-inflammatory omega-3 fats.
Shellfish such as oysters are especially rich in zinc, a mineral that helps control inflammation and promote healing of skin wounds, as well as selenium, a mineral that has powerful antioxidant properties and helps protect skin cells from oxidative damage and ultraviolet rays. Eating six medium-sized oysters provides your daily requirement for zinc and provides 30% of your daily requirement for selenium. Shellfish contain omega-3 fats, which have powerful anti-inflammatory effects and play an important role in skin structure and function.
Broccoli is a good source of fiber, which helps improve gut health. This cruciferous vegetable is rich in vitamin C and polyphenolic antioxidants. Polyphenols inhibit certain enzymes involved in the breakdown of skin proteins, collagen and elastin, helping to reduce signs of aging. These ingredients help prevent UV damage, have an anti-inflammatory effect, accelerate skin regeneration, improve blood circulation and skin elasticity. In addition, broccoli is a source of beta-carotene, a provitamin A carotenoid that has antibacterial properties.
Eating vegetables such as broccoli provides the nutrients your body needs to maintain healthy skin. Additionally, a 2015 review of 18 studies found that people who ate more vegetables, fruits and fish, as well as beta-carotene and vitamins A, C, D and E, had a lower risk of developing skin cancer. .
Vitamin D is a fat-soluble nutrient essential for the growth of skin cells and the formation and function of the skin barrier, the outer layer of the skin. Vitamin D helps control inflammation and protect the skin's immune system, thereby helping to protect the body from pathogens and other harmful substances.
Vitamin D deficiency is associated with skin conditions such as psoriasis and eczema.
Trout is one of the few foods rich in vitamin D. A 3-ounce serving of cooked trout provides 645 IU of vitamin D, or 81% of the daily value. Trout contains zinc, selenium, protein and omega-3 fats. Omega-3 fats, DHA and EPA, may help prevent skin cancer and have strong anti-inflammatory properties that may be beneficial for people with skin conditions.
Watermelon contains over 90% water, making it an excellent choice for hydrating your skin from the inside out. Drinking plenty of water and hydrating foods like watermelon can help your skin look younger as moisture reduces the appearance of wrinkles.
Watermelon not only hydrates, but is also a source of skin-supporting vitamin C such as lycopene and beta-carotene.
It also contains the amino acid L-citrulline, which helps maintain healthy circulation, which is important for nourishing skin cells.
Regular consumption of cherries can help improve overall health by reducing symptoms of oxidative stress, lowering blood pressure and supporting heart health. In addition, cherries are rich in antioxidants such as anthocyanins, hydroxycinnamic acids and flavin-3-ol, which help protect skin cells from ultraviolet rays.
Cherries are rich in vitamin C and contain fiber, which helps maintain a healthy gut environment, which is essential for maintaining healthy skin.
Cherries also contain compounds such as melatonin, which help improve sleep quality. Research shows that drinking cherry products, such as tart cherry juice, may improve sleep quality. Adequate sleep is essential for healthy skin because the skin repairs itself while you sleep.
Tomatoes are a major dietary source of the carotenoid lycopene, accounting for about 80% of the lycopene consumed by Americans. Lycopene has anti-inflammatory and anti-inflammatory properties and protects the skin from sun damage.
Additionally, several studies have shown that eating lycopene-rich tomatoes can help improve the appearance of your skin.
A 2023 review of 21 studies found that tomato and lycopene supplements reduced skin redness, improved skin texture and tone, and prevented skin damage from UV rays and skin aging from sunlight.
Smoothies are one of the best ways to combine a variety of skin-healthy foods into one nutritious drink. Vitamin C-rich fruits like strawberries, a source of healthy fats, smoothies like sunflower or almond butter, and a source of protein are great ways to nourish your skin from the inside out.
Adding collagen peptides to the skin will enhance the skin tightening effect. Research shows that increasing collagen improves several aspects of skin health, including wrinkle depth, texture, elasticity and hydration.
Your skin needs a constant supply of nutrients to stay healthy, hydrated and looking youthful.
Some foods, such as strawberries, shellfish, sunflower seeds, kimchi and broccoli, contain vitamins, minerals, antioxidants and other nutrients important for skin health, such as protein.
Try incorporating the foods listed above into your diet for easy and delicious skin care.