As the saying goes, you are what you eat. Skin care won't only get you so far: if you want to maintain your youthful appearance, you also need to eat foods like avocados and fish, which research shows are beneficial for the health and appearance of your skin.
“In a broad context, the skin is a part of the body and you cannot rely solely on topical treatments to keep it in good condition,” says the doctor. Zhaoping Li, head of the Department of Clinical Nutrition at UCLA. At the University of California. health.
“Skin health will not be good, especially if your body is not in the best condition.”
Let's take a look at five foods that are beneficial for healthy skin.
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1. Avocado improves the appearance of the skin
Avocados are full of healthy fats. Eating healthy fats benefits your body in many ways, including the appearance of your skin. Including healthy fats like avocados in your diet can help keep your skin smooth, wrinkle-free, and hydrated, Healthline reports.
Regular consumption of avocados can improve skin elasticity and firmness, according to a 2022 study by the Center for Human Nutrition at the University of California, Los Angeles.
During the study, 39 women were asked to eat avocado every day. Participants in the control group were asked to follow a normal eating pattern. After two months, scientists found that women who included avocados in their daily diet showed a noticeable improvement in skin elasticity and firmness.
"This research has shown even more clearly that if you want to keep your skin youthful and radiant, the best approach is not to limit yourself to topical products, but to improve your diet overall. If you eat well for your entire body, your skin will reflect that," he said. Read UCLA.
2. Fruits and vegetables are rich in vitamin C
Vitamin C is an antioxidant that helps fight harmful UV rays and stimulates the production of collagen, which serves as the building block of skin and helps prevent aging, according to GoodRx Health.
Some foods rich in vitamin C include citrus fruits, broccoli, bell peppers, kiwi and strawberries, according to the Cleveland Clinic.
A 2017 research review focused on the role of vitamin C in maintaining healthy skin and how increasing vitamin C intake benefits the skin. Researchers have found that taking vitamin C has many benefits for the health and appearance of your skin, including:
Good skin is associated with the consumption of fruits and vegetables.
Vitamin C can reverse the signs of skin aging.
Vitamin C helps heal wounds and reduce scar tissue.
Skin tissue depends on vitamin C to produce collagen.
3. Oily fish can fight skin infections
Fatty fish like tuna, salmon, mackerel, and sardines are rich in omega-3 fatty acids, which fight inflammation and help maintain collagen in the skin, according to the Cleveland Clinic. Consuming enough omega-3 fatty acids is essential for smooth, shiny and hydrated skin. Additionally, according to a 2010 study, a deficiency of omega-3 fatty acids can cause dry skin.
One study found that fish oil supplements can help fight inflammatory and autoimmune diseases that affect the skin, such as lupus and psoriasis.
A 2018 review published in Marine Drugs states that fatty fish oils and omega-3 fatty acids can help improve overall skin health by promoting skin healing, improving skin barrier function, maintaining balance of the skin and prevent inflammation.
4. Dark chocolate protects the skin from sunlight
Sun protection is another benefit of dark chocolate. According to a 2021 study, the antioxidants in dark chocolate can increase blood flow to the skin and help protect it from the sun. The flavanols found in dark chocolate can thicken and hydrate the skin.
A small 2009 study found that regular consumption of flavanol-rich chocolate was associated with significant skin protection from UV damage. Milk chocolate has no effect on sun protection.
According to a 2006 study, women who consumed antioxidant-rich cocoa powder daily for 6 to 12 weeks had more hydrated and plump skin. Your skin is also smoother, less flaky, and burns more slowly.
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5. Soy can increase skin elasticity.
Soy comes from soybeans, a legume that contains isoflavones, which are plant compounds that can mimic estrogen, Healthline reports.
A 2007 study found that middle-aged women who took soy isoflavones daily for two to three months experienced improvements in fine lines and skin elasticity. The control group experienced no changes in skin appearance.
Another study found that in postmenopausal women, soy can help treat dry skin, increase collagen production, and increase skin thickness.