Healthy skin and a nutritious diet go hand in hand. All of your organs require nutrients so that they can function properly. Your skin is the largest organ of the human body and needs to be nourished as much as your internal organs.
Eating a healthy diet can be especially beneficial for skin health because the skin often receives vitamins and other essential nutrients long after your other organs and body systems are nourished. Basically, if your body is healthy, your skin will be too. Therefore, choose foods that will benefit your whole body. Let’s explore the top 6 foods for healthy skin.
1. Fresh Fruit
Fresh fruits contain vitamin C. This is a powerful antioxidant that helps to protect skin cells by keeping harmful free radicals from the sun’s UV rays at bay. Vitamin C is also necessary for healing surface wounds and abrasions to the skin.
Dark-hued berries, as well as yellow and orange, contain vitamins A and C, carotenoids, and magnesium. These are all necessary for collagen synthesis and for keeping the skin moist.
2. Green Vegetables
Dark leafy greens, such as spinach, collard greens, and kale, contain numerous vitamins, including Vitamin A. This vitamin plays an important role in repairing skin tissue and replacing cells that contribute to the structure and elasticity of the skin. It also helps prevent dry, rough skin, which may be a sign that you are deficient in this vitamin. These greens are also rich in antioxidants that can discourage the onset of skin cancer.
Green cruciferous vegetables, such as broccoli and Brussels sprouts, are great sources of vitamins A, C, and K. They also contain lutein. Lutein is a beta-carotene that reduces damage from the sun and aging. Cruciferous vegetables also contain sulforaphane. This is believed to support your body’s immune system so it can respond efficiently to damage at the cellular level that can lead to cancer.
Pure water may be the most important thing to include in your diet for healthy skin. If your skin isn’t hydrated, it will become dry, flaky, and tight. It is believed that diets with a high water intake will have a positive impact on skin physiology. It is recommended that you consume between 12 and 16 cups of water a day.
While on the subject of hydration, you should also apply water and other moisturizers directly to the skin. There are many excellent skincare products that contain topical moisturizers and water that you can rub, roll, or spray on your skin.
Oily fish, and similar foods that contain omega-3 fatty acids, can help to improve and maintain the health of your skin. If you are plagued with dry skin, consider adding more omega-3 rich foods to your diet. Omega-3 fatty acids help increase healthy moisture levels in the skin, reduce inflammation, and protect against damaging sun rays.
Omega-3s, such as those available in salmon, mackerel, and sardines, are beneficial for people prone to acne. The lean protein in fish is also great for maintaining the plumpness and strength of the skin. Fish is often a good source of vitamins D and E, as well as zinc.
5. Nuts and Seeds
Nuts and seeds, especially almonds, walnuts, and sunflower seeds, are nutritionally dense in protein, healthy fats, and vitamin E. In addition to getting these nutrients from the actual nuts and seeds, the oil extracted from them is also good for the skin. It helps decrease inflammation that contributes to premature aging.
6. Probiotic Dairy
The protein and probiotics in yogurt, kefir, and cottage cheese are beneficial for the skin and your entire body. Probiotics are known to have anti-inflammatory properties that are great for reducing the risk of breakouts, eruptions, and flareups like acne, eczema, and psoriasis.
The probiotics and B vitamins in yogurt are also known to help detoxify the skin and promote natural hydration. This can result in a smoother and healthier appearance. Rather than buying flavored products that have sugar, reach for the plain dairy and add some of the fruits, nuts, and seeds mentioned here for an extra boost to the skin.