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Last Updated on November 9, 2022
No one can stop the process of aging. But we can control how we look. If you can focus on the right foods for healthy skin, then you can certainly minimize the damage and even reverse the harm that has already been caused. Proper nutrition makes your skin better and also improves your overall health. An unhealthy diet, on the other hand, will harm your metabolism, which eventually will cause many problems. Your hair, nails, skin, and many organs can get affected.
Research suggests that foods are good for your skin, especially those containing omega 3 and omega 6 fatty acids, vitamin E, and antioxidants. Hydration is also equally important for skin health. So, make sure to drink enough water throughout the day.
Best Foods for Healthy Skin
What foods are good for the skin? Luckily, there are many options, like fruits and veggies. Eggs, meat, tea, and coffee may also help. Rich foods packed with nutrients will help. You can also try superfood signature facials for your skin care. Here are 7 top foods that will give you the perfect skin and also make it keep looking good.
- Broth
Bone broth has collagen, which can increase its production in your body. It can also increase your skin’s elasticity and reduce those wrinkles and fine lines because increased collagen will boost your skin cell turnover and create new structural components, which will improve your skin complexion and keep it looking more vibrant.
- Fish
Mackerel, herring, salmon, and other fatty fish are all good for your skin. They are rich in omega 3 fatty acids that will keep your skin properly moisturized, supple, and the skin cell thick. Its deficiency is bad news, because it can make your skin dry.
There are many benefits. For example, it can reduce skin inflammation that can be the reason for acne and redness. Deficiency of omega 3 may also increase the sensitivity of your skin to the sun’s RV rays.
Besides, mackerel, herring, salmon will all give you vitamin E, which is a very important antioxidant for the skin. It protects you against damage from inflammation and free radicals. Finally, the fish will also provide the mineral zinc that will boost the production of skin cells. Zinc deficiency may cause lesions and skin inflammation and also delay the process of wound healing.
- Nuts
Nuts too offer similar benefits like fatty fish, which makes them a great selection in the menu. For example, walnuts will give you a lot of omega 3 and 6 unsaturated fatty acids. Sadly, however, the western diet severely lacks enough omega 3s. Also remember to balance the two (omega 3 and 6). Most people in the west consume a lot more omega 6. This can cause inflammation and may even worsen a skin condition like psoriasis.
- Broccoli
Broccoli is packed with many important minerals and vitamins like vitamin A, C, and zinc that are good for the health of your skin. It also has lutein, which is a key carotenoid. Lutein will prevent oxidative damage that can make your skin wrinkled and dry.
Broccoli contains a special compound known as sulforaphane that offers many benefits. According to some researchers, it may even protect against skin cancer. Sulforaphane also activates several protective systems in the human body. According to evidence, it may even help your body maintain the collagen levels.
- Eggs
Eggs and meat are rich in amino acids that work as the building block of collagen production. Eggs can improve skin texture, whether it is oily or dry. The yolk has a lot of fatty acids that will give your skin the moisture it needs. The white portion has albumin, which is a protein that will remove the excess oil and tighten the pores.
- Avocado
This super food has a lot of healthy fats that can also be good for the skin, according to many researchers. They have found that avocados can keep the skin moisturized and flexible.
A study involved more than 700 women. The researchers discovered that the healthy fats from avocados gave the women glowing skin. Evidence also suggests that the food contains compounds, which help prevent sun damage. Remember, UV damage can be a major reason for wrinkles.
Avocados contain vitamin E that prevents oxidative damage. Half an avocado or a 100 gram serving will give you 14% of your daily value for vitamin E. It will also provide vitamin C – its deficiency can make your skin look scaly, which can increase the risk of bruises.
- Carrots
Carrots have the orange color because of the presence of beta-carotene, a precursor of Vitamin A. This vitamin can reduce the oil production and may even improve psoriasis. This makes carrots one of the most important plant based foods.
How best to have these super foods? You can eat them raw or in a salad, except broth, of course. They are all important source of vitamin and other key ingredients that will improve your overall skin health. Just focus on the foods to eat for healthy skin, avoid excessive exposure to the sun rays, and don’t use too many chemical cosmetic products. You will have great skin. Your face will look awesome.
