Eating the right food is not just good for your heart, brain and weight management. It’s also essential for keeping your skin healthy.
As nutritional research advances, researchers are discovering new ways that diet influences skin health.
Eating certain foods makes the skin glow, fights aging and prevents common skin problems. Conversely, the wrong foods can dull your skin, accelerate signs of aging and lead to a myriad of skin problems.
Here are the 5 types of foods that will, when combined with proper skincare and adequate hydration, make your skin glow. Read on to learn more about food for glowing skin.
1. Foods Rich in Vitamin C
Tomatoes, citrus fruits, natural fruit juices, berries, leafy greens, chilli peppers, thyme, parsley.
Vitamin C is one of the most important nutrients for the skin.
It protects against UV damage caused by sun exposure as well as free radical damage from environmental pollutants like ozone.
Vitamin C increases the production of collagen, which tightens the skin and reduces the appearance of wrinkles and fine lines.
Vitamin C can also quickens wound healing on the skin, helps treat acne outbreaks and can help fade away dark spots on the skin through its mild skin lightening effect.
For people with dry skin, vitamin C can prevent further loss of moisture and reverse damage caused by the dryness.
The above foods are some of the best sources of vitamin C. In addition to eating them, consider using vitamin C-based serums and creams topically for added benefits.
2. Foods Rich in Vitamin A
Cooked carrots, tomatoes, cooked sweet potatoes, cooked squash, cooked kales, cooked collards, mango, cantaloupe, salmon, beef liver, lamb liver, King Mackerel, dairy products.
Vitamin A deficiency can result in dry skin, loose and wrinkly skin, slow wound healing, acne breakouts and other skin problems.
Vitamin A boosts production of new skin cells, which keeps the skin smooth and supple. It also prevents the skin from getting too dry and quickens wound healing.
It is also anti-inflammatory, which can help in treating acne and other skin breakouts.
Like Vitamin C, Vitamin A also promotes increased collagen production, making it a potent anti-aging nutrient.
It smooths away fine wrinkles and firms up the skin.
For the best results, combine intake of vitamin A with topical application. Creams, sunscreen and oils containing vitamin A are good for treating acne and reducing the appearance of fine lines.
3. Foods Rich in Omega-3 Fatty Acids
Mackerel, salmon, oysters, herring, cod liver oil, sardines, anchovies, flaxseeds, chia seeds, walnuts, soybeans.
Seafood is rich in Omega-3 fatty acids. They have as many benefits inside your body as they do on your skin.
They contain DHA and EPA, two fatty acids that the body cannot make itself.
These fats provide anti-inflammatory protection to the skin, forming a line of defence against acne, infections and other skin problems.
They also protect against UV damage.
When you take in Omega-3 fats, they form a moisture barrier on your skin, keeping it well hydrated even on a hot day.
If you have dry skin, increasing your consumption of the above foods can help with skin moisturization.
The same applies to people with acne-prone oily skin. A well moisturized skin is less likely to over-produce skin oils that cause clog pores and cause breakouts.
Topically applied Omega-3 fats are also good for your skin. They protect the skin from inflammation, keep it moisturized and prevent sun damage.
A serum with Omega-3 perfectly complements and Omega-3 rich diet.
4. Foods Rich in Minerals
Fish, nuts, whole grains, red meat, poultry, eggs, green vegetables, legumes, herbal teas.
Minerals are essential for many body processes and organs. They are import for growth and development as well as brain function, heart health and overall wellness.
For the skin, the most beneficial minerals include zinc, copper, selenium, magnesium, potassium and silica.
These minerals maintain skin elasticity, provide antioxidant protection, reduce inflammation, promote the production of collagen and help with skin problems like acne.
- Read also: What Are The Best Red Wine Brands For Skin?
5. Foods Rich in Antioxidants
Citrus fruits (rich in vitamin C, a powerful antioxidant), leafy green vegetables, grapes, berries, nuts, legumes, sweet potatoes, green tea, whole grains, fish.
The above list already contains lots of antioxidant-rich foods. But the importance of these compounds warrants its own category.
Antioxidants are protective compounds.
They prevent free radicals – which can form from UV exposure, high stress levels, environmental pollution etc. – from damaging cells.
Eating foods rich in antioxidants keeps your skin healthy and young.