We all know that the wellness of an engine greatly depends on the quality of the fuel we put in it.
If you fill up your tank with low-quality fuel, at some point it damages the whole engine
Well, when it comes to humans, food is the fuel.
This means that we need to put good food in our systems to maintain wellness and good health. This is especially true when we’re talking about dental, stomach, and derma health.
Depending on the nutrients we receive from food, we can either improve or degrade our health.
The biggest organ in our body – the skin – depends tremendously on the food we consume.
There are certain ingredients that our skin needs to be healthy.
That’s why in this article I have compiled a list of 10 food for a healthy skin. So, if you’re interested in improving your skin health, keep reading!
10 Food For a Healthy Skin
1. Fatty Fish
Fatty fish, such as salmon, mackerel, and herring, are excellent food for a healthy skin.
They’re rich sources of omega-3 fatty acids, which are crucial for ensuring skin health.
Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized.
An omega-3 fatty acid deficiency can cause dry skin.
The omega-3 fats in fish reduce inflammation, which can cause redness and acne.
They can even make your skin less sensitive to the sun’s harmful UV rays.
As you probably know, fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin.
Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation.
This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin.
Lastly, fish provides zinc — a mineral vital for regulating the following:
- Overall skin health.
- The production of new skin cells.
All in all, fish is one of the best ingredients to include in your diet for healthy skin.
I’m sure you have been seeing avocado toast all over Instagram and now I’m telling you – there is a good reason for that.
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin.
Getting enough healthy fats is essential to help keep skin flexible and moisturized.
Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage.
Most people don’t get enough vitamin E through their diet so make sure to get your vitamins.
Walnuts have many characteristics that make them an excellent food for healthy skin.
They’re a good source of essential fatty acids, which are fats that your body cannot make themselves.
They’re richer than most other nuts in both omega-3 and omega-6 fatty acids.
Omega-3 fats are great at reducing inflammation in your body — including in your skin.
While omega-6 fatty acids are plentiful in the Western diet, sources of omega 3 fatty acids are rare making walnuts a valuable asset to your diet.
What’s more, walnuts contain other nutrients that your skin needs to function
properly and stay healthy.
One ounce (28 grams) of walnuts contains 8% of the DV for zinc.
Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams).
4. Sweet Potatoes
One of the most valuable nutrients in sweet potatoes is beta carotene.
It functions as pro-vitamin A, which means it can be converted into vitamin A in your body.
Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes.
Sweet potatoes are one of the best sources of beta carotene — one 1/2- cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A.
Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure.
This may help prevent sunburn, cell death, and dry, wrinkled skin.
Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.
5. Red or Yellow Bell Peppers
The #5 one on the best food for a healthy skin list are bell peppers.
Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.
One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A.
They’re also one of the best sources of vitamin C.
This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong.
Collagen is that one ingredient you see on every anti-aging cream to ever exist. – Pssst, here is the anti-aging cream I personally use, you’ll thank me later 😉 –
A single cup (149 grams) of bell pepper provides an impressive 211% of the DV for vitamin C.
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C.
It also contains lutein, a carotenoid that works like beta carotene.
Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits.
It may even have anti-cancer effects, including some types of skin cancer.
Sulforaphane is likewise a powerful protective agent against sun damage.
It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body.
In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours.
That doesn’t mean you should ditch the sunscreen but still, eat your broccoli.
Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.
Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun.
They may also help prevent wrinkling.
Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.
Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil.
Fat increases your absorption of carotenoids.
Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.
Isoflavones may benefit several parts of your body, including your skin.
One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity.
In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong.
These isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation — which may reduce the risk of some skin cancers.
9. Green Tea
Green tea may help protect your skin from damage and aging.
The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.
Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage.
One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
Green tea also improved the moisture, roughness, thickness, and elasticity of their skin.
However, if you like having your tea with milk, you might want to avoid it, as there’s evidence that milk could reduce the effect of green tea’s antioxidants.
10. Dark Chocolate
Everyone loves chocolate which makes the last food on the list so exciting.
If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.
After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.
Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin.
A study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.
Several other studies have observed similar results, including improvements in the appearance of wrinkles.
However, keep in mind that at least one study didn’t find significant effects.
Make sure to choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum.
In The End…
What you eat can significantly affect your skin health.
That’s why it is important to make sure you’re getting enough essential nutrients to protect your skin.
The foods on this list are great options to keep your skin healthy, strong, and attractive.
Your skin will be happier if you focus on taking care of it from the inside to the outside.
I already covered the inside part, for the outside, somethink like the XYZ Smart Collagen that I personally use to improve my skin firmness, texture and overall appearance may do wonder for you!
Depending on the type of skin you have, this natural collagen cream can deliver amazing results in just a few weeks.
Click here to discover how your skin could look after 12 weeks using XYZ Smart Collagen. You’ll thank me later 😉