People spend a lot of money on skincare products like lotions, creams, and makeup. However, many pieces of research have shown time and again that beautiful and clear skin is not about what you apply on your body. It is instead about what goes inside your body. A healthy diet is crucial to the proper functioning of the body. The food you eat has an impact on your weight, metabolism, and the health of the vital organs like liver, heart, skin, and so on.
Consuming food that is right for your skin is way more effective and a lot cheaper than the cosmetics you buy every month. Besides, these cosmetics contain toxins and chemicals, which are very harmful to your overall health. The excessive use of skin care products can result in irregular periods, infertility, and even cancer. Here are 11 beauty-boosting foods that can do wonders for your skin.
1- Dark Chocolate
Cocoa is good for your health. According to a study, consuming cocoa powder rich in antioxidants renders hydrated and thicker skin. It also makes the skin less scaly and tough. It lowers the skin sensitivity to sunburn and improves blood flow, thus bringing more nutrients to the skin.
Another study shows that eating 20 grams of dark chocolate rich in antioxidants every day enables the skin to endure more than twice the ultraviolet (UV) radiations as compared to eating chocolate low in antioxidants does.
Many other studies have rendered the same results. A few among them have shown that eating dark chocolate results in fewer wrinkles. However, one of those studies could not find any noteworthy impact.
Evidence claims that dark chocolate also has anti-aging effects. According to a research, eating a small piece of chocolate that is 70-90 percent high in cocoa is sufficient to slow the aging effects in the consumer.
Blueberries are believed to slow aging and promote endurance. There are many pieces of research proclaiming the benefits of blueberries, which state that this superfood has cognitive benefits. Along with fighting cancer, supporting digestion, promoting heart health, this tiny fruit boosts brain health and alleviates the effects of aging on
Blueberries are high in anti-oxidants, which are the compounds that battle with harmful free radicals. They protect you against skin damage. A study conducted in China shows that the blueberries not only have antioxidant capacity more than that of blackberries and strawberries but also they contain flavonoids, anthocyanins, and phenols.
Another study published in the British Journal of Nutrition found that consuming wild blueberry powder increases the serum antioxidant by 8.5 percent within an hour. Serum antioxidant is the lightweight serum that provides your skin with vitamins and antioxidants. It moisturizes your skin and prevents the appearance of fine lines.
Besides containing too many nutrients, blueberries are devoid of much calories. They are high in minerals and vitamins, fiber and manganese. That is the reason they are good for weight loss too.
3- Fatty Fish
Fatty fish like salmon, herring, and mackerel make an excellent diet for healthy skin. They are an excellent source of omega-3 fatty acids, which are crucial to skin health. These fatty acids are essential for a thick, moisturized, and supple skin. An omega-3 fat deficiency can result in dry skin. In fact, omega-3 fat present in the fish can reduce
inflammation, which is a known cause of can. These fats also decrease the skin sensitivity to the harmful UV rays coming from the sun.
According to a number of studies, fish oil supplements can help fight the autoimmune conditions like lupus and psoriasis.
Fatty fish, especially salmon can give you a glowing and supple skin. Salmon contains the carotenoid antioxidants of astaxanthin, which profoundly alleviates the free radical damage. It is pertinent to mention here that the free radical damage is the primary cause of anti-aging.
World’s renowned dermatologists recommend including wild-caught salmon in your diet three times a week to have radiant skin.
Fatty fish also contain the high-quality protein. Protein is incumbent for the making of structural proteins that preserve the integrity and strength of the skin.
This ultra-moisturizing fruit is rich in healthy fats. It improves and fortifies various functions of your body including that of your skin.
Avocados are high in vitamins such as A, D, and E, which keep your skin moisturized. Vitamin E is a vital antioxidant, which protects your skin from oxidative damage. Its efficiency gets increased when it is combined with Vitamin C. Vitamin C, itself is an essential nutrient for healthy skin. It creates collagen in your body that is the major structural protein strengthening your skin and keeping it healthy.
The fats present in avocado render your skin flexible. Not only that avocado helps boost collagen production and soothe sunburned skin, but also it treats the age spots. According to one study, the healthy fats present in avocados are linked with decreased wrinkling and increased skin elasticity.
Evidence also shows that avocados have certain compounds that can protect the skin from the damage inflicted by the UV rays coming from the sun. Notably, UV rays can cause skin aging and may result in wrinkling.
The tree nut coming from the Mediterranean region and Central Asia, Walnuts have remained a part of the human diet for thousands of years. The reason being they are excellent food for brain, body shape, and skin. There are high in essential fatty acids, which your body cannot create by itself. They are rich in omega-3 and omega-6, richer than many other nuts for that matter.
Although omega-6 fats induce inflammation in the consumer, omega-3 fats help reducing inflammation in the skin and the entire body. Another good thing about walnuts is that they contain both fatty acids in a good ratio, which enables them to prevent the effects of omega-6 fats. They also carry many other nutrients vital for the proper functioning of the skin.
Walnuts also contain a little amount of zinc, which is critical for the proper functioning of the skin. Zinc is also important because it plays a crucial role in wound healing, fighting bacteria and reducing inflammation. This nut also has antioxidants such as vitamin C, E, and selenium in small amounts, apart from having protein, i.e., 4-5 grams per ounce.
Be it a fruit or a vegetable; everyone is unanimous on the fact that tomato is a great source of nutrients such as Vitamin C and carotenoids like lycopene. Evidence shows that carotenoids like lutein, beta-carotene, and lycopene protect the skin from sun damage and is believed to keep a check on wrinkling.
Tomatoes also contain vitamin C, folate, vitamin K and potassium in adequate amounts. As mentioned earlier, vitamin C is a necessary nutrient for skin’s health. Whereas, potassium keeps the skin moisturized and hydrated. As tomatoes have all the main carotenoids, they are a great food to keep your skin healthy. One thing needs to be
mentioned here that your body cannot absorb carotenoids unless combined with fat, thus ensure that you eat tomatoes with something like olive oil.
7- Leafy Greens
Green leafy vegetables aka leafy greens such as spinach, Brussel sprouts, and broccoli are high in alpha lipoic acid (ALA). ALA is a very powerful anti-aging agent. It also has anti-inflammatory properties and is believed to reduce dark circles, puffiness, blemishes, and redness. It also minimizes the wrinkling.
Furthermore, broccoli is an excellent source of numerous vitamins and minerals like zinc, vitamin C and vitamin A, all of which are essential for maintaining the skin health. It also contains lutein, which protects the skin against oxidative damage. Oxidative damage causes the skin to dry and wrinkle. Moreover, zinc is also good for skin. It helps regulate the overactive oil glands. Those who have acne are likely to be suffering from a deficiency in zinc.
Broccoli also contains a special compound named as sulforaphane. Research has related sulforaphane with treating skin cancers. This compound is also an agent for protection against sun damage. It neutralizes the free radicals harmful for skin and also turns on the other protective systems in human body. Evidence shows that it also preserves the collagen levels in the skin. It also provides protection against UV rays.
Given that these vegetables are packed with essential nutrients, they are also called super veggies.
8- Green Tea
This refreshing drink has much more health benefits than you may think. Not only that it helps keep your weight in check and controls cholesterol, but it also protects your skin from aging and damage.
Green tea contains one of the most powerful compounds, i.e., catechins. These amazing compounds improve your skin health in a number of ways. It also contains antioxidants and thus protects your skin against oxidative damage. It is rich in polyphenols that can reduce inflammation and also help fight cancer.
According to one study, drinking green tea every day reduces redness resulting from exposure to skin. It also alleviates the roughness of the skin and improves moisture, thickness, and elasticity of the skin. You must keep in mind that drinking green tea with milk may reduce its benefits. Also, choose the brand that is low on fluoride as fluoride poses many health-related threats to the consumer.
Eggs are the powerhouse of nutrition. They contain almost all of the necessary nutrients like Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorus, and Selenium.
Eggs also have Vitamin D, E, K, B, Zinc, and Calcium. They are also a great source of protein and healthy fats.
Another interesting fact about this nutrient-packed food is that it is fully edible. Given the nutrition that it contains, it is highly beneficial for skin too. The two key nutrients in the egg, i.e., choline and lutein are essential for skin health. Choline is responsible for creating the fatty portion of the cell membrane, which improves the skin health. It
also maintains the Vitamin B levels in your body. Vitamin B makes the proteins responsible for keeping the skin smooth and firm. Whereas, Lutein is an antioxidant that protects the skin against damage and ensures the elasticity of the skin.
Garlic is one of the most popular ingredients in almost every cuisine across the globe because of its pleasant taste and strong smell. However, it does not only comes good on the tongue but also holds amazing health benefits including that for skin too.
Garlic is high in allicin. Allicin is a compound having antimicrobial and antibacterial properties. This compound enables garlic to fight blemishes. It also contains antioxidants, which are anti-aging. It also helps smooth the skin along with having anti-inflammatory properties. They also improve the blood flow.
When applied on face, garlic can reduce the size of your pimples and also the redness resulting from acne.
11- Sweet Potatoes
A great source of beta-carotene, which is usually found in plants, sweet potatoes are another beauty-boosting food. The human body can convert this nutrient into vitamin A that regulates the healthy production of skin cells. Vitamin A also prompts fibroblasts
that are the cells concerned with tissue development. They help keep the skin firm and youthful.
Beta-carotene is also a natural sunblock. It also acts as an antioxidant and thus protects your skin from sun damage. It also gives a healthier look to your skin.
The father of Western medicine, Hippocrates, said, ‘Let food be thy medicine, and medicine be thy food.’ Treating illness through food is the most ancient and most secure procedure in the history of humankind. You can improve your health through consuming proper diet. Food can play an important role when it comes to your skin health.
Those off-the-shelf skin care products you buy in routine contain a lot of toxins, which are not good for your skin in the long run. They can even result in hormonal imbalances. That is why you should incorporate the nutritious foods in your diet as a part of skincare ritual.