10 Wonderful Foods for Healthy Skin

When it comes to healthy skin, some of the best foods include citrus fruits, pumpkin seeds, carrots, olive oil, certain types of fish, almonds, and many more.

In terms of improving the health of their skin, different people think of many different things. Some immediately think of reducing the effects of the sun, while other may be more concerned with eliminating wrinkles, clearing up blemishes, or enhancing the color or texture. Our skin is the largest organ in our body, and it is the organ that is not only the most susceptible to outside forces, but also the literal “face” that we show the world. Wanting to keep it healthy and looking great is only natural, so it is important to understand what your skin needs to stay in top form.

Our skin cells may regenerate quickly, but they deal with attacks from all sides, from both inside and outside the body. Our skin is susceptible to weather conditions, physical damage, temperature changes, moisture fluctuation, radiation, free radicals, and more. This means that protecting our skin requires a wide arsenal of healthy tools and nutrients to keep it safe.These tools can come in the form of vitamin A, vitamin E, vitamin C, antioxidants, zinc, fatty acids, and many other nutrients, some of which might surprise you. Now, let’s take a closer look at the 10 Best Foods for Healthy Skin.

10 Wonderful Foods for Healthy Skin

healthyskin1) Fish – While this isn’t the first thing that many people think of in terms of skin health, certain types of fish, such as mackerel, salmon, anchovies, trout, and herring all contain significant levels of omega-3 fatty acids, which are considered “good” forms of cholesterol in the body. These fatty acids help to protect against damage from the sun, reduce the risk of skin cancer, facilitate the smooth passage of fluid in the cells, strengthen skin cell membranes, and even reduce inflammation of dermal cells. Adding some fish to your diet is a surefire way to boost the appearance and health of your skin.

2) Pumpkin Seeds – Although many different seeds contain high levels of nutrients and important minerals, pumpkin seeds have a uniquely high content of zinc, which is one of the most important minerals for healthy skin. Zinc increases the regeneration of skin cells, helps to maintain collagen levels, along with vitamin C, and strengthens cell membranes.

3) Citrus Fruits – Fruits and vegetables are very important for the skin, but citrus fruits are famed for their high levels of vitamin C. Also known as ascorbic acid, vitamin C is an essential part of collagen production, which is what composes intracellular tissues, muscle tissue, blood vessels, and organs. With high levels of vitamin C, your skin will also be protected against free radicals, as vitamin C works as an antioxidant to prevent premature aging and wrinkles, while also promoting faster healing of wounds and blemishes.

4) Green Tea – A great deal of research has been done on green tea, and the combination of antioxidant compounds contained in a cup of green tea is an impressive defense against skin cancer. Furthermore, green tea contains tannins that can act as an astringent, reducing the signs of wrinkles on the skin.

5) Almonds – All nuts are beneficial for your body in some way, but almonds specifically have impressive levels of vitamin E, which naturally protects the skin from the harmful effects of the sun. Essentially, the vitamin E in almonds can help to prevent skin cancer and also functions as an antioxidant to slow the signs of aging.

6) Olive OilOlive Oil benefits your skin on both the inside and the outside. The anti-inflammatory properties of olive oil help to reduce inflammation or irritation on the skin, while the antioxidant properties help to prevent more serious internal damage. Also, when rubbed on the skin topically, olive oil can soften the skin and reduce wrinkles.

7) Broccoli – We all know that vegetables are an important part of a daily diet, but for the skin, broccoli’s significant levels of both vitamin C and vitamin E make it an ideal dual defense for the health of your skin against the sun and the damaging effects of free radicals.

8) Whole Wheat – A slightly more rare mineral in our normal diet is selenium, but it is found in large quantities in whole wheat breads and pastas. Selenium strengthens the external skin cells, and also increases flexibility and elasticity to keep your skin looking younger for longer!

9) Low-Fat Dairy Products – One of the most essential vitamins for our skin’s health is vitamin A, which can also break down into beta carotene, which is directly linked to increasing skin health. Dietary Vitamin A also acts as a powerful antioxidant that is present in high percentages in dairy products.

10) Water – Perhaps the most obvious solution for health skin is the one most people forget about! Water helps to flush toxins out of the body by increasing urination and promoting the health of the kidneys. Being well-hydrated also means that your cells are full, meaning that they look healthier, your skin looks smoother, and your organs are functioning at an optimal level!

References
  1. http://jamanetwork.com/journals/jama/article-abstract/350998
  2. http://ajcn.nutrition.org/content/73/5/853.short
  3. http://ajcn.nutrition.org/content/54/3/438.short
  4. http://link.springer.com/article/10.1007/s11130-006-0010-z
  5. http://www.sciencedirect.com/science/article/pii/003042208290295X
  6. http://www.sciencedirect.com/science/article/pii/S0955286306001902
  7. http://jn.nutrition.org/content/135/6/1366.short
  8. http://www.sciencedirect.com/science/article/pii/S1470204500000152
  9. http://www.sciencedirect.com/science/article/pii/S0278691511004364
  10. https://doi.org/10.1079/NRR200255
  11. http://books.google.fr/books?id=9KztuPhf3xAC
  12. http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2010.00304.x/abstract

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3 comments

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1

U should just say selenium or the selenium in raw foods - wheat is a bad gluten for everyone & as rye & barley - we should NOT consume these grains anymore ever also if U'r going to mention dairy - it should only be green/!00%grass fed & not pasteurized!

2

I've always put berries up there, especially the red and blue ones.

3

Not too sure about #Dairy, in my personal experience it is bad for me. Milk from other animals was never supposed to be consumed by us humans, but we do so anyway.

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