The skin is the largest organ and is the most exposed to environmental effects. Increasing pollutants in the air and atmosphere manifest in the form of smog, fog, and high temperatures. Skincare products, treatments, nutrients and a balanced diet are essential for healthy and glowing skin. But skin treatments, facials, and skin care routines are only helpful in improving skin conditions and effective in addressing surface-level problems. Here are the 10 foods for healthy and glowing skin, that provide the required nutrition and younger-looking skin.
Lately, scientists have proven the importance of a balanced and healthy diet for glowing skin. If you wish to stay younger for longer and radiate glowing skin, a good diet will do the trick by repairing damaged skin and improving your skin condition.
Drink more water.
Skin is the largest organ in the body and requires a large water intake daily. Drinking water for healthy and glowing skin is probably the best advice that is well known but barely adhered to. The water keeps you hydrated and helps your skin absorb essential nutrients. Drinking less water than required will make the skin dry and more prone to aging.
If you supply enough water to your skin, it will have fewer wrinkles, an improved complexion, and reduced itchiness. Water will improve the healing of the skin, help in clearing acne, and slow down the aging process.
Eat more nuts.
Nuts are the perfect food for healthy unsaturated fats, the most advised snacks for killing hunger, and vital for maintaining a healthy complexion. Walnuts, almonds, and Brazil nuts are jam-packed with essential nutrients for the skin.
Experts have written a lot about the requirements of zinc, vitamin E, vitamin C, and fats for healthy and glowing skin; walnuts are a good source of these nutrients. In addition, the high components of fatty acids in walnuts, otherwise not produced by the body, supplement Omega-3, reducing inflammation in your body and skin. Zinc, another nutrient in walnuts, helps your skin act as a barrier, speed up the healing process, and combat bacteria.
[REFERENCE: “Office of Dietary Supplements – Omega-3 Fatty Acids.” Omega-3 Fatty Acids – Health Professional Fact Sheet, 15 Feb. 2023, ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional.]
Almonds are also a rich source of vitamin E, zinc, magnesium, omega-3 fatty acids, and protein. The inflammatory properties of these elements, their support for the immune system, cell functions, and skin health, and their ability to improve the skin as a barrier make almonds an ideal food for healthier skin. No doubt, almond oils, waters, and lotions are the blue-eyed products in the cosmetic industry.
Add the Seeds.
Even if you are as ignorant about skincare routines and treatments as an artist is about financial analysis, you must have heard about the seeds’ use as skin care products or remedies. Well, those are not stories at all because seeds have a rich content of vitamin E, antioxidants, omega-3 fatty acids, and fiber.
Sunflower seeds will help your skin stay younger for a longer time and slow down the aging process, thanks to their vitamin E content and antioxidant properties. Pumpkin seeds are also well known as anti-aging foods because of the zinc and carotenoids — molecules in bright orange pigment.
Vegetarian omega-3s, fiber, and proteins make chia seeds the perfect food for skin health.
[REFERENCE: “Omega-3 Fatty Acids and Plant-Based Diets.” Physicians Committee for Responsible Medicine, www.pcrm.org/good-nutrition/nutrition-information/omega-3. Accessed 16 May 2023.]
Include Fatty Fish in your diet.
By now, we know omega-3 fatty acids, vitamin E, and antioxidants are the ingredients for maintaining healthy skin. Fatty fish, such as salmon, mackerel, and herring, are the sources of these ingredients. Seafood is also rich in proteins and zinc, which help to guard your skin against inflammation, assist in the production of new skin cells, and improve the overall health of your skin.
Everyone adores hydrated, supple, and flexible skin Avacado will make you love your skin for its moisture and elasticity. Avocado is full of healthy fats and vitamin C, apart from vitamin E, and contains 11% of the DV (daily value) for vitamin C.
[REFERENCE: “StackPath.” StackPath, californiaavocado.com/nutrition/avocado-serving-size-update. Accessed 16 May 2023.]
The vitamin C content in avocados protects your skin against oxidative damage and sun damage.
The benefits of broccoli for your skin’s health are immense. Packed with vitamin A, vitamin C, and zinc, broccoli also contains lutein and sulforaphane. Both ingredients have protective properties and can save your skin. Lutein assists the skin in the fight against the oxidative damage known to make your skin dry and wrinkled.
Sulforaphane has potent protective properties against sun damage; laboratory tests suggest a 29% reduction in damage to the skin due to UV light.
The protective properties of ingredients found in broccoli make it a food that helps your skin stay safe from the harsh effects of oxidative and sun damage. Broccoli can also minimize the risk of skin cancer and damage from sunburn.
Sweet potatoes are a source of vitamin A for the skin, and we all know that vitamin A provides collagen to the skin and keeps it more supple and young. Beta-carotene, found in sweet potatoes, is a form of carotenoid; our body has the capacity to convert beta-carotene into vitamin A.
Beta-carotene is protective against sun exposure and prevents sunburn, wrinkles, and dry skin. To our amazement, consuming a high amount of beta-carotene adds a warm orange color to the skin, radiating a healthier appearance.
The unique ingredient isoflavones, found in soy, obstructs estrogen production. Soy can help reduce wrinkles and improve skin elasticity, especially in middle-aged women. Soy helps a lot with increasing collagen and reducing skin dryness in postmenopausal women. Overall, isoflavones improve skin elasticity, dryness, wrinkles, and collagen.
These leafy greens are rich in antioxidants—vitamins A, B, C, and K—that have a variety of benefits for the skin. Kale is known for reducing skin hyperpigmentation and dark circles. The antioxidant properties of vitamin C protect the skin against free radical damage. Kale also promotes the production of new skin cells and collagen, helping to maintain the skin’s firmness and bounce.
Cocoa has a remarkable impact on the skin. Experiments have shown that consuming high-antioxidant cocoa powder for 6–12 weeks gives you thicker and more hydrated skin. Cocoa makes your skin less sensitive to sunburn, less rough and scaly, and improves blood flow. The only precaution is to use dark chocolate with 70% cocoa to maximize the benefits for the skin.
The bottom line
In addition to surface-level treatments, skin requires essential nutrients; ensure that you consume these nutrients to protect your skin. What you eat affects the ability of your skin to fight against harsh external factors and the production of nutrients and vitamins. The foods in the article have immense benefits for Healthy and Glowing Skin.
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