Superlative Foods for Healthy Skin – Skin Diet Tips
Superlative Foods for Healthy Skin – Skin Diet Tips
Diet is vital for health as harmful diet can damage your metabolism, as well originate weight gain 
and even hurt organs, such as your heart and liver. Here, what you consume can eventually affect your organs.
Its important to learn more about diet and the body, it’s progressively clear that what you eat can significantly affect the health and aging of your skin.
The question remains how can you protect your skin? Well, you need no other thing than foods as it will aid your skin healthy and glowing from within. Loaded with nutrients, these foods have amazing healing properties that will really work good for your skin.
Superlative Foods for Healthy Skin – Skin Diet Tips
- Dark Chocolate
For those who love for those who enjoy chocolate. Well, just modify the cocoa percentage and take a bite of a bitter piece of chocolate to ameliorate your skin problems. The cocoa beans are rich in flavonols that possess antioxidant properties.
A group of scientists from the UK has confirmed through their study that cocoa can help shield the skin from UV radiation damage . It, prevents dark spots, premature aging, rashes, and skin cancer.
Whole grains are packed with dietary fiber that helps add bulk to the stool and promote better bowel movement and flushes out toxins. Whole grains are also loaded with vitamins B12, B3, and folic acid.
Vitamin B12 deficiency can cause atopic dermatitis, vitiligo, hyperpigmentation, acne etc. Folic acid helps slow down skin aging and vitamin B3 helps improve skin elasticity and firmness. Consume whole grains such as quinoa, oats, wheat, barley etc. for breakfast to provide your body with a good amount of dietary fiber and vitamins essential for better skin.
Rosemary has anti-inflammatory property, which helps to inhibit acne formation.
Scientists have reported that rosemary and citrus extracts can act together to fight photoaging and skin cancer (36) caused due to repeated sun exposure.
Rosemary and marigold extract was also found to reduce skin irritation in human participants.
Add dried or fresh rosemary to your stew or grilled chicken, fish, or veggies. You can also add rosemary sprig to your detox water to slowly sip the beneficial nutrients.
Superlative Foods for Healthy Skin – Skin Diet Tips
- Fatty Fish
Fish is a source of vitamin E, seen as one of the most essential antioxidants for your skin.
Getting enough vitamin E is good for securing 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.
Fatty fish, like salmon, mackerel and herring, are good foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health.
Omega-3 fatty acids are good to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats 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.
Lastly, fish provides zinc — a mineral vital for regulating inflammation, the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing.
So many vitamins and minerals that are good for skin health, including zinc, vitamin A and vitamin C are contained in Broccoli
It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects 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 on some types of skin cancer .
Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body.
In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin.
- Walnuts
Walnuts are good for the health it have so many attributes that make them an excellent food for healthy skin.
They are a good source of essential fatty acids, which are fats that your body cannot make itself. Walnuts is richer than most other nuts in both omega-3 and omega-6 fatty acids.
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A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce 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. Because walnuts contain a good ratio of these fatty acids, they may fight the inflammatory response to excessive omega-6.
Walnuts also provide small amounts of the antioxidants vitamin E, vitamin C and selenium, in addition to 4–5 grams of protein per ounce (28 grams).
- Sunflower Seeds
Sunflower seeds are good sources of skin-boosting nutrients. One ounce (28 grams) of sunflower seeds packs 37% of the RDI for vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein.
- Avocados
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin (7).
Getting enough of these fats is essential to keep skin flexible and moisturized.
One study in over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin.
Preliminary evidence also shows that avocados contain compounds that may protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging.
Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.
Interestingly, vitamin E seems to be more effective when combined with vitamin C.
- Sweet Potatoes
Beta-carotene is a nutrient found in plants.
It functions as provitamin 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 an excellent source — one 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A.
Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and protects 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.
- Carrot
Carrot is rich in beta-carotene, a carotenoid that gives the carrots their red or orange color. Beta-carotene has antioxidant properties that prevent cell and DNA damage.
However, you must avoid overconsumption of carrots as it may cause discoloration of the skin. Add carrots to your stew, bake a carrot cake, add it to stir-fried veggies or to your salad to get the best benefits of carrot for your skin.
- Papaya
Papayas are not only sweet and delicious they also contain enzymes papain and chymopapain, vitamins A, C, and B, and dietary fiber.
The fruit improves bowel movement and digestion and also regulates blood pressure.
This, in turn, can help you get a fresh and infection-free skin as better digestion means you will be flushing out toxins that can prevent acne and pigmentation.
As stress can lead to high blood pressure and toxic buildup, papaya can help lower blood pressure thereby slowing aging. It has antimicrobial activity and helps to treat burns in children.
- Olive Oil
Olive oil is not only good for weight loss but also improve skin health. Olive oil is loaded with vitamin E which acts as an antioxidant that helps flush out the toxins.
Japanese researchers found that applying olive oil topically can protect the skin from UV radiation and reduce the risk of skin cancer.
In another study, Chinese scientists confirmed that olive oil could help those undergoing chemotherapy by shielding the skin from radiodermatitis.
Make your salad dressing with olive oil or cook your food in olive oil to help your skin get better from within. You can also apply it topically.
- Milk
Contained in milk is calcium, vitamin D, and alpha hydroxy acids (AHA) that help promote good skin health. In fact, milk is what kept Cleopatra’s skin so glowing, soft, and smooth.
The AHA works by stimulating collagen and elastin. It also promotes epidermolysis, that helps remove the upper dead layer of skin.
Therefore, drink a glass of milk with breakfast or before bed, or you can also treat your skin royally by applying the natural white fluid on your skin to make your skin look even toned. If you are lactose intolerant, please refrain from consuming milk
- Almond
Almonds are rich in alpha-tocopherol, one of the nutrients under the vitamin E family.
A 100 g portion of almonds contain 26 mg alpha-tocopherol and helps protect the skin from the harmful UV radiation. Almonds are also an excellent source of flavonoids that contribute to reducing oxidative stress levels.
Have 4-6 almonds with your breakfast every day. You can also add almonds to your salad, breakfast cereal or smoothies. Make a smooth almond paste and apply it on your skin for a brighter and healthy skin
- Tomatoes
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 contain all of the major 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
17. Green Tea
Green tea may 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 in 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.
While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There’s evidence that milk could reduce the impact of green tea’s antioxidants.
18. Red Wine
Red wine is famous for containing resveratrol, a compound that comes from the skin of red grapes. Resveratrol is credited with a wide range of health benefits, among them reducing the effects of aging.
Test-tube studies suggest it may also slow the production of harmful free radicals, which damage skin cells and cause signs of aging.
It is goo to start drinking red wine just because of its potential health benefits. Thus, if you already drink in moderation, you might enjoy red wine as your alcoholic beverage of choice.
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