You are what you eat. And it shows on your skin too!
Science is advancing and we are learning more and more about how what we eat affects our body and specifically health and how sensitive our skin becomes to damage and natural aging.
Today we are going to show you the 5 best foods to keep your skin healthy and glowing, as it deserves. Oily fish
1. Ω3 “Oaty Fish”: Oily fish, such as salmon, mackerel and herring, are excellent foods for healthy skin.
They are rich sources of omega-3 fatty acids, which are important for maintaining healthy skin.
Omega-3 fatty acids are essential to keep the skin plump, supple and hydrated. In fact, a deficiency of omega-3 fatty acids 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.
Some studies show that fish oil supplements can help fight inflammatory and autoimmune conditions that affect your skin, such as psoriasis, etc.
Oily fish are also a source of vitamin E, one of the most important antioxidants for your skin.
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Getting enough vitamin E is essential to protect your skin from free radical damage and inflammation.
This type of seafood is also a source of high-quality protein, which is required to maintain the strength and integrity of your skin.
Finally, fish provide zinc – a mineral vital for regulating the following:
Fatty fish like salmon contain omega-3 fatty acids that can reduce inflammation and keep your skin hydrated. It is also a good source of high-quality protein, vitamin E and zinc.
2. Green Tea: Green tea can help protect your skin from damage and aging.
The powerful compounds found in green tea are called catechins, and they work to improve the health of your skin in a number of ways.
Like many other foods that contain antioxidants, green tea can help protect your skin from sun damage.
A 12-week study of 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
Green tea also improved their skin's moisture, roughness, thickness and elasticity.
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While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there is evidence that milk could reduce the effect of green tea's antioxidants.
The catechins found in green tea are powerful antioxidants that can protect your skin from sun damage and reduce redness, as well as improve its hydration, thickness and elasticity.
3. Dark Chocolate: If you need one more reason to eat chocolate..
The effects of cocoa on your skin are apparent.
After 6-12 weeks of consuming antioxidant-rich cocoa powder every day, participants in one study experienced thicker, more hydrated skin.
Their skin was also less rough and scaly, less susceptible to sunburn and had better blood flow – which brings more nutrients to your skin.
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Another study found that eating 20 grams of high-antioxidant dark chocolate a day could allow your skin to withstand more than twice as much UV radiation before burning, compared to eating low-antioxidant chocolate.
Several other studies have observed similar results, including improvements in the appearance of wrinkles. However, note that at least one study did not find significant results.
Make sure you choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum.
In a few words..
Cocoa contains antioxidants that can protect your skin from sunburn. These antioxidants can also improve wrinkles, skin thickness, hydration, blood flow and skin texture. As we have mentioned before, protection from the sun is the most important thing.
4. Sweet potatoes
Beta carotene is a nutrient found in plants.
It acts as a provitamin A, meaning it can be converted to 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 – a 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 sunscreen.
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When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This can 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.
In a few words..
Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunscreen and can protect your skin from sun damage.
5. Avocados: Avocados are high in healthy fats.
These fats benefit many functions in your body, including the health of your skin.
Getting enough of these fats is essential to keep the skin supple and hydrated.
A study involving more than 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with softer, springier skin (8).
Preliminary evidence also suggests that avocados contain compounds that may help 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.
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Interestingly, vitamin E appears to be more effective when combined with vitamin C.
Vitamin C is also essential for healthy skin. Your skin needs it to make collagen, which is the main structural protein that keeps your skin strong and healthy.
Vitamin C deficiency is rare these days, but common symptoms include dry, rough and scaly skin that tends to bruise easily.
Vitamin C is also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging.
A 100-gram serving, or about 1/2 an avocado, provides 14% of the daily value (DV) for vitamin E and 11% of the DV for vitamin C.
In a few words..
Avocados are high in fat and contain vitamins E and C, which are important for healthy skin. They also pack compounds that can protect your skin from sun damage
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