Did you know you can eat your way to beautiful and flawless skin? There is a strong connection between what you eat and how you look.
With the right foods, you can even reduce signs of aging like wrinkles, thickening, discoloration, and decreased elasticity. At the same time, eating proper foods helps keep you healthy from within. A healthy body will always reflect healthy skin.
A balanced diet is an essential prescription for healthy and vibrant skin. Foods that are high in antioxidants, such as vitamins A, C, and E, and selenium, help keep your skin well protected and nourished.
Here are the top 10 foods to get beautiful and flawless skin.
Different types of berries like strawberries, blueberries, mulberries, blackberries, cranberries, raspberries, cherries and boysenberries are considered great skin foods due to their high antioxidant content.
In fact, a study recently published in the Journal of Agricultural and Food Chemistry found that berries contain the highest number of antioxidants compared with any other food.
Antioxidants combat free radicals and slow down the aging process by reducing oxidative damage to cells. Along with antioxidants, berries have anti-inflammatory properties. Berries are easy to eat as a snack and you can add some to your cereal, smoothies or yogurt everyday to enjoy healthy and beautiful skin.
2. Olive Oil
Olive oil is a good source of polyphenols, antioxidants like vitamins E and K, and essential fatty acids, which can actually help delay the aging process in a beautiful way.
It is also rich in squalane, a natural emollient that is great for your skin as well as nails, lips and hair. The high amount of vitamin E in olive oil helps protect cell membranes and guards your skin against damage from the sun’s harmful ultraviolet rays.
You can apply olive oil directly on damp skin as a great moisturizer after taking a shower. It also makes a great hand moisturizer and can be used as a makeup remover. To enjoy the health as well as beauty benefits of olive oil, sprinkle it on your salad and use it for cooking your meal.
3. Wild Salmon
Wild salmon is one of the best food sources for omega-3 fatty acids, which help maintain cell membranes to allow water and nutrients in while keeping harmful toxins out. These healthy fats also reduce inflammation in the body and lower the risk of skin cancer.
Salmon also contains selenium, a mineral that protects the skin from harmful UV rays. Aim to eat two servings of this fatty fish each week. You can enjoy salmon grilled or baked, in pasta or salad, or as a side dish. Along with wild salmon, herring, mackerel and sardines will help promote smooth, clear and glowing skin.
This leafy green vegetable is rich in antioxidants along with vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids, which are great for the overall health of your skin.
In a study published in the International Journal of Cancer, people who ate more spinach suffered less from different types of skin tumors compared with those who ate the least amount of spinach.
This is possible due to the high amount of folate in spinach that helps repair and maintain DNA, prevents cell damage and slows down the aging process. Also, the water content in spinach penetrates cell membranes and can give you plumper and less wrinkled skin.
Tomatoes are the best source of the anti-aging antioxidant lycopene. Lycopene helps eliminate skin-aging free radicals caused by the sun’s harmful UV rays. To enjoy the skin benefits of lycopene, you need to cook the tomatoes rather than eating them raw.
Tomatoes also contain a good amount of vitamin C, which helps in collagen production and protects cells from damage caused by free radicals.
6. Sweet Potatoes
Sweet potatoes contain a good amount of vitamin C, which helps in the production of collagen, a protein that reduces wrinkles and helps keep your facial skin nice and smooth.
In fact, the American Journal of Clinical Nutrition stated in a report that those who consumed 4 mgs of vitamin C daily for three years were 11% less likely to have wrinkles on their face.
In addition, the vitamin A in sweet potatoes can give you a brighter complexion. You can include sweet potatoes in your diet by adding them to casseroles, soups or salads. You can even try them baked as a side dish.