Nutrition and skin health go hand in hand. A healthy skin nutrition diet is nothing but a well-balanced diet with loads of fruits, vegetables, nuts, and water. This includes superfoods that have proven to be a great support in fetching you great-looking skin. As scientists are discovering more about the need for superfoods for healthy skin, it is becoming evident that an unhealthy diet can be detrimental to our skin. Gorging on junk food high in white sugar and white flour will not only cause innumerable health problems but will also hasten the process of aging. It is absolutely important to consume a diet rich in nutrients in order to slow down the aging and wrinkling of the skin.
Here are some superfoods which should be consumed on a regular basis as follows:
Avocados are rich in healthy fats to keep the skin looking supple and can be great for skin health. They are also a great source of Vitamin E, which is an antioxidant to protect the skin from oxidative damage. Avocados also contain compounds to combat UV damage to the skin. Avocados are also packed with the goodness of another vital vitamin namely, Vitamin C. Vitamin C creates collagen, which is the main structural protein that keeps the skin supple and helps retain its elasticity.
Walnuts are a great source of essential fatty acids and are also rich in omega-3 and omega-6. They also contain Zinc which is essential for your skin to act as a barrier. It is also vital for wound healing and combating bacteria and inflammation in the body. Walnuts are also a good source of Vitamin E and selenium. These provide excellent nutrition for great skin.
3. Fatty Fish
Fatty fish like Salmon contains Omega-3 fatty acids that have the capacity to keep the skin well-moisturized. They provide great nutrition for healthy skin. Fatty fish reduce inflammation and are also a good source of protein, vitamin E and Zinc. They are a major component of a good nutritious diet.
4. Red and Yellow Bell Peppers
Bell peppers are an excellent source of beta carotene. The body converts this into another vital vitamin, namely Vitamin A. Bell peppers are also good sources of Vitamin C. Eating plenty of foods rich in Vitamin C helps reduce the onset of wrinkles and dry skin (for more home remedies on how to treat dry skin) and are strongly believed to provide nutrition for great skin. These colorful vegetables can make any salad look and taste great and add mega doses of nutrition for skin health.
Broccoli is a wonderful vegetable that is a great source of necessary nutrition for healthy skin as it contains many vitamins and minerals such as Zinc, Vitamin A, and Vitamin C. It also contains Lutein, a carotenoid that works exactly like beta carotene. Broccoli also contains a compound called Sulforaphane, which acts as a powerful protective agent against sun damage and also neutralizes harmful free radicals in the body. This compound may also help prevent skin cancer.
Soy also provides the best nutrition for healthy skin as it contains isoflavones, a category of plant compounds that can either block or mimic estrogen in the body. These isoflavones help to protect the cells inside the body from damage and also the skin from UV damage, in turn, reducing the risk of some types of skin cancers.
Tomatoes contain all the major carotenoids, including lycopene, and are also a major source of Vitamin C. Beta carotene, lutein and lycopene have been shown to protect the skin from sun damage and may help in preventing wrinkling of the skin. Tomatoes are therefore considered very important for a healthy skin diet.
8. Green Tea
Green tea is one of the best nutrition for healthy skin and is a great alternative to regular tea with milk. It has powerful compounds called catechins which improve the health of the skin. Green tea is known to increase the suppleness and elasticity of the skin.
9. Dark Chocolate
For all chocolate lovers, who are interested to get bright, glowy skin, this is extremely good news. Dark chocolate with at least 70% cocoa has excellent benefits and provides great nutrition for beautiful skin. Cocoa contains beneficial antioxidants that may protect against sun damage. It has the capacity to improve skin thickness and skin texture and is not only delicious but also provides nutrition for skin health.
10. Sweet Potatoes
Sweet potatoes are an excellent source of beta carotene, which can be converted into Vitamin A in the body. This compound protects the skin from sun damage and may prevent sunburn and wrinkles. Baked sweet potatoes can act as a great source of nutrition and skin health. baked sweet potatoes are an excellent skin-benefiting snack.
Pomegranates are a must for a healthy skin diet. The juicy red seeds of a pomegranate fruit are not only delicious but also are loaded with important nutrients beneficial for your skin. This fruit has anti-inflammatory properties, protects the skin from sun damage, and also aids in collagen production – thus is a forerunner in providing the best nutrition for healthy skin.
12. Extra Virgin Olive Oil
Olive oil not only tastes amazing but is known for its wonderful healthy fats which can aid in making the skin look younger. It has anti-inflammatory properties and may be effective in protecting the skin against sun damage. Olive oil can be used in salads as a delicious dressing.
13. Flax seeds
Flax seeds are a great source of nutrition for great skin as they contain an omega-3 fatty acid called ALA which protects your skin from sun radiation and also aids in reducing the effects of sun damage on the skin. They contain lignans, which act as great nutrition for skin health and in lowering cholesterol, blood sugar, and insulin levels. They improve hydration of the skin which results in smoother skin.
14. Sunflower Seeds
Sunflower seeds are an excellent source of super-rich skin-boosting nutrients like vitamin E. They not only taste good and are very healthy but also add an extra crunch to salads. They provide great nutrition for healthy skin and are even delicious.
Few More Best Practices to Maintain a Healthy Skin
a) Avoid overly spicy foods.
b) Limit red meats and dairy products.
c) Avoid too much caffeine and alcohol.
d) Do not skip meals, especially breakfast.
e) Drink at least 8 glasses of water every day.
f) Avoid fried foods and overly processed foods.
g) Eat vegetables and fruits, especially seasonal ones.
Include sufficient amounts of fat in your diet – a shortage of which can make the skin dry.
Nutrition for healthy skin: the best long-term fix
Healthy and blemish-free skin is not only attractive to look at but is also an indicator of one’s overall health. Gone are the days when only women invested time, money, and energy into looking their best. In today’s society, even men are invested in taking care of their health and appearance. While expensive treatments, creams, and lotions can only do so much, it is important that we consume a healthy skin diet for a prolonged period of time to ensure that our skin stays beautiful and young.