Healthy eating is more than just weight loss. It protects and nourishes the organs that keep the body functioning. And we’re not just talking about organs like the heart, brain, and kidneys.
Your skin is another important organ that is affected by the food you eat. It may make it worse.
It’s no exaggeration to say that the dietary choices you make now have a huge impact on your current and future skin health.
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best foods for healthy skin
Getty Images/Alexander Patali
The best foods for your skin are also good for you in other ways. Another plus is that it is easy to incorporate into your daily diet. Here are our top picks of foods for healthy skin.
CNET
Avocado
Avocado is a small powerhouse of skin-healthy nutrients. It contains vitamins C and E, lutein, zeaxanthin, and monounsaturated fats, all of which contribute to glowing skin. Helps the body absorb vitamins better.
A recent study conducted at the UCLA Center for Human Nutrition showed that eating avocados significantly improved skin elasticity and firmness and increased cancer-fighting carotenoids in the body.
Yogurt
Yogurt is commonly known as a gut-healthy food because of the probiotics found in most yogurts. There is a link between gut health and inflammation, and between inflammation and certain skin conditions such as eczema, dermatitis and psoriasis.
Look for yogurt with no added sugar, as sugar can cause inflammation and offset the anti-inflammatory effects of probiotics.
kiwi
Kiwi is rich in vitamin C, a molecule essential for skin health. It helps limit damage from ultraviolet (UV) exposure, regulates collagen synthesis in the body, limits free radicals, and helps keep skin hydrated.
One serving of kiwi contains most of the recommended daily amount of vitamin C. In salads and desserts, adding even one kiwi a day, he says, is the first step toward supple skin.
fatty fish
Cold-water fish such as herring, mackerel, salmon, and tuna are rich in omega-3 fatty acids and coenzyme Q10 (CoQ10). Both play an essential role in skin health by maintaining homeostasis.
Omega 3 improves the skin barrier, reduces UV-induced inflammation, reduces dry skin and prevents cancer. CoQ10 fights free radicals that reduce the signs of aging and the chance of skin cancer.
Olive oil
Another delicious anti-inflammatory, olive oil contains antioxidants and vitamins such as vitamin E and vitamin K. Vitamin K is a coagulant (helps blood clot) and helps regulate calcium levels. For skin, this means less dark circles under the eyes and improved overall healing.
Olive oil is rich in beneficial fatty acids, primarily omega-9 oleic acid, which helps maintain skin’s moisture and elasticity, reduces inflammation, and helps the body absorb vitamin E.
nuts
Nuts such as walnuts, peanuts, almonds, and hazelnuts are also good sources of vitamin E. In fact, it’s sometimes called the “perfect source” of vitamin E. It can be added to a variety of recipes, eaten as a snack, or used as a meat substitute.
strawberry
A rich source of vitamin C and antioxidants (polyphenols), strawberries are another food to add to your skin food regimen. These juicy little bites help boost collagen production, fight free radicals, reduce dry skin, and reduce signs of aging.
It doesn’t hurt that strawberries are delicious, affordable, easy to grow, and seasonally available at grocery stores and farmers markets. .
tomato
Tomatoes are rich in vitamin C and vitamin K, but lycopene stands out. Lycopene is an antioxidant that helps prevent skin damage from sun exposure. Some studies have also shown that lycopene reduces sunburn.
Tomatoes are another very versatile food that can be eaten raw, cooked, or added to your diet in various ways such as tomato paste, ketchup, and tomato soup.
linseed
Flaxseed is rich in omega-3 fatty acids and phytochemicals called lignans. is also the case.
To get the most benefit from flaxseed, experts recommend crushed seeds over whole seeds, as crushed seeds are digested more quickly. Add to yogurt, another food for healthy skin.
green pepper
You may have noticed that many of the best foods for skin health tend to contain vitamin C. Peppers are no exception. Whether it’s red, green or yellow, it’s a rich source of vitamin C. But it also contains beta-carotene and vitamin A, which stimulate collagen production. Adding peppers to your diet may reduce signs of aging and give you a smoother, more supple complexion.
dark chocolate
This may be the best news you’ve been hearing all day, but dark chocolate is a powerful skin health food. It’s rich in antioxidants called flavanols, which help prevent and reduce sun damage. Flavanols improve blood flow to the skin and can protect against aging.
Choose dark chocolate with a high percentage of cocoa to reduce inflammation that can be caused by sugar consumption.
watermelon
Hydration is key to healthy skin, and it just so happens that watermelon is 92% water. But it also contains vitamin C, vitamin A, and lycopene. All of this combined makes for a delicious treatment that slows down aging, stimulates collagen production, reduces inflammation, and delivers a ton of moisture to your skin.
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The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. Always consult a physician or other qualified physician if you have questions about your medical condition or health objectives. Talk to your health care provider.
