Top 12 foods for good skin

A healthy and nutritious foods keeps you healthy and fit, whereas unhealthy diet may damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. Several studies found that a regular healthy diet can significantly affect the health and aging of your skin. However, you should consume regularly healthy food for your good skin.

This article provides you the best foods for keeping your skin healthy, and you should include them in your daily diet.

1.Avocados

Avocados are good sources of healthful fats, and vitamin C & E, these antioxidants helps to protect cells from damage. They provide many benefits to function your body including the health of your skin. In addition, these fats are essential to help keep your skin flexible and moisturized. Since these fats are essential to human, because your body cannot produce them.

It also contain lutein and zeaxanthin compounds, and these may help improve skin tone and protect from UV and visible radiation damage. Moreover, avocados are enriched in monounsaturated fat, which helps your body to absorb certain vitamins, including A, D, E, and K.    

Avocados contains Vitamin C, which is essential for healthy skin. Your skin needs vitamin c to create collagen, which is required to keeps your skin strong and healthy.

2. Fatty fish

Fatty fish are very good source for healthy skin, these includes salmon, mackerel, and herring. They are rich source of omega-3 fatty acids, which are essential for maintaining skin health. Omega-3 fatty acids are essential to support to maintain your skin thick, supple, and moisturized. It also helps to reduce inflammation and immunosuppression, which may cause redness and acne. Even they can make your skin less sensitive to the sun’s harmful UV rays.

It is also a source of vitamin E, which has a crucial antioxidants. However, Vitamin E helps to protect your skin against harm from free radicals and inflammation. Moreover seafood’s are good source of high quality protein, which is required to maintain the strength and integrity of your skin.

Some research found that omega-3 fatty acids may help to reduce the risk of non-melanoma skin cancers, particularly in people who have the highest risks.

3. Soy

Soybean may help improve skin elasticity, it contain compounds called isoflavones. This compound helps in protecting your skin, particularly for females. Some studies found that who consumed more items of the specific isoflavones found in soy, they had fewer fine wrinkles and more skin elasticity.

Isoflavones may provide benefit of your body, including your skin. Further it may also develop skin dryness and increase collagen, which helps keep your skin smooth and strong. Moreover, it helps to protect the cells inside your body from damage, in addition it also protect your skin from UV radiation, which helps to reduce the risk of some skin cancers.

4. Dark chocolate

Eating dark chocolate may be helpful to your skin, because it contains high in antioxidants and minerals that have an anti-inflammatory effect on the skin. It helps your skin to become thick, hydrated, less rough and scaly, less sensitive to sunburn, and had better blood flow, which gets more nutrients to your skin. In addition, the chocolate also used in the inhibition and treatment of skin issues, like acne and psoriasis.

Some study found that eating of high-antioxidant dark chocolate of 20 grams per day may be helpful your skin to withstand over twice as much UV radiation before burning. Further it helps in improvements in the appearance of wrinkles and also improves skin hydration and smoothness. But keep in mind that to get maximum benefits of chocolate, it should have minimum sugar content.

5. Green tea

Consuming green tea may help to protect your skin from damage and aging. Because it contains certain compounds that may benefit the skin, like catechins, and polyphenols (antioxidant found in tea leaves). These compounds helps to improve the health of your skin in numerous ways. It can help to protect your skin against sun damage, reduces redness from sun exposure, and improves the moisture, roughness, thickness, and elasticity of their skin. Moreover, antioxidants helps to boost blood flow to the skin, and ensures that the skin cells are regularly getting fresh oxygen and nutrients, which ultimately help to maintain your health.

Further, green tea also contains flavonoids, which support with DNA repair and helps for less fine lines. To achieve great benefits of green tea’s antioxidants, it should consume without milk.

6. Walnuts

Walnuts may provide the same benefits as fatty fish, and good for vegans and vegetarians people. These are an excellent food for healthy skin, and are good source of necessary fatty acids, which are fats that your body cannot make itself. They are also rich in omega-3 and omega-6 fatty acids. Omega-6 fats may promote inflammation, whereas omega-3 fats reduces inflammation in your body, including skin.

Further, walnuts contain other nutrients that your skin needs to function properly and stay healthy. It includes zinc, which is essential for your skin to function properly as a barrier, and necessary for wound healing and combating both bacteria and inflammation. Walnuts also have less amount of the antioxidants vitamin E, selenium, and protein. Vitamin E is a strong antioxidant that fights against cell damage caused by free radicals. 

7. Sunflower seeds

In general, nuts and seeds are good sources of healthy nutrients, especially for skin health. They are packed with healthy antioxidants, like vitamin E, selenium, zinc, protein. Sunflower seeds are rich in protective fatty oils, they contain considerable amounts of zinc and vitamin E. Both may support to protect skin cells.

8. Flax seeds

Flax seeds are also rich in an omega-3 fatty acid called ALA (alpha-linolenic acid), and can be used into a smoothie or onto a salads. It can be add more omega-3 fats to the diet to maintain your skin looking healthful. Flax seeds may reduce the harmful effects of UV radiation, smoking, and pollution. Further it helps your skin by reducing skin sensitivity, roughness, scaling and helps in increasing hydration and retaining the moisture for smother skin.

9. Water

Staying hydrated may help your body healthy and can help skin cells release toxins. Further Water supports the body to functioning properly, and it benefits the skin in many ways. Such as, hydration protects skin cells from damage, including that caused by environmental factors.  Further, it also makes it easier for skin cells to engross nutrients and release toxins. Drinking more water may be the easiest way to support the health of the skin to glow.

10. Sweet potatoes

Beta carotene is a nutrient found in sweet potatoes, and its functions to convert vitamin A in your body. It helps your body to keep your skin healthy to protect from UV rays, and helps prevent sunburn, cell death, and dry, wrinkled skin.

11. Red or yellow bell peppers

Bell peppers are also good source of beta carotene, which your body converts into vitamin A. it is also one of the best sources of vitamin C, which is necessary for creating the protein collagen, which keeps skin firm and strong. Some study found that those eating plenty of vitamin C, have reduced risk of wrinkled and dry skin with age.

12. Broccoli

Broccoli is considered best food to get many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C. it contains lutein, a carotenoid that works like beta carotene, and helps to protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

Broccoli also have compound called sulforaphane, which may have anti-cancer effects, including on some types of skin cancer. It also protect from sun damage, in addition to neutralizing harmful free radicals and switching on other protective systems in your body.

Few more foods may help your skin healthy

• Almonds – Almonds are rich in unsaturated fatty acids, and are good source of vitamin E and antioxidants, which may help promote healthy skin.
• Yogurt – It is packed with protein, probiotics, which helps fight inflammation and protect skin from appearance acne, atopic dermatitis, and psoriasis. Probiotics may help with skin sagging and increasing skin’s hydration
• Kiwis – Kiwis are good source of vitamin C, and helpful foods for skin health. Vitamin C is a powerful antioxidant that help zaps free radicals in cells, and may protect skin against UV damage, help with the production of collagen, and make skin more hydrated.
• Tomatoes – Tomatoes are a best source of vitamin C and are rich in carotenoids, they’re an excellent food for maintaining healthy skin. They also contain lutein and lycopene, which are helpful to protect your skin against harm from the sun, and help prevent wrinkles.  Hence they help in reviving the glow and shine on dull skin.
• Carrots – Carrots are in high in beta-carotene, which may protects your skin against the harmful rays of the sun. They are also a good source of magnesium, which helps in relaxes nerves and muscles of the body.
• Pomegranate – Whether you have it as a whole fruit or juice, pomegranate is known for its numerous benefits like increasing your hemoglobin. It also helps in anti-ageing and treats sun-exposed skin damage.
• Berries – All kinds of berries are full with anti-oxidants which are essential for the health of your skin. These may include strawberries, raspberries, blackberries and blueberries, and also help with anti-ageing signs, help in retaining your skin texture, and keeping your skin tight.
• Spinach – Spinach is loaded with vitamins and minerals and also rich in anti-oxidants that will help you get flawless skin by fighting early signs of ageing.
• Coconut oil – It is an excellent skin moisturizer, and natural coconut oil acts as an anti-bacterial and anti-inflammatory ingredient, which helps in clearing skin flares up.
• Olive oil – Olive oil may be the best healthy choice for the skin, and it reduces the effects of photo aging on facial skin. It help to curb inflammation, and rich in antioxidant called phenols, may protect against dryness and damage from free radicals.

Things to avoid

The following things may be harmful to you skin:

• Excess amount of caffeine on a regular basis may remove a harmful amount of water from the body and dry out the skin.
• Harsh chemicals, additives, or perfumes may aggravate many skin conditions, and they may be particularly dangerous for people with sensitive skin.
• Processed or refined foods contain high amounts of refined sugars and carbohydrates, and they may speed up the skin’s aging process.

Few tips to get glowing skin

• Try to eat fruits and vegetables every day – Fruits and vegetables contain potent antioxidants, and they may help to protect skin from the cellular damage caused by free radicals. Because free radicals may be activated by certain weather conditions, like pollution, smoking, and the action of sunlight.
• Include vitamin C in your diet – vitamin C to support the boost immune system, and promote radiant skin and help blemishes heal. The best sources vitamin C are  sweet potatoes, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and blackcurrants.
• Eat enough vitamin E – Vitamin E helps in protecting the skin from oxidative damage and specially photo-aging. The sources of vitamin E are sunflower and pumpkin seed oil, almonds, avocados, hazelnuts, and pine nuts.
• Get selenium regularly – Selenium is a great antioxidant and works alongside vitamins C and E. some Studies found that a selenium-rich diet may help protect against skin cancer, sun damage and age spots. Best source is to eat Brazil nuts mixed with other seeds rich in vitamin E as a snack or salad sprinkle, in addition to fish, shellfish, eggs, wheat grains, tomatoes and broccoli are other sources.
• Eat plenty of zinc – Zinc helps to keep your skin supple and also involved in the healing process and helps repair skin damage. Best sources are poultry, nuts, fish, lean red meat, shellfish, seeds and wholegrains.
• Include healthy fats in your diet – Some fats are good for healthy skin, and act as a natural moisturizer for your skin, keeps skin supple from the inside and improving elasticity. These fats can be obtained from avocados, oily fish, nuts and seeds. Especially omega-3 in oily fish, such as salmon, trout and sardines are best for good healthy fat.
• Be hydrated at all time – Skin required to be hydrated at all time, especially during the sun exposure. Therefore, you need to drink 6 -8 glasses of water in a day to keep your skin hydrated. Dehydration can leave your skin looking dry, tired and slightly grey.
• Go for low-GI carbs – To keep your skin healthy, try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates. They are releases their energy into the blood stream gradually, and provided a steady supply of energy. You should avoid high-GI carbohydrates, like biscuits and sugary drinks, as they lead to making of insulin, which may harm collagen and accelerate wrinkles.
• Don’t avoid your diet – Maintain your body weight to keep your skin healthy. Frequent losing and regaining weight will causing sagging, wrinkles and stretch marks on your skin. Consume essential vitamins and minerals in your daily diet. Excess amount of alcohol and smoking will impact the look and appearance of your skin.

Conclusion:

To maintain your healthy skin, you need to consume a healthy and nutritious food, which should be full of minerals and vitamins. Whatever you eat, it will significantly affect your skin health. However, you should make sure you’re getting sufficient essential nutrients to protect your skin. This way you can keep your skin healthy, strong, and attractive.

In addition, your change in lifestyle may also affect your skin, like a diet full of fried foods, fast foods and sugar. Further, eating too many processed and foods with a high glycemic index (dairy, carbohydrates, and unhealthy fats) can actually cause skin inflammation, irritation and breakouts, and possibly promote aging. Therefore you should stick to more fruit, vegetables, whole grains, nuts, fatty fish and legumes, these may help nourish your skin from the inside out. Moreover, eating healthy good will not only help you in achieving the flawless radiance but will also increase your overall skin health.