Why waste your money on pricey anti-aging procedures? You already have all the tools you need to get healthy, beautiful skin – on your plate.
After all, the old adage, “You are what you eat,” is especially true of your skin.
Think of it this way. Your skin is the largest external organ in your body, protecting the rest of your organs from harm. Throughout your life, your skin changes constantly due to injury, aging, and the natural rate of skin cell regeneration.
In fact, your skin replaces itself every 27 days.
If your skin doesn’t have the right fuel to do its job, it won’t be able to work as efficiently – and it will show its age. The healthier your skin is, the healthier you’ll look. But to get healthy skin, you have to feed it properly.
Here are seven of the best foods for your skin.
1. Fatty Fish
Don’t be scared by the word “fat”. Fatty fish like salmon, mackerel, and herring are packed full of good stuff.
Specifically, they’re full of omega-3 fatty acids (you know, the kind of fats that are crazy good for you). These bad boys do a lot of work to keep your skin supple and moisturized by reducing inflammation – in fact, an omega-3 deficiency has been shown to cause dry skin.
Fatty fish is also full of vitamin E, which is one of the most important antioxidants in your diet.
Taken with a good anti-inflammatory supplement, fatty fish can work wonders on your immune system and skin. If you’re in the market for a good supplement, check out siorai.com.
A cup of the seeds is chock full of major nutrients, including:
- Vitamin C (30% daily value)
- Vitamin K (36% daily value)
- Folate (16% daily value)
- Potassium (12% daily value)
- Fiber (7 grams)
The fruit is also full of punicalagin (giving pomegranates three times the antioxidants found in green tea) and punic acid (the main fatty acid contained in the seeds).
Pomegranates’ vitamin C content helps protect the skin against sun damage, while punicalagin acts as a supernutrient increasing your body’s ability to store collagen (the connective tissue that makes your skin appear smooth and plump).
3. Kale, Spinach, or Swiss Chard
You’ve been told to eat your greens since you were a little kid. Time to start listening, with an amendment – eat your dark greens.
These three leafy cousins (spinach, kale, and swiss chard), are full of special phytonutrients.
Spinach, for example, is full of lutein and beta-carotene, two nutrients that have been shown to improve skin elasticity. Don’t limit yourself to just spinach, though – you want all the phytonutrients these greens have to offer.
Research has shown that phytonutrients have great clinical promise in reducing the potential harm inflicted by sun damage over time.
As a rule, the darker the berry, the better it is for you. That’s especially true of blueberries.
Blueberries are rich in vitamins A and C and the antioxidant anthocyanin, which gives the berries their rich blue color. This is what makes blueberries so good at protecting your skin against free radicals resulting from sun exposure and stress.
Plus, blueberries are super easy to sneak into your diet – slip them into your morning smoothie for a fresh treat or freeze them for a healthy snack to munch on.
5. Green Tea
Green tea has long been extolled for its health benefits. In fact, green tea is one of the healthiest things you could drink.
If you needed a reason to switch out your morning cuppa joe, this is it.
Green tea, especially matcha, is full of catechins, which are one of the most effective compounds for preventing sun damage. It’s also full of polyphenols, antioxidants that combat damage from free radicals.
To get the most benefits from your brew, go for high-quality green tea (cheaper or canned green tea have more sugar and fewer nutrients).
6. Sweet Potatoes
Got a sweet tooth? Time to break out the root vegetables.
The deep orange color of sweet potatoes comes from beta-carotene (also found in carrots). Beta-carotene is converted to vitamin A when digested, which is great news for you since vitamin A can help promote skin cell turnover and improve elasticity.
Better still, one 1/2 cup serving of sweet potato contains nearly four times your recommended daily value of vitamin A.
Sweet potatoes are also a great source of vitamins C and E, which help protect your skin from those dreaded free radicals.
Avocado has long been hailed as a superfood. Time to jump on the avocado toast train – do it for your skin!
Avocados are full of healthy fats, which help reduce the effects of inflammation and keep your skin looking young and supple. They also contain a number of essential nutrients, including vitamins K, C, A, and E, several B vitamins, and potassium.
The vitamin A content helps us shed dead skin cells, while vitamins C and E together help protect your skin from oxidative damage and promote collagen production.
Only the Best For Your Skin
If you want your skin to look beautiful, you have to commit to eating the best food for your skin.
After all, your skin needs fuel to stay strong.
Looking to beautify more than just your skin? Check out our beauty and lifestyle sections for tips on hair, make-up, and more!