8 Foods for Beautiful Healthy Skin
More and more studies are showing the link between a healthy diet and vibrant, refreshed and glowing skin.
Here are 8 foods that are proven to improve the skin's appearance, and recommended to include in your daily menu.
- Dark chocolate
The impressive healthful properties of chocolate are found in the cocoa beans from which it is made. Cocoa beans contain a high concentration of flavonoids, a powerful antioxidant. Flavonoids are proven to protect the skin from environmental damage, such as the sun, pollution and radiation. Also, they help in the absorption of vitamin C, and together with it, they enhance the production of collagen and elastin, which are responsible for the skin's flexibility and firmness. But in order to get the true benefits from chocolate, you must make sure it contains at least 70% cocoa solids, and limit your intake to 3 to 4 squares a day.
Other foods that are rich in flavonoids include: fruits, red wine, nuts and fresh vegetables.
Probiotic bacteria help to balance the skin bacteria system, according to a large study published a few years ago in the British Journal of Dermatology. They also help to reduce skin inflammation, and improve acne and other skin conditions, such as eczema. Zinc, a mineral found in yogurt, is involved in normal functioning of the sebaceous glands (fat secretion), and this helps to make the skin look hydrated and feel more flexible. Other foods that contain probiotic include: cottage cheese, soft cheese, and aged cheese, such as gouda, cheddar and parmesan, pickled cabbage, miso, and pickled cucumbers.
For zinc intake, it is recommended to eat beef, fortified breakfast cereals, chicken, legumes, nuts and whole grains.
- Salmon and fish from the North Sea
Fish from the North Sea, such as salmon, tuna, mackerel, herring and sardines, contain omega 3 fatty acids, which are known to reduce inflammation that damages the skin and accelerates aging. Also, omega 3 increases the natural moisture level of the skin, and reduces dryness and dandruff.
Other foods that contain omega 3 include: walnuts, flaxseed, soya beans, spinach, and chia seeds.
- Peppers of all colors
Peppers are rich in vitamin C, which helps to neutralize free radicals that harm the skin texture, cause wrinkles and accelerate aging. Also, vitamin C helps in the production of collagen and elastin, responsible for skin firmness and flexibility.
Other foods that are rich in vitamin C include: citrus fruits, strawberries, kiwi fruit, cabbage, cauliflower and more.
Avocado is rich in monounsaturated fatty acids and a wide range of vitamins, such as vitamin C, A, K and beta carotene. Due to all its natural benefits, avocado is regarded as a nutritious fruit that maintains the skin's natural sebum balance and flexibility.
Other foods rich in monounsaturated fatty acids include: raw walnuts, olives, olive oil or avocado oil as a salad dressing.
- Sweet potato
Sweet potato contains beta carotene, a derivative of vitamin A. Beta carotene has many functions, but the main one is minimizing UV radiation damage and protection against skin cancer. Vitamin A is essential to minimizing sun spots and age spots, helps in wound healing and slows the aging process.
Other foods that contain beta carotene include: all orange foods, such as mango, carrot, peach, pumpkin and apricot.
According to the American Academy of Dermatology, oatmeal helps to balance the skin's pH level, and therefore prevents skin irritation and accelerates skin recovery. Oatmeal contains high concentrations of starch and beta carotene, which are responsible for maintaining the skin's moisture. Oatmeal can be added to a range of dishes, foods and pastries, such as soup, porridge, in yogurt, bread and even health cookies.
More than the fact that watermelon is rich in water, it also contains an impressive amount of vitamin C, whose benefits were already mentioned above, and lycopene, the pigment that gives watermelon its red color and a powerful antioxidant. Lycopene helps to improve blood flow to the skin cells, and maintains radiant, glowing skin. But it has mainly been researched for its ability to protect the skin from sun damage.
Other foods that contain lycopene include: tomatoes and red-pigmented foods, such as red grapefruit, red guava, red cabbage, and chili.
By the way, in order for the body to absorb lycopene, it must be eaten with a small amount of fat (for example, watermelon with feta cheese, tomatoes with a few drops of olive oil)