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Top 10 Foods That Are Beneficial for Skin

Your skin shows what you eat. If you are looking for a radiant glow on your skin, consistently eat healthy food that can actually help you achieve that. Switching to an organic, antioxidant-rich meal is arguably the ideal way to improve skin and health. Antioxidants like beta carotene, selenium, vitamins C, E, and B, work together to protect skin cells and avoid damage. Omega-3 fatty acids are also helpful in improve skin appearance and health and minimize inflammation. 

To get all these benefits, add these top 10 foods to your diet.

  1. Fatty Fish: Fatty fish like mackerel, herring, and salmon are excellent skin-healthy food. Rich in omega-3 fatty acids, they are crucial to maintaining your skin health. They make your skin moisturized, thick, and supple and reduce acne and redness caused by inflammation. They also reduce your skin sensitivity to harmful UV rays. Fatty fish also contains vitamin E and zinc that reduce inflammation, promote the production of skin cells, and improve skin health overall.
  2. Avocado: Avocados are rich in healthy fats that make your skin moisturized and flexible. A study found that women who consumed healthy fats in avocados  got more bouncy and supple skin. Avocados also have vitamin E, a crucial antioxidant that protects skin from any oxidative damage. They are also rich in vitamin C that is also healthy for your skin.
  3. Walnuts: Walnuts are rich sources of essential fatty acids that the body cannot produce itself. The omega-3 and omega-6 fatty acids in them that reduce inflammation and keep skin healthy. They also contain zinc, selenium, vitamin E, and protein that promote healing and combat inflammation.
  4. Sunflower Seeds: Nuts like sunflower seeds contain vitamin E, zinc, protein, and selenium, which work together to protect your skin 
  5. Sweet Potatoes: They contain beta carotene that converts into vitamin A inside the body. It is a carotenoid that helps your skin healthier by protecting it against sun harm, thereby preventing sunburn, skin cell death, wrinkles, and dryness.
  6. Red or Yellow Bell Peppers: They also contain beta carotene, along with vitamin C that makes your skin strong and firm. Their consumption leads to reduced wrinkles and skin dryness over age. Vitamin C in them creates collagen, a structural protein that adds to your skin health and strength.
  7. Broccoli: Broccoli is a wonder vegetable that contains several minerals and vitamins good for your skin health, including vitamin A and C, and zinc. It also has carotenoids like lutein that protect your skin from oxidative damage and reduce wrinkles and dryness. Sulforaphane content in broccoli also keeps your skin protected against skin cancer. A study found that sulforaphane helps in maintaining skin collagen levels as well.
  8. Tomatoes: Rich in vitamin C and carotenoids like lycopene, they protect your skin from sun damage and prevent wrinkles.
  9. Dark Chocolate: The consumption of cocoa powder is found to have hydrating effects on your skin, thereby reducing scales and roughness and improving blood flow. However, ensure that the dark chocolate that you choose must have a minimum of 70% cocoa to get the desired benefits.
  10. Green Tea: Green tea contains catechins and other powerful compounds to improve your skin health in many ways. A study found that women who drink green tea every day experience less skin redness when exposed to the sun. Green tea is also known to improve the thickness, moisture, and elasticity of the skin.

So, what you eat can have significant effects on your skin health. Just ensure that you are getting enough of these essential nutrients that keep your skin protected. The top 10 foods I’ve mentioned in this list are excellent options to maintain the health, appearance, and strength of your skin in more ways than you can imagine!

 

References:

https://www.mdpi.com/2218-0532/88/2/27/pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576/

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