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Beautiful, flawless skin needs more than expensive creams. Yes, dear readers healthy skin requires including the best possible foods in your diet.

So if you are committed to having that peaches and cream complexion and delay signs of aging, read on!

As I said before, beauty is more than skin deep. Beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential. 

 

Eat the correct balance of foods and you'll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free. Here we list 15 best foods to have healthy skin.

NUTRIENT RICH FRUITS AND VEGETABLES

Treat your skin kindly and optimize your nutrition. Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. 

Free radicals, smoking, pollution, and sunlight can cause wrinkling and age spots. Eat a rainbow of colorful fruit and vegetables and aim for at least five portions a day.

 

1.Tomatoes

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.

 

Beta-carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling. Because tomatoes contain all of the major carotenoids, they’re an excellent food for maintaining healthy skin.

 

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids.

 

2. Broccoli

Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C.

It also contains lutein, a carotenoid that works like beta-carotene. It protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

 

 Broccoli florets also pack a special compound called sulforaphane, which has anti-cancer effects, including on some types of skin cancer.

 

Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body

 

3.Sweet Potatoes

Beta-carotene is a nutrient that functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta-carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes.

 

Sweet potatoes are an excellent source — one 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A.

 

Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock.

 

When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.

 

Interestingly, high amounts of beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.

 

4.Red or Yellow Bell Peppers

Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which your body converts into vitamin A. One cup of chopped red bell pepper contains the equivalent of 92% of the RDI for vitamin A.

 

They’re also one of the best sources of vitamin C, necessary for creating the protein collagen which keeps skin firm and strong. A single cup of bell pepper provides an impressive 317% of the RDI for vitamin C.

 

5. Avocados

Avocados are high in healthy fats that support the health of your skin. Getting enough of these fats is essential to keep skin flexible and moisturized.

Evidence also shows that avocados contain compounds that may protect your skin from sun damage which can cause wrinkles and other signs of aging.

 

Avocados are also a good source of vitamin E and Vitamin C, which are important antioxidants that help protect your skin from oxidative damage.

 

Most Americans don't get enough vitamin E through their diet. About 1/2 an avocado, provides 10% of the Reference Daily Intake (RDI) for vitamin E and 17% of the RDI for vitamin C.

 

 Your skin needs Vitamin C and E to create collagen, which is the main structural protein that keeps your skin strong and healthy.

 

Vitamin C is also an antioxidant that protects your skin from oxidative damage — caused by the sun and the environment — which can lead to signs of aging.

 

6. Lemons

Lemons are natural bleaching agents. They are rich in vitamin C, a potent antioxidant that helps flush out toxins and protect the skin from photodamage and hyperpigmentation.

 

So, if you have uneven pigmentation, dark spots, acne scars, or keratinization, try using lemon to get glowing skin. Here’s how you can use it.

 

  • Add the juice of ½ lemon and 1 teaspoon of organic honey to a glass of water and drink it first thing in the morning. This will help flush out toxins.

  • Add lemon juice to your salad.

 


7. Papaya

Papayas contain vitamins A, C, B, pantothenic acid, and folate and minerals such as copper, potassium, and magnesium. 

 

They also contain enzymes like papain and chymopapain that help prevent skin damage by free radicals and have antibacterial, antifungal, and antiviral properties.

 

Consuming papaya can help prevent constipation, which is one of the reasons for poor skin health. 

 

Eat a bowl of papaya for breakfast or as an evening snack. You can prepare papaya smoothie by blending papaya, lemon juice, and pink Himalayan salt.

 

8. Orange

The sweet, juicy, and pulpy orange has a vibrant color and intoxicating smell.

This fruit can also work wonders for your skin. Like lemons, oranges too are rich in vitamin C – 100 oz of oranges contains 54 milligrams of vitamin C, which is an antioxidant.

 

This means that oranges can help prevent oxidative damage, photodamage, DNA damage, reduce inflammation, and aid collagen synthesis.

 

9. Watermelon

Red, fleshy, watery, sweet, and refreshing – I just cannot get enough of watermelon.

 

And what’s more, it is great for your skin too, especially if you have oily and acne-prone skin. 

 

Watermelon has dietary fiber (0.4%), water (92%), carbs (7.55%), sugar (0.4%), vitamins C, A, B1, and B6, carotenoids, flavonoids, and lycopene.

 

It has zero fat and is cholesterol-free. Lycopene helps in scavenging the free oxygen radicals and prevents skin damage. 

 

10. Indian Gooseberry

Gooseberry is sour and loaded with vitamin C. Hence, it is no wonder that gooseberry has antioxidant properties.

 

Gooseberries also have anti-inflammatory, wound healing, and GI tract soothing properties. Moreover, it has been confirmed by scientists that gooseberries promote procollagen production 

 

11. Fatty Fish

Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin.

 

They are rich sources of omega-3 fatty acids, which are necessary to keep skin thick, supple and moisturized. 

 

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful rays.

 

Some studies show that fish oil supplements may fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus.

 

Fatty fish is also a source of vitamin E, Zinc and high-quality protein one of the most important antioxidants for your skin.

 

Getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation.

 

Protein is needed for maintaining the strength and integrity of your skin.




12.Walnuts

Walnuts are a  source of essential fatty acids,  richer than most other nuts in both omega-3 and omega-6 fatty acids.

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.

 

Because walnuts contain a good ratio of Omega 3s, they may fight the inflammatory response to excessive omega-6.

 

One ounce of walnuts contains 6% of the RDI for zinc, which is essential for your skin to function properly as a barrier, as well as necessary for wound healing and combatting both bacteria and inflammation.

 

Walnuts also provide small amounts of the antioxidants vitamin E, vitamin C, and selenium, in addition to 4–5 grams of protein per ounce.

 

13. Soy

Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.

 

Isoflavones reduce fine wrinkles and improve skin elasticity. In postmenopausal women, soy may increase collagen, which helps keep your skin smooth and strong.

 

These isoflavones not only protect the cells inside your body from damage but also your skin from UV radiation — which may help prevent some skin cancers.

 

14. Green Tea

Green tea may protect your skin from damage and aging. The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.

 

Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage.

 

 Drinking green tea daily can reduce redness from sun exposure by up to 25%. Green tea also improved the moisture, roughness, thickness, and elasticity of their skin.

 

15. Dark Chocolate

 The effects of cocoa on your skin are pretty phenomenal. After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.

 

Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin.

 

Several other studies have produced similar results, including improvements in the appearance of wrinkles. 

 

This is it gals! 15great foods to include in your diet for great looking skin! Look no further now, just head for the refrigerator rather than the salon.

Share your amazing experiences with us in the comment section….!

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