KESEHATAN
In terms of improving the health of their skin, different people think of many different things. Some immediately think of reducing the effects of the sun, while other may be more concerned with eliminating wrinkles, clearing up blemishes, or enhancing the color or texture. Our skin is the largest organ in our body, and it is the organ that is not only the most susceptible to outside forces, but also the literal “face” that we show the world. Wanting to keep it healthy and looking great is only natural, so it is important to understand what your skin needs to stay in top form.
Our skin cells may regenerate quickly, but they deal with attacks from all sides, from both inside and outside the body. Our skin is susceptible to weather conditions, physical damage, temperature changes, moisture fluctuation, radiation, free radicals, and more. This means that protecting our skin requires a wide arsenal of healthy tools and nutrients to keep it safe. These tools can come in the form of vitamin A, vitamin E, vitamin C, antioxidants, zinc, fatty acids, and many other nutrients, some of which might surprise you. Now, let’s take a closer look at the Best Foods for Healthy Skin.
18. Best Foods For Healthy Skin
1. Almonds
All nuts are beneficial for your body in some way, but almonds specifically have impressive levels of vitamin E, which naturally protects the skin from the harmful effects of the sun. Essentially, the vitamin E in almonds can help to prevent skin cancer and also functions as an antioxidant to slow the signs of aging.
2. Avocados
Avocados are considered Mother Nature’s skin moisturizer due to the healthy fats and nutrients present in them. In fact, they act as humectants for your skin and help give it a more youthful quality and reduce the appearance of fine lines and wrinkles.
Also, this fruit contains vitamins C, E, K, folic acid, magnesium and potassium, which are all essential for healthy skin. The high amount of vitamin E helps protect the skin from wrinkles and damage caused by sun, smoke, and pollution. Plus, the proteins and healthy fat present in avocados help keep your hair healthy and shiny.
For good skin complexion, rub the pulp of ripe avocado against your skin two to four times a week. You can also try an avocado facial that can be easily prepared at home. Mash some avocado and mix it with a little milk. Apply it to your clean face. Leave it on for 10 minutes and then rinse it off with lots of water. Plus, do not forget to include this fruit in your diet.
3. Amla
Another fruit teeming with high amount of vitamin C, Amla has many healing and curative properties as well. This fruit has equal amount of vitamin C concentration even in its dried and powdered form. You can take a tea spoon of amla powder at night for relieving constipation and making your skin glow. Amla can also be eaten in the form of pickle. It can spice up any blend food with its sour taste.
4. Blueberries
When it comes to the best foods for your skin, you simply cannot leave out blueberries. Blueberries are high in vitamin C, a strong antioxidant that helps keep the collagen in your skin healthy. In fact, the U.S. Department of Agriculture studied 40 common fruits and vegetables, and blueberries ranked number one for antioxidant activity.
Plus, these berries are high in anthocyanins and quercetin, which help reduce inflammation and keep your skin evenly toned and radiant. To prevent signs of premature aging, add half a cup of blueberries to your yogurt or cereal every day. You can even drink a glass of blueberry juice. Other berries like raspberries, blackberries and strawberries also are good for the skin.
5. Carrots
For the ultimate anti-ageing, wrinkle fighting boost, adding vegetables high in vitamin C, like carrots in your diet can greatly enhance its potential to protect and improve your skin. They are high in beta carotene which the body converts to vitamin A. Vitamin A is one of the most important nutrients for healthy skin.
6. Dark Chocolate
It is true that dark chocolate is good for your skin. The flavonoids present in dark chocolate protect the skin from the sun’s harmful UV rays, one of the biggest causes of unhealthy skin. It also helps increase blood flow to the skin and improve the skin’s hydration and complexion.
Plus, the cocoa extract present in dark chocolate helps reduce skin roughness and scaling and inflammatory chemicals that are harmful to the skin. As dark chocolate contains a lot of calories, eat no more than three ounces daily. You can also add dark chocolate to smoothies or homemade cakes and muffins.
7. Eggs
Eggs are packed with high quality protein, vitamins A, D, E and highly absorbable B-complex vitamins, as well as minerals like iron, copper and selenium that play an important role in skin health. While selenium helps keep the skin free of infections, vitamin A helps in the development of new skin cells and the growth of new tissue required for healing wounds. The copper present in eggs promotes skin elasticity. Plus, the antioxidants found in eggs protect the skin against the UV damage that can cause fine lines, brown spots, and even cancer.
A serving of two large eggs helps provide sufficient protein to maintain healthy skin as well as hair. You can also use eggs in homemade face masks and conditioners.
8. Green Tea
A great deal of research has been done on green tea, and the combination of antioxidant compounds contained in a cup of green tea is an impressive defense against skin cancer. Furthermore, green tea contains tannins that can act as an astringent, reducing the signs of wrinkles on the skin.
9. Guavas
This humble fruit is a powerhouse of vitamin C. You can easily find guavas being sold on roadside during winters. Eat as much guavas as you can for a glowing complexion but avoid eating hard seeded fruit because the hard seeds of the fruit can cause stomach ache.
10. Fish
While this isn’t the first thing that many people think of in terms of skin health, certain types of fish, such as mackerel, salmon, anchovies, trout, and herring all contain significant levels of omega-3 fatty acids, which are considered “good” forms of cholesterol in the body. These fatty acids help to protect against damage from the sun, reduce the risk of skin cancer, facilitate the smooth passage of fluid in the cells, strengthen skin cell membranes, and even reduce inflammation of dermal cells. Adding some fish to your diet is a surefire way to boost the appearance and health of your skin.
11. Olive Oil
Olive Oil benefits your skin on both the inside and the outside. The anti-inflammatory properties of olive oil help to reduce inflammation or irritation on the skin, while the antioxidant properties help to prevent more serious internal damage. Also, when rubbed on the skin topically, olive oil can soften the skin and reduce wrinkles.
12. Orange Juice
Packed with vitamin C, orange juice protects the DNA and slows down the ageing process of the skin. Also, Vitamin C is needed for the production of collagen, which keeps the skin firm and reduces sagging and wrinkling.
13. Papaya
Another good source of Vitamin C is Papaya. Vitamin C helps in protecting the skin from sun’s damaging UV rays and in repairing any sun-damaged skin. Too much exposure to the sun can break the chemical bonds of skin cells, killing them and damaging their DNA, which might ultimately cause cancer cells. As always, prevention is better than cure. Make sure you include papaya or other Vitamin-C enriched foods to your diet.
14. Pomegranates
Pomegranate is rich in polyphenol anti-oxidants. Antioxidants are always great for your skin tone. Polyphenol antioxidants control your skins blood flow by dealing with free radicals. As a outcome, they give it a good smell and make it smooth. You can take in a few glasses of Pomegranate fruit juice or take a Pomegranate every day to keep your skin healthy and balanced. If you implement this fruit on your epidermis, it is antioxidants will hydrate the skin and help remove facial lines.
15. Pumpkin Seeds
Although many different seeds contain high levels of nutrients and important minerals, pumpkin seeds have a uniquely high content of zinc, which is one of the most important minerals for healthy skin. Zinc increases the regeneration of skin cells, helps to maintain collagen levels, along with vitamin C, and strengthens cell membranes.
16. Spinach
This popular leafy green vegetable has immense health benefits. Spinach is also good for your skin being a rich source of vitamins A, B, C and E as well as potassium, iron, calcium, magnesium and omega-3 fatty acids.
The high amount of vitamin A present in spinach acts as an antioxidant and helps prevent cell damage and premature aging. Packed with beta-carotene, spinach also helps prevent dry skin and wrinkles and protects the skin against sunburn and UV damage. For healthy skin, drink half a glass of spinach juice daily. You can also add spinach to your salad or use it to garnish your dishes.
17. Strawberries
Strawberries are good source of Vitamin C, which help reduce the chances of wrinkles and age-related dryness. One great thing about strawberries is that they neutralizes free radicals and boosts collagen production.
18. Tomatoes
Tomatoes are extremely good for your skin. They contain a high level of the anti-aging antioxidant known as lycopene, which helps protect the skin from sun damage.
The acidic property in tomatoes helps in reducing and clearing up acne and other skin blemishes. The vitamin A in tomatoes also helps keep your hair shiny and strong. You can find many ways to include tomatoes in your diet. Also, you can apply tomato pulp on your skin, leave it on for a minimum of 10 minutes and then wash it off with lukewarm water. Do this daily to make your skin feel clean and shiny.
