KESEHATAN
Glowing skin is the mark of a healthy person. We all strive to attain this healthy glow but due to our busy schedules. we sometimes tend to neglect this. Also smoking, drinking and unhealthy snacking results in various skin problems and dull skin.
Healthy and glowing skin is what everyone dreams of. Several magical foods help you maintain your skin glowing and very healthy and give relief from lifeless and dull skin. Smart and young look can be obtained by consuming some foods, which gives radiance to the skin. Once we are healthy from inside the skin automatically glows. If your skin is glowing, it defines that you are having good health and rich in nutrients. The secret lies in what you eat daily. Fast foods, junk foods, caffeine are highly processed that your skin looses the radiance and make you look unhealthy. Vitamins make your skin look beautiful, healthy and radiant which are mainly present in the foods like fruits, vegetables, whole grains etc.
19. Best Food For Fair And Glowing Skin
1. Almonds
Almonds are foods that are rich in vitamin E and essential fatty acids. Vitamin E protects the skin from harmful Ultra Violet (UV) rays, anti aging, wrinkles and also helps you build collagen. Fatty acids such as omega 6 and omega 9 help you in maintaining the elasticity of skin. You can take about five to six almonds as the first thing every morning before having breakfast. This not only makes your skin glow but also maintains healthy hairs.
2. Apples
Apples are the richest source of malic acid, a “fruit acid” extracted from apples. Fruit acids are known in the health world as alpha hydroxyl acid. Malic acid is gentler than other acids used in beauty treatments such as glycolic and salicylic acid. Malic acid promotes healthier, firmer and youthful looking skin by renewing skin cells without damaging the skin layer.
If that’s not enough to convince you that an apple a day leads to glowing skin from within, consider the high fibre content in apples. Fibre helps to clean out the colon and promotes regular bowel movements, hence promoting clear pimple-free skin.
3. Avocados
Avocados are a highly nutritious fruit, hyped in the health world as a superfood and often used as vegan mayonnaise. Not only do they taste great, but they also offer amazing benefits for skin, when consumed, as well as when applied topically.
Avocados contain biotin, also known as vitamin B7, promotes cell regeneration and growth, resulting in faster growing hair and nails, as well as glowing skin. They also contain Vitamin E, known as “the Protector of Skin”. The fatty acids in this naturally fatty fruit help to provide skin with essential lubrications, which promotes youthful glowing skin.
4. Brown Rice
Ceramides are generally present in the ingredients list of your skin care products. Generally these lipid molecules are present in brown rice. These help you maintain your skin’s moisture levels. When you consume these ceramides, which occur naturally in foods they get integrated into your skin’s outer layer, helping it to maintain its hydration. Thus brown rice i.e., ceramides will help you improve hydration significantly.
5. Dark Chocolate
Cocoa beans fresh from the tree are exceptionally rich in flavanols. However, antioxidant capacity is greatly reduced due to manufacturing processes in the chocolates that we eat. Despite the loss, ‘regular consumption of a chocolate rich in flavanols (dark chocolate) confers significant photo protection and can thus be effective at protecting human skin from harmful UV effects,’ revealed a study published in Journal of Cosmetic Dermatology. Note that other chocolates don’t have such effect. Yale researchers agree – although there is a risk of weight gain with over-consumption of chocolate, ‘research to date suggests that the benefits of moderate cocoa or dark chocolate consumption likely outweigh the risks’, they say.
6. Dark Green Leafy Vegetables
Green leafy vegetables will help you in enhancing the radiance of your skin. These veggies are packed with essential vitamins, antioxidants and nutrients. Some of the green leafy vegetables include Swiss chard, arugula and spinach. These provide the simplest way to remove dullness of your skin and give you a natural glowing skin.
7. Fish And Seafood
Fish and other seafood are good for skin, as they prevent the skin from showing signs of aging. Omega-3 fatty acids that are found in these foods will help you reduce skin wrinkling process. Omega-3s stops the production of inflammatory chemicals which act like acid rain on your skin’s collagen.
Omega-3 fatty acids also help you in combating with acne by regulating the mood and controlling the stress component that result in acne. It is recommended to consume 4 – 5 servings of oily fish every week to get the acne condition in control. You can take fish oil supplements instead of fish every week.
8. Strawberries
Strawberries are one of the skin beautifying agents that is rich in fiber content and low in sugar content. Strawberries contain more amounts of vitamin C when compared with other fruits like grapefruit or oranges with fewer calories. These fruits play an essential role in skin elasticity and collagen. Alpha hydroxyl acid present in strawberries will help you in eliminating dead skin cells and rebuild new skin cells.
9. Orange
As we grow older, our skin along with other body parts suffers from free radical damage. This process is similar to how metals rust after exposure to air. Even though it is inevitable, oranges are packed with antioxidants and Vitamin C which slows down the process and makes you look younger than your age! Besides oranges, you can eat these fruits and vegetables for glowing skin.
10. Papaya
Papaya extracts are widely used in the skin care industry in the form of facial peels, soaps, cleansers and lotions. But why go after chemical treatments, when you can enjoy the goodness of papaya, fresh and cheap! Eat papaya regularly and even mash it and apply on skin for a youthful bright glow.
Papaya contains a large amount of Vitamin A/ Beta Carotene and an important enzyme, Papain. Papain is not only an important digestive aid that breaks down inactive proteins, but it also a powerful antioxidant. It counters free radical damage on skin and also helps heal damaged skin by speeding up cell regeneration.
11. Pomegranate
Pomegranate enjoys a special status in the health community, with super food qualities in league of green tea and blueberries. When it comes to nutritional power, the entire fruit is rich in nutrients, including the peel, the white membrane, the fleshy part (arils) and the seed.
Pomegranates are packed with a high dose of antioxidants, which reverse free radical damage and promote supple youthful skin. It can be said that pomegranates are the king of antioxidant rich foods, as they contain more antioxidants than most fruits. So why not treat yourself to pomegranate juice regularly? Wash and dry out the peels of pomegranate, and make your own pomegranate tea, which can even replace green tea in terms of health benefits
12. Pineapple
Ever heard of bromelain, the anti-inflamatory enzyme, which is used widely for its numerous health benefits? Well, pineapple contains an large content of natural. Bromelain has special benefits for skin, as it gently exfoliates the skin. Using pineapple juice or pulp topically will help clear off dead skin and reveal beautiful glowing skin.
Pineapple also contains anti-oxidants that neutralize free radical damage. Pineapple hydrates and softens skin from the inside out and lightens blemishes, resulting in clearer looking skin. If you are looking for ways to achieve glowing skin, pineapple is the way to go.
13. Kale
Kale is a powerful leafy green vegetable that packs a mean acne-fighting punch. Kale, which is an incredibly effective anti-inflammatory food, is an excellent source of nutrition, including vitamins A, C, K, E, B1, B2, B3, calcium, beta-carotene, phosphorous, iron, copper, magnesium, omega-3 and omega-6 fatty acids, and the carotenoid lutein. The vitamin A content promotes the repair and maintenance of the skin, and the omega-3 fatty acids add to its anti-inflammatory properties. If you have acne or other serious skin conditions, your colon may be backed up. Kale is sure to get waste moving out of the body by inducing a bowel movement.
14. Carrots
Carrots are one of the skin-friendly foods that flush out toxins present inside your skin. They contain high levels of Vitamin A, beta-carotene, and antioxidants. It helps you maintain a healthy skin and protects it from sun-induced damage. It also helps you ward off from various signs of aging and wrinkles. Carrots help you in delaying the process of ageing.
15. Beets
Beets are full of nutrients that are essential for healthy, glowing skin! They're blood and liver cleansers, and when curing skin conditions, cleansing the blood is key. Beets are very powerful and potent, so it's best to never use an entire beet in one juice. If you have kidney stones, don't drink juices with beets. Beets are anti-inflammatory veggies that are rich in iron, potassium, niacin, copper and vitamin C, in addition to manganese, magnesium, calcium, zinc, folic acid.
16. Tomatoes
Tomatoes are the best source of anti-aging antioxidants lycopene. Eating any tomato based foods such as sauce or tomato juice can help improve the skin’s complexion. Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture
17. Ginger
Ginger is a power ingredient that can be added to any juice to increase the health benefits and boost your immune system. This root is perfect for acne because it’s supercharged to reduce inflammation, and contains nutrients like magnesium, potassium, manganese, and vitamin B6, along with anti-aging antioxidants.
18. Yogurt
The zinc and lactic acid contained in yogurt is responsible for promoting healthy skin. A gentle massage with yogurt into the skin is sure to help remove dead skin cells, smooth out the fine lines, tighten pores, hydrate dry patches, give a much-required shine and glow. When buying yogurt for skin, do not forget to check the label for unsweetened or plain. Various yogurt flavours are available in the market and these can cause irritations, rashes and aggravate acne if present. In addition, yogurt with high levels of fat and live cultures promotes the best result for rejuvenated skin. Yogurt effectively fights off free radicals and contains anti-aging properties that delays appearance of fine lines and wrinkles to appear on the face. The lactic acid in yogurt helps prevent premature skin ageing.
19. Green Tea
Green tea has the ability to reduce the levels of dihydrotestosterone (DHT), which is an acne-producing hormone. It is recommended to take 3 – 5 cups of this beverage daily to reap full skin care benefits of it.Green tea contains vitamin C, vitamin D, and vitamin K, which helps in growing hair naturally. Essential minerals such as copper, zinc, calcium, magnesium and iron are also present in this brew. It helps you improve your skin complexion in one week.
Green tea is packed with lots of antioxidants that help you in making your skin look a lot healthier and younger too.
