Your diet has a huge impact on your skin. The right foods slow down the aging process and make your skin look good and glowing from the inside out. No matter how good your skincare products are or how much you use, they won’t work by themselves. You have to eat well. Take a look at the top 10 foods for beautiful and healthy skin. The foods on this list will help your skin to stay young and glowing.
1. Salmon
Salmon is a fatty fish that is excellent for healthy skin. It is a rich source of omega-3 fatty acids, which are essential for your skin. Omega-3 fatty acids keep the skin thick and moisturized, reduce inflammation, and inhibit UV radiation. Salmon is also a good source of vitamin E, which protects your skin against damage from free radicals.
So don’t forget to eat salmon once or twice a week!
2. Walnuts
Walnuts are a good source of essential fatty acids, which are fats that our body cannot produce. It is one of the nuts that contain high amounts of omega-3 and omega-6. Walnuts also contain small amounts of zinc, selenium, and vitamins E and C, which promotes healthy skin. Try to eat walnuts at snack time.
3. Avocado
Avocados are also high in healthy fats that help your skin to look moisturized and glowing. They support healthy aging by protecting you from sun damage. UV lights damage your skin and cause wrinkles. Avocados are also a good source of vitamin E, which is one of the most important antioxidants for your skin. Try to eat a quarter of an avocado for breakfast to gain the benefits.
4. Flax Seeds
Flax seeds are a great source of omega-3 fatty acids, which are good for your skin health. You can add flax seeds to your omelets, yogurt, or granola.
5. Olive Oil
A diet that includes healthy sources of oil keeps the skin moist and healthy. Since cold-pressed extra virgin olive oils are unprocessed, they are very effective on skin health. Olive oil is also rich in vitamin E. Getting enough vitamin E is essential for protecting your skin against damage. Try to cook and eat your foods with olive oil.
6. Berries
Overexposure to sunlight can damage the DNA in your skin. Eating foods high in antioxidants can help. Berries like cherries, strawberries, blueberries and grapes are a good source of antioxidants and can help protect skin cells and prevent early-aging. Next time, try to eat berries for your daily fruit portion.
7. Dark Leafy Greens
Dark leafy greens are full of nutrients like vitamins A, C, and E, beta carotene, and chlorophyll, which are good for healthy skin. They are water-rich foods that help our skin to hydrate.
You can add arugula, spinach, kale, celery, and broccoli to your salad to increase your intake of dark leafy vegetables.
8. Bone Broth
Bone broth is a good source of collagen which has an important role on skin’s elasticity.
Collagen is a protein that supports tissues in our body and keeps these tissues alive and flexible. You can add it to your smoothies or drink bone broth soup.
9. Water
Water is one of the most important elements for healthy skin. It hydrates your skin and removes toxins from the body. Try to drink at least 2 liters of water for healthy, glowing skin.
10. Green Tea
Green tea is a powerful herb that is high in antioxidants. It contains a compound called catechins, which helps to protect your skin against sun damage and reduces redness. In addition, green tea improves hydration and the thickness and elasticity of the skin. Try to drink at least one cup of green tea per day.
The Bottom Line
While studies about diet and the body are ongoing, it is clear that what you eat has a big impact on your health and the aging of your skin. The antioxidants, vitamins, and minerals found in sources like fruits and vegetables and essential fatty acids like omega-3 are great for beautiful, healthy skin. Make sure you're getting enough of these foods to protect your skin.
