To have healthy, glowing skin, eat a variety of nutritious foods and reduce your intake of unhealthy foods, such as processed, fatty, and fried foods.
Give your skin a boost by including the following foods in your diet:
1. Wise knowledge
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids that keep your skin supple and glowing. They can also reduce inflammation, redness, acne and strengthen your skin against UV rays.
Rich in vitamin E, antioxidant-rich oily fish protects your skin from irritation and free radical activity that can cause your skin to age faster.
Rich in protein and zinc, the nutrients in this oily fish also help strengthen the skin and increase the production of new skin cells.
Avocados contain healthy fats that can help keep your skin hydrated and firm.
They also contain Vitamins C and E – 2 essential nutrients your body needs to support healthy skin and fight free radical formation.
The lawyers are also high in biotin, a B vitamin that some nutritionists believe can help promote healthy skin and hair. Biotin deficiency can cause skin problems such as rashes, pain, psoriasis, dermatitis, and general itching.
Nuts are a filling and nutritious snack, even in small amounts. Walnuts contain vitamin E, vitamin C, zinc and selenium, all of which promote healthy skin.
Walnuts contain higher amounts of omega-3 and omega-6 fatty acids than other nuts, making them a healthier choice if you look for benefits for the skin. However, it is important to limit your nut intake to a handful (1/4 cup) per day. Overeating can lead to weight gain. Additionally, eating too many nuts can cause certain side effects, including bloating, stomach upset, and skin allergies in some people.
4. Sunflower seeds
Seeds, along with nuts, are healthy snacks that improve your skin health. Sunflower seeds are an excellent choice because they are rich in vitamin E, selenium and zinc.
Sunflower oil is rich in linoleic acid, an essential fatty acid that the body needs to maintain healthy skin.
Carrots are rich in vitamin A, which fights sunburn, cell death and wrinkles. Vitamin A also adds a warm, healthy glow to your skin.
You can get vitamin A by consuming provitamin A in fruits, vegetables, and other plant products. Your body’s moving so beta- carotene with vitamin A to protect your skin from the sun.
Provitamin A can also be found in oranges, spinach, sweet potatoes, pumpkin, peppers, broccoli and others.
Soy contains isoflavones which block estrogen in your body to reduce wrinkles and increase your skin’s elasticity.
Postmenopausal women can also benefit from isoflavones because they prevent dry skin and increase collagen production to improve skin texture. They also protect your skin from UV rays, which can prevent certain types of skin cancer.
You can also find isoflavones in chickpeas, pistachios, and peanuts.
7. Dark Chocolate
You don’t need an excuse to indulge in a sweet treat once in a while, but if you’ve been waiting for the sign, that’s it.
Dark chocolate is good for the skin because cocoa powder contains lots of antioxidants. These antioxidants hydrate and smooth your skin, make it less susceptible to sunburn, and increase blood circulation to your skin. Make a healthy choice by opting for a 70% cocoa dark chocolate bar for more antioxidants and less added sugar.
8. Green tea
Greens are said to protect the skin from external aggressions and aging. That Comes because that it is rich in antioxidants and contains catechins which protect your skin, reduce redness, increase hydration and improve elasticity.
A diet rich in antioxidants combined with adequate hydration can even out your skin’s texture, strengthen your skin barrier, and improve your overall skin health.
Avoid adding milk to green tea, as the combination can reduce the effect of green tea’s antioxidants.
Additional tips for healthy skin
Remember to stay hydrated, as water plays a huge role in how your skin looks. Water ensures that your skin is adequately hydrated, which makes fine lines and wrinkles less noticeable. It also helps with nutrient absorption, toxin elimination, and circulation.
In addition to food and water, it is important to observe good hygiene. This means do not touch your face until you have washed your hands. Your hands carry more germs than you think and a simple touch here and there can add up. After a long day, cleanse your face thoroughly to ensure that all environmental stressors such as irritants, allergens and germs, dirt and sweat are completely removed.
If your skin is constantly itching, cracking, or inflamed and you’re not sure what’s going on, it’s best to see a dermatologist. Many if they can be treated effectively with over-the-counter medications. But in some cases, your skin may be telling you that you have a more serious underlying condition.