10 Great Foods For A Healthy Skin
The skin is the largest organ in the human body and it primarily protects our internal organs against external elements such as sunlight and bacteria. In addition to this duty, the skin constitutes our physical appearance which people notice when they see us. This encourages some concern about the health or state of our skin. Most people want healthy, bright and supple skin, right? Nobody wants dry, crusty or dull skin.
Companies that produce skin care products are so successful because people are willing to invest in improving the appearance of their skin. That’s great, but have you considered your diet? The kinds of foods you consume may also contribute to how your skin looks. We’re going to look at ten examples of foods you can consume for a healthy skin.
- Tomatoes
- Fatty fish
- Avocados
- Nuts
- Grapes
- Dark chocolate
- Sweet potatoes
- Red and yellow bell peppers
- Oranges
- Mangoes
Tomato is a popular ingredient used for making a variety of dishes, including stews and sauces. If you already make delicacies with fresh tomatoes, its nutritional benefits should spur you on. This juicy, bright red fruit contains vitamin C and carotenoids which gives it its sparkly colour. Carotenoids help to protect the skin against sun damage and may also prevent wrinkling.
The carotenoid lycopene present in tomatoes possess antioxidant properties which helps the body combat free radicals. Lycopene is present in other red fruits like papaya, watermelon and carrot.
If you’re trying to stay off fatty foods, you may raise an eyebrow at this option, but I must tell you, not all fat is bad fat. Fatty fish like herring, mackerel and salmon contain the good stuff as they are rich in omega-3 fatty acids. These fatty acids moisturise the skin and give it a healthy, supple appearance.
The omega-3 fatty acids present in fish may also reduce your skin’s sensitivity to ultraviolet (UV) rays. Fatty fishes also contain vitamin E and protein. Vitamin E is an antioxidant that helps to protect the skin against free radicals and protein maintains cell structure in the body. Consider introducing fatty fish to your diet to enjoy these nutritional benefits.
Another great source of good fat is avocados and they contribute to a supple looking skin. Avocados possess vitamin E which is an antioxidant that protects your cells from damage due to oxidation. They also contain carotenoids which protect the skin from the sun’s UV rays. These rays are known to damage healthy cells, enhance wrinkling and facilitate signs of ageing on the skin. This is a good reason to enjoy some avocados every now and then if you don’t do so already.
Nuts are also a great source of good fat and they contain plant protein which the body requires to maintain cell structures. Walnuts and cashew nuts are examples of foods you can snack on to enjoy healthy nutrients for a supple and moisturised skin.
Foods that are good for the skin ultimately protect it from UV damage which is associated with hyperpigmentation and other undesirable effects. Grapes contain polyphenols which prevent hyperpigmentation and contribute to a brighter skin. It’s also a source of vitamin C which the body requires to preserve the skin’s health. Yes, taking grape wines is also a way for you to reap its nutrients.
Do you love chocolate? Well, here’s an extra reason you should. Dark chocolate is primarily made of cocoa which is rich in antioxidants. By now, you know the effects of antioxidants on the skin. To maximise this nutritional value, consume chocolate with about 70 to 80% cocoa content and limit adding processed sugar.
Sweet potatoes contain the carotenoid beta carotene which is a great nutrient for preserving the health of your skin. It works to protect the skin from sun damage and prevent wrinkling, sunburn and the ultimate death of skin cells.
Consuming foods rich in beta carotene like sweet potatoes may give your skin an orange glow which makes your skin look even healthier. Beta carotene can also be converted to vitamin A in the body. Vitamin A contributes to eye health and the immune system.
Apart from the colourful aesthetics they add to a dish, red and yellow bell peppers contain beta carotene like sweet potatoes. They’re also a source of vitamin C which helps the body to produce collagen. Collagen is a protein that helps the skin maintain its structure and firmness. So next time when you’re contemplating whether it’s necessary to include red and yellow bell peppers to a dish, don’t hesitate. They look great, taste nice and your body appreciates them.
You can enjoy some nice juicy oranges now knowing it has more to offer you than its sweetness. Oranges are rich in vitamin C and flavonoids. Flavonoids possess anti-inflammatory and antioxidant properties. A study showed that blood oranges reduce the signs of photoaging by decreasing UV induced erythema and hyperpigmentation.
Mangoes are also rich in carotenoids and vitamin C. It’s a juicy and tasty fruit so you may be tempted to eat it in large amounts to reap the nutritional benefits or maybe just because it tastes so good. Remember that mangoes also contain a high amount of glucose and fructose so it’s ideal to consume them in moderation.
Parting words
Obviously, there are a combination of different factors that determine a person’s appearance and skin health. Genetics, personal hygiene and even the kind of products you use influences your skin’s look. A person’s age may also affect the appearance of the skin.
As you get older, your body produces less natural antioxidants and your cells may lose some elasticity. However, what your body takes in contributes to its outward appearance. Try eating a variety of colourful fruits and vegetables, cocoa and fatty fish to enhance your skin’s look and health. To maximise the nutritional value of these foods, try eating them whole or with minimal processing.