Your diet plays an integral role in the quality of your skin. Certain foods can nurture your skin, whilst others will cause havoc. Here are 10 foods that you should be eating more of:
Kale is often considered to be one the most nutritious foods on the planet, and for good reason – it is chock-full of vitamins and minerals.Free radicals occur naturally in our bodies as a by-product of metabolic processes and they can cause serious damage to your skin. Thankfully, vitamin C is a powerful antioxidant that reduces free radical damage.Kale is one of the best sources of vitamin C that there is. When compared gram for gram, it has more than twice the amount of vitamin C that oranges do and a one cup serving provides you with 134% of your daily requirement.
Salmon is a great source of Omega-3 fatty acids and helps balance the ratio of omega-6 to omega-3 in your body. A high ratio of omega-6 to omega-3 is thought to cause inflammatory skin conditions such as psoriasis and acne.One study noticed that Inuit populations that eat a lot of salmon don’t suffer much from psoriasis. It is believed that Omega-3’s reduce inflammation, which helps treat symptoms of psoriasis. Other oily fish such as tuna, sardines and mackerel are also great sources of omega-3’s.
Zinc is a trace mineral and your body only needs a tiny dose of it everyday. Your skin contains a lot of zinc, especially in the top layer, and depends on it for healing. Many people who suffer from acne tend to be deficient in zinc. In some cases, increasing zinc intake via food and supplements has helped prevent and alleviate acne symptoms. A cup of Brazil nuts provides you with 36% of your daily requirement.
It’s true, carrots are the best food source of vitamin A that there is; a medium carrot provides you with more than 200% of your daily requirement. The only other food that comes close to having this amount is the sweet potato. To be precise, beta-carotene is the form of vitamin A that you get from plant foods, and carrots contain a lot of it. Beta-carotene is a powerful antioxidant that fights off free radicals and protects your skin against damage from ultra-violet rays.
Another vitamin that is essential for skin health is vitamin E, and almonds contain large amounts of it. A half cup serving provides you with almost 100% of your daily requirement. Like vitamin C and beta-carotene, vitamin E is a powerful antioxidant. But since your body can’t produce it, you have to get it from your diet. Vitamin E helps wounds heal and reduces inflammation.
Lycopene is a bright red pigment that is abundant in tomatoes. Like beta-carotene, lycopene is a carotenoid that is vital for skin health. Studies have shown that when skin lycopene content is high, it is less rough and eating lycopene rich foods helps increase the lycopene content of your skin. Lycopene reduces oxidative damage caused by environmental pollutants and exposure to the sun.
One of the best ways to keep your skin looking young is to drink plenty of pure water. Since your skin is made up of 64% water, it is important to stay well hydrated throughout the day. Dehydrated skin looks dull, because its pores are firm and rigid. You can also eat water rich foods to help keep you hydrated. Cucumbers are made up of 96% water, which is great news for your skin.
Not only are eggs very nutritious, they are also a complete protein source. This means they contain all 9 essential amino acids, the ones that your body cannot make on its own and needs to obtain via your diet. Your body uses amino acids to generate new proteins such as collagen, elastin and melanin, all of which are found in your skin. These proteins help keep your skin looking taut and give it its natural colour.
Garlic has been grown and eaten for thousands of years because of the amazing medicinal properties it provides. It helps boost immune system function, reduces blood pressure and improves cholesterol levels. It also contains a compound called allicin which has antibacterial and antiviral properties. Acne is caused by bacteria and blocked pores, so eating garlic could help reduce acne flare-ups.
The type of chocolate that you eat makes a big difference. You should stay away from white & milk chocolate and stick to dark chocolate with a high cocoa content. Dark chocolate contains flavonols, compounds that can improve blood flow to your skin and protect it from sun induce damage.
Note: All views expressed in this blog post are the personal opinions of the guest blogger. mySkin.com doesn’t favor any particular skincare brand or take advertising from any of them. Our scientific algorithm is entirely unbiased and based on your skin profile.
Author Bio: Veronica writes for Healthsomeness.com, a website dedicated to providing information on nutrition, weight loss, fitness and general wellbeing.