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The Best Foods To Eat For Healthy, Glowing Skin
The Best Foods To Eat For Healthy, Glowing Skin
Our skin is our largest organ and the first line of defense between our bodies and the outside world. It protects us from bacteria, viruses, pollution, and chemical substances that we encounter daily.
There are many factors that can impact skin health, such as hormonal changes and imbalances, chronic inflammatory or autoimmune conditions, and aging, but also lifestyle factors, such as high stress levels, lack of exercise, poor sleep patterns, smoking, low hydration, and diet.
What we put on our skin is absorbed, enters the bloodstream, and affects how the skin looks. But what we eat every day also affects its structure and appearance, so changing which foods you eat can help you get healthy-looking skin.
What effects can different foods have on your skin?
Excessive consumption of refined sugars and artificial sweeteners can cause an increase in inflammation in the body. High inflammation levels can lead to a breakdown in collagen and elastin – both things that contribute to skin strength and elasticity.
Highly refined sugar and trans fats consumption could also cause raised free radicals and ‘advanced glycation end products’ production, which can cause inflammation too and hinder skin structure and appearance.
Excessive caffeine consumption, whether from coffee or energy drinks, increases cortisol (the main stress hormone in the body), which then raises insulin levels, possibly leading to breakouts in people with more sensitive and acne-prone skin.
Luckily though, foods can also have a beneficial effect on our skin. We can consume many nutrients on a daily basis that are involved in the formation of skin fibers, structure, and in the protection of this amazing organ. It’s time to take a look at some of the most skin-loving nutrients.
So which foods should you eat for healthy skin?
Omega 3-rich foods
Chia and flaxseeds, walnuts, leafy greens, hemp seeds, algae, Brussels sprouts, vegetable oils.
Essential fatty acids are, as the name suggests, an essential component of cell membranes, keeping them elastic and functioning well, as well as being natural moisturizers that help to reduce dryness, leaving the skin feeling and looking smoother and plumper.
They are also able to reduce inflammation levels in the body and have been found useful in conditions such as eczema, psoriasis, and acne. Plus, they have been shown to be protective against sun damage. Start eating more of these foods for healthy skin complexion.
Antioxidant-rich foods
Berries, fruits, vegetables, cacao
Antioxidant compounds can help decrease the effects of environmental damage caused by sun exposure and pollution. They protect the skin against free radicals, which are unstable molecules that can damage our cells.
These molecules can also speed up the appearance of signs of ageing like fine lines, wrinkles and dark age spots.
While these are a natural part of getting older, their appearance can be accelerated by the presence of free radicals.
Vitamin C-rich foods
Bell peppers, kiwi, strawberries, oranges, papaya, broccoli, tomatoes, peas, kale.
This vitamin is known to be a powerful antioxidant that not only protects the skin from free radical damage and can reduce the appearance of brown spots and pigmentation, but it’s also needed for the production of collagen.
Collagen is a structural protein that forms cartilage, ligaments, tendons, bones, and skin. Together with elastin and keratin. It’s what gives our skin structure and elasticity. And vitamin C works in conjunction with other nutrients like the amino acids proline and lysine, to build collagen.
Vitamin E-rich foods
Almonds, sunflower seeds, spinach, avocado, sweet potato, wheat germ, dark leafy greens, hazelnuts.
Vitamin E is another essential nutrient for healthy collagen production, as it works with vitamin C to stimulate its formation.
It’s also a main antioxidant present on the skin and protects cell membranes from damage by UV rays and environmental toxins.
Vitamin A and carotenoid-rich foods
Carrot, squash, dark leafy greens, sweet potato, pumpkin, red pepper, apricot, mango, tomato, peach.
Vitamin A is able to slow down the turnover of skin cells and increase the deposition of collagen, slowing the normal breakdown of collagen and elastin associated with aging. It can also increase the rate of wound healing and repair cellular structure.
Plus, it can improve the appearance of dark spots, pigmentation, and acne. Carotenoid-rich foods get converted to retinol (active vitamin A) in the body and also have antioxidant effects on cells and skin.
Protein
Whole grains, legumes, nuts, seeds, algae, green leafy vegetables.
Proteins are necessary for tissue repair and for the construction of new tissue.
Every cell needs protein to maintain its life, including skin cells. The main structural proteins of hair, skin, and nails, such as collagen, elastin, and keratin, all contain different combinations of amino acids.
Some of these are essential ones, meaning they need to be obtained from the diet.
By eating a variety of whole grains, legumes, nuts, seeds, and green leafy vegetables, you’ll be able to hit your requirements without any trouble.
Copper-containing foods
Sesame and sunflower seeds, cashews, mushrooms, soya beans, tempeh, chickpeas, lentils, walnuts, leafy greens.
Copper peptides help to replenish and nourish the skin, making it look plumper and more hydrated.
It can also help to activate antioxidants that protect against environmental damage. It peptides can be applied topically to the skin to increase collagen production.
Silica foods
Banana, oats, raisins, wheat, leeks, green beans, brown rice.
This trace element is necessary for collagen formation. It can help to regenerate tissues and skin, delay the aging process, and supports the binding of water molecules to cells.
As we age, silica’s concentration in our tissues declines, so it’s important to include sources in our diet.
Zinc-containing foods and other nutrients
Whole grains, beans, legumes, cacao, miso, nutritional yeast, broccoli, green beans.
Zinc is necessary for protein and cell membrane structure, to transport vitamin A in the blood and it can promote wound healing. Plus, it encourages cell renewal and contributes to maintaining the collagen structure
And don’t forget about water!
Skin, hair, nails, and all our cells need water to function as we are mostly made of water, in case you didn’t know. So keep hydrated throughout the day, whether with water or through herbal teas.
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