Food that makes your skin glow
The old saying goes that you are what you eat, and nowhere is that more evident than in the health of your skin. What you consume daily directly impacts your skin's appearance, and making smart food choices can help you maintain a youthful glow.
For instance, foods high in sugar can cause inflammation, leading to wrinkles and sagging skin. Conversely, foods rich in antioxidants (such as vitamin E) boost skin health and help shield the skin from damage caused by free radicals.
In addition, certain vitamins and minerals are essential for healthy skin. For example, Vitamin A is crucial for cell turnover and bringing new skin cells to the surface. Vitamin C helps with collagen and skin elasticity, which keep your skin smooth.
And omega-3 fatty acids help with moisture retention, which is critical for achieving glowing skin. Vitamin E is another essential nutrient for skin health; it helps to protect cells from damage caused by free radicals.
By incorporating plant-based nutrients into your diet, you can enjoy healthy, glowing skin at any age.
Does diet help your skin cells?
Numerous factors, including genetics, hormones, and environmental conditions, can affect our the skin's aging process and how it looks. But diet matters too.
The skin is the largest organ in our bodies and is composed of cells. These cells need nutrients to function properly and protect us from disease. It shows up on our skin when we don't eat a balanced diet.
The connection between diet and skin health is well-established. Cosmetic and clinical research has shown that what you eat can impact the appearance of your skin. For example, a diet high in sugar and refined carbohydrates can cause inflammation and breakouts.
Conversely, a diet rich in antioxidants and healthy fats can help to protect the skin and reduce the signs of aging. In addition, good hydration is essential for healthy skin and a smooth skin texture.
Drinking plenty of water helps to flush toxins from the body and keep the skin adequately hydrated. By making healthy choices regarding what you eat and drink, you can help improve your skin health and keep it looking its best.
The best foods for glowing skin
Skincare products help the skin from the outside, but you need to help your skin from the inside, too. That's why a diet full of skin-loving nutrients is essential for an overall glow.
These are our favorite foods to eat for healthy and glowing skin:
Blueberries & Strawberries
Blueberries are packed with antioxidants and Vitamin C, which are great for your skin. Antioxidants help to protect your skin from damage caused by free radicals, which are unstable molecules that can damage cells and cause premature skin aging (fine lines and wrinkles).
Vitamin C is essential for collagen production, which helps to keep your skin looking young and radiant. Collagen is what gives our skin its firmness and elasticity. Our bodies produce less collagen as we age, leading to wrinkles and sagging skin.
Oranges
Oranges are another excellent source of vitamin C. In addition to promoting collagen, vitamin C is a powerful antioxidant that fights oxidative stress and free radical damage.
Avocados (Healthy Fats)
Avocados are not only delicious but also good for your skin. They're a great source of healthy fats that help keep the skin moisturized, hydrated, and plump.
Avocados are also high in antioxidants, such as vitamins E and C, which protect your skin from damage and help improve skin tone. Vitamin E also helps soften skin and stop it from losing moisture.
You can eat avocados plain, add them to salads or sandwiches, or use them to make homemade face masks.
Dark Chocolate
In addition to antioxidants, dark chocolate contains flavonoids, which have been shown to help reduce inflammation and improve blood flow to the skin. So enjoy some dark chocolate for the beauty benefits and bask in that healthy glow.
Tomatoes
Tomatoes are packed with antioxidants and lycopene, a red pigment that has been shown to protect the skin from damage caused by harmful UV rays. Lycopene is a powerful antioxidant that helps to protect your skin from oxidative stress.
Tomatoes are also a good source of vitamins A and C. Eat them whole, juice them, or add them to your skincare routine as a face mask for an extra dose of radiance.
Salmon & Fatty Fish
Salmon and other fatty fish are a great source of essential fatty acids necessary for keeping your skin hydrated. They also help to reduce inflammation, which can cause skin aging.
Add an oily fish to your dinner line-up once a week and watch your skin glow.
Nuts & Sunflower Seeds
Nuts are another great source of omega-3 acids essential for maintaining the skin's barrier function. A healthy skin barrier helps hydrate the skin and prevents moisture from escaping. (Learn more about keeping your skin barrier healthy)
Nuts and sunflowers seeds also contain selenium, a mineral that helps protect your skin from damage. Sunflower seeds are also rich in vitamin E. Eat a handful of nuts or sunflower seeds daily or add them to your favorite recipes.
Carrots & Sweet Potatoes
Carrots and sweet potatoes are a good source of beta-carotene, an antioxidant that the body converts into vitamin A.
Vitamin A is essential for cell turnover and helps to keep skin looking young and radiant. Beta-carotene is also thought to help protect against sun damage.
Enjoy sweet potatoes as a side dish or make them into delicious fries.
Spinach
Spinach is packed with antioxidants and vitamins A, C, and E, all of which protect your skin from free radical damage.
Green Tea
Another source of antioxidants, green tea also helps to reduce skin inflammation, which can cause premature aging. Drink green tea every day or use it to make a refreshing face mask.
Soybeans
Soybeans are rich in protein and essential nutrients like omega-3 fatty acids, which are known for supporting healthy skin.
In addition, soybeans contain isoflavones, plant-based compounds with antioxidant properties. Research has shown that isoflavones can help protect the skin from sun damage caused by ultraviolet (UV) radiation.
Bananas
And last but not least, bananas (our favorite food). Bananas are packed with vitamins (A, B, B6, C & E) and minerals essential for a radiant glow. Eat a banana daily, and use it to make a delicious smoothie or a DIY face mask.
Additional tips for healthy skin
Stay hydrated
Water should be your first go-to beverage for flawless skin. It hydrates and plumps up your skin cells, giving you a glowing complexion. Drinking plenty of water also flushes out toxins that can cause breakouts.
In addition, skin hydration is key to a healthy skin barrier. Hydrated skin is better able to repair itself from damage, resulting in a youthful appearance.
When you don't drink enough fluids, your skin can become dry, flaky, and more prone to wrinkling. Staying hydrated helps keep your skin moist and supple.
Build good skincare habits
Use a broad spectrum sunscreen every day (even in winter) to prevent damage from the sun's harmful UV rays, which can cause skin aging and even skin cancer.
After a long day out, cleanse your face thoroughly to remove all the environmental stressors such as irritants, pollution, and allergens. Plus, you'll want to ensure you have removed all traces of make-up before you go to sleep.
Don't forget that proper hygiene means not touching your face until after you've washed your hands!
Consider supplements
There is no single answer to the question of whether or not you should take supplements to help your skin. While some experts believe that certain vitamins and minerals can improve skin health, others argue that a nutritious diet is the best way to achieve healthy skin. There is some evidence to support both points of view.
For example, several studies have found that people who follow a Mediterranean-style diet tend to have healthier skin than those who don't.
On the other hand, there is also evidence that certain supplements, such as vitamin C and omega-3 fatty acids, can help shield the skin from damage and improve its appearance.
Ultimately, each individual must decide whether to take supplements.
The bottom line
So there you have it, our favorite foods for glowing skin. Start adding these foods to your diet and see the difference in your skin. You'll be amazed at how much healthier and radiant you'll look. And now you have a great excuse for eating dark chocolate and enjoying an extra fruit smoothie!