Food is, at its most basic, fuel. It energizes you, giving you the energy to get through the day. What you eat, however, can be healing if you choose wisely. “You are what you eat,” as the saying goes. It’s a cliche, but eating healthily consistently can help you achieve that radiant look. Increasing your Mediterranean-style meals is arguably the best way to improve your skin and overall health. Antioxidants such as beta carotene, vitamin C, vitamin E, selenium, and B vitamins act as bodyguards for your skin cells, preventing damage. Omega-3 fatty acids are also important for skin health and appearance, as they help reduce inflammation, which can lead to cell degradation over time.
1. Water
Drinking more water is the quickest and easiest way to improve your glow and keep your skin (and tissues!) in top condition. For a refreshing drink, try adding fresh citrus or berries. The amount you need to drink depends on the person; One would recommend two liters (about eight cups) as a minimum. If you exercise vigorously or sweat a lot, you’ll need more.
2. Cod
If there is one thing that all of us could do to improve our diets, it would be to eat more seafood. Only about 10% of us get the recommended 8-12 ounces per week! Fish contains omega-3 fatty acids, which help to reduce inflammation, which can cause skin cell damage, flaking, dryness, and an overall dull appearance. Herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster are also high in omega-3s.
3. Cherry Juice with Tarts
Take a sip! It can alleviate joint pain. According to a recent review of studies, tart cherries and their juice helped lower oxidative stress and inflammation, which helped reduce the effects of arthritis.
4. Ginger
Use it to feel better after a workout: A study found that consuming 2 g of ginger daily (about 1 tsp of freshly grated ginger root or 14 tsp of dried ginger powder) helped relieve muscle soreness by 25% more than the placebo the day after a workout.
5. Berries
Antioxidants and nutrients abound in blueberries, blackberries, and cranberries, not to mention the all-powerful goji berry. Antioxidants reduce inflammation and protect the skin from free radical damage – they work wonders for your skin. Antioxidants such as vitamin A and C are abundant in berries.” “However, ellagic acid appears to be the antioxidant predominant in this food group, which may also be related to some of its benefits for the skin.”
6. Green Leafy Vegetables
“Leafy greens such as spinach, kale, collard greens, broccoli, and Brussels sprouts are high in antioxidants and vitamins that provide numerous skin benefits.” They are rich in vitamin A, which helps combat dry, flaky skin; vitamin C, which helps repair sun damage to collagen and elastin; and vitamin E, which aids in the fight against inflammation. Additionally, leafy greens contain folate, a nutrient required for DNA repair.
7. Virgin Coconut Oil
Coconut oil’s anti-inflammatory, antioxidant, and therapeutic characteristics make it a reliable source. Coconut oil on the face, on the other hand, may not be suitable for all skin types. If you have a coconut allergy, stay away from it. It can be utilized in various ways if you can apply it without irritation. Coconut oil can be used to remove makeup. This treatment will soothe your skin barrier and promote healthy looking skin beneath the surface. You should apply a small amount of coconut oil to your face. Allow for soaking for a few minutes before washing with your preferred cleaner.
8. Watermelon
Two cups of cubed watermelon equal one cup of water, which can help you (and thus your skin cells) stay hydrated. Watermelon is also high in beta-carotene and vitamin C, making it an antioxidant-rich snack. Try cutting it up and freezing it for a refreshing treat during the warmer months.
9. Pecans
The antioxidant ellagic acid, found in many plant-based foods such as nuts, has been linked to protecting skin cells from UV damage. Pecans are also high in antioxidants and minerals such as vitamins A and E and calcium and potassium. They also contain zinc, another nutrient that may aid in promoting glowing skin and the protection of immunity.
10. Aloe Vera Gel
It’s well known that aloe vera has anti-inflammatory properties and may stimulate cell growth. It also moisturizes without clogging pores. After washing your face every day, using aloe vera can help your skin to glow. Test a small amount on your forearm to see if you are allergic to it; if no reaction occurs after 48 hours, it is safe to use.
11. Corn Oil
Plant-based oils, such as corn oil, provide your body with omega-3 fatty acids, which help to reduce inflammation. Because these oils are low in saturated fat, they are ideal for cooking to add flavor while also increasing the antioxidant content of your meal, benefiting your skin cells and heart health.
12. Oats
Selenium, an antioxidant compound found in oats, helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Furthermore, the prebiotics in oats fuels your body’s beneficial probiotics, thereby boosting your immune system overall.
13. Lentils
Give lentils some attention! Just 12 cups of these versatile legumes provide nearly half of your daily dose of folate, a B vitamin your body needs to produce neurotransmitters associated with motivation, such as dopamine and serotonin. If you don’t get enough folate in your diet, you may find it difficult to focus and remember things.
14. Celery
It may appear unassuming, but celery has numerous benefits. It contains luteolin, a flavonoid that acts as an anti-inflammatory and antioxidant. Inflammation is the root cause of many diseases, including Alzheimer’s and other brain diseases, and it may also play a role in brain fog. Luteolin protects the brain and may improve memory.
15. Green Tea
Green tea intake is common in various East Asian countries, and Japanese women, in particular, have long recognized the benefits of green tea for their skin. Its numerous advantages include slowing DNA damage, reducing inflammation, and protecting against sun damage and burns. There’s a reason the superfood is used in so many cosmetics; consuming it directly provides immediate soothing benefits while working toward long-term results.
16. Fish
Fish has numerous health benefits, particularly for the skin. “Fatty fish, particularly wild salmon, sardines, and mackerel, provide essential protein and amino acids, which form the building blocks of our skin and keep it strong.” Selenium can be found in salmon, tuna, halibut, cod, snapper, and sardines. Cold-water fish such as salmon, sardines, and mackerel are high in essential fatty acids such as omega-3s and omega-6s, which help maintain your skin’s natural oil barrier, preventing dryness and uneven skin tone.
17. Garlic
According to research, Herbs and spices such as garlic, oregano, cinnamon, cloves, and ginger can also help. Early research has linked them to lower Advanced Glycation End Products (AGEs) levels. When these compounds accumulate, they can cause structural changes in the skin, but your favorite flavorings may help slow the accumulation of AGEs.
18. Seeds of Sunflower
Nuts and seeds are high in vitamin E, which helps protect our cells and gives our skin a healthy glow. Furthermore, because vitamin E has been linked to a lower risk of heart disease, sprinkling sunflower seeds into salads, soups, sautés, or eating a handful as a snack provides an added health benefit.
19. Cucumber
Cucumbers have high water content and vitamin C and folic acid. “Cucumber is good for your skin from the inside out.” People consume it to keep their skin hydrated and healthy and prevent long-term skin damage from the antioxidants. Apply it to your face to minimize edema and inflammation, and enhance sun damage repair. Cucumber is hydrating and soothing, and it contains silica, which hydrates and strengthens your skin.”
20. Walnuts
Nutrients found in walnuts are beneficial to our skin and bodies. “Walnuts have a higher concentration of omega-3 fatty acids than other nuts.”For example, one ounce of walnuts has 8% of the daily required zinc requirement, a vital mineral that the skin needs to operate as a protective barrier. It is also necessary for wound healing and immune system function optimization to combat both germs and inflammation. Although it is not their primary skin benefit, walnuts do contain trace amounts of the antioxidants vitamin E and selenium.”
