Our hectic lifestyles have made it impossible to have a balanced meal every day. You might be running late for the office, and you grabbed a cheeseburger on your way to work. Or, imagine this. You are home after a long day at work. Too tired to cook anything, you order takeout. Such erratic and unhealthy diets wreak havoc on your skin. You might notice pimples and acne cropping up on your face all the time. So, if diet decides how your skin appears, can it reverse the damage done? Research says yes. Certain foods are excellent for your skin and can help you maintain your skin health in the long run. The following 20 foods are a boon for your skin.
1. Tomatoes
Juicy red tomatoes can spruce up almost any bland dish. Tomatoes have a chemical compound called lycopene in them. Lycopene is a potent antioxidant that reduces UV damage and skin burns caused by the sun’s rays. You can reap all the benefits of tomatoes by eating them raw or adding them to any recipe.
2. Carrots
Carrots are said to be highly beneficial for eye health. But did you know that carrot also improves your skin’s health? Carrots are rich in beta-carotene, the rudimentary form of Vitamin A. Vitamin A is anti-aging. Carrots also reportedly heal skin conditions like psoriasis.
3. Olive Oil
Among all the plant-based oils, olive oil is said to be the most nourishing. Olive oil is rich in polyphenols, an antioxidant that protects the skin from sun damage and slows aging. It is versatile and can be used both as a cooking oil and for salad dressing.
4. Walnuts
Our skin is built of collagen. Collagen, a protein maintains the skin’s elasticity and keeps it looking youthful. With age, the collagen levels in the skin reduce, which results in skin sagging and wrinkling. Walnuts are rich in omega-3 fatty acids. Omega-3 fatty acids prevent collagen depletion from the skin and keep your skin looking healthy.
5. Almonds
If you look at the labels of store-bought cosmetics, you will find that most of them have Vitamin E. Almond is a natural source of Vitamin E. Vitamin E reduces free radical damage and keeps the skin moisturized.
6. Eggs
Eggs are already considered nutritionally complete foods. They are also incredibly beneficial for the skin. Eggs are rich in protein, which helps slow down collagen depletion from the skin.
7. Sunflower Oil
Sunflower oil has a component called linoleic acid, which is found in cell membranes. Consumption of sunflower oil reduces cell inflammation and keeps the skin rejuvenated and protected.
8. Berries
Berries have high contents of antioxidants. Antioxidants reduce oxidative stress on the skin caused by the sun. Berries also contain Vitamin C, which is said to brighten skin. You can eat a mix of blueberries, raspberries, strawberries, etc.
9. Pomegranates
The red pearl-like pomegranate seeds can add color to any dish. Pomegranates are also high in nutrition. They contain polyphenols, which reduce skin damage and stress.
10. Avocados
Avocados are considered superfoods that provide benefits to the body. Avocados contain healthy fats that help to maintain the softness of your skin. They are also a good source of Vitamin C and E, both known to protect the skin from sun damage.
11. Sardines
Fishes that have a high-fat content are excellent for the skin.The omega-3 fatty acids present in fish help to maintain skin’s collagen and prevent sagging. Fishes like sardines, mackerel, tuna, and herring benefit your skin’s health.
12. Chia Seeds
Nuts and seeds are superheroes in maintaining your skin’s health. They have omega-3 fatty acids in them. It is best to consume them grounded than a whole. You can combine them with smoothies or overnight oatmeal.
13. Sweet Potatoes
Sweet potatoes contain beta carotene, the precursor to Vitamin A. Vitamin A is a proven anti-aging compound that acts like a sunblock. It prevents sun damage and wrinkling of your skin.
14. Watermelon
Watermelon is a fruit rich in water(hence the name). Water retention under your skin is reduced when you eat foods high in water, like watermelons and cucumbers. It reduces your skin’s puffy appearance.
15. Green Tea
Green tea can be consumed or used topically on your skin because it has benefits. Green tea has antioxidant properties that help reverse sun damage. It also has Vitamin K, which reduces puffiness and dark circles around the eyes. Since green tea does not contain caffeine, you can consume as many cups of it as you want or use tea bags under your eyes to reap the benefits.
16. Red Peppers
These days, Vitamin C serums are sold in the market for topical application. But instead of spending your money on products that might have minuscule amounts of Vitamin C, did you know that you can eat fruits and vegetables that are naturally high in this nutrient? Peppers and citrus fruits like orange, lime, and lemon all contain Vitamin C, which has multiple benefits for the skin.
17. Broccoli
Packed with minerals and vitamins, broccoli can dramatically improve your skin’s health if consumed regularly. Broccoli contains lutein, a precursor to Vitamin A with antioxidant properties. Broccoli also has sulforaphane that helps prevent skin cancers. Sulforaphane reduces free radical damage and prevents collagen loss from the skin.
18. Dark Chocolate
Is chocolate your guilty pleasure? Then we have good news for you. Dark chocolate is highly beneficial for your skin for multiple reasons. They contain flavanols, which help protect the skin from sun damage. Flavanols also smoothen textured skin. So munch on chocolate as much as you want, but make sure it is low on sugar and high on cocoa content.
19. Kale
Green leafy vegetables pack lots of nutrients excellent for the body. Kale contains zinc and Vitamin A. If you suffer from acne, regular consumption of kale can help treat it. Some research even shows that topical application of kale can help reduce the appearance of scars and bruises on the skin.
20. Water
You must have heard this from multiple places to get healthy, plumper skin, you must drink enough water throughout the day. Drinking enough water keeps you internally hydrated and prevents puffiness on your skin. Water also flushes out all the toxins inside your body and gives your skin a plumper, shinier appearance. Set yourself a target to drink at least eight glasses of water every day.
