Good skin care - including sun protection and gentle cleansing - can keep your skin healthy and glowing. But good skin care also includes your diet; what you put into your body matters!
Numerous studies have looked at what nutrients affect skin wrinkling, dryness and thinning. The vitamins, minerals and antioxidants present in many foods like fruit, vegetables and healthy fats are consistently associated with fewer wrinkles and less age-related dryness. A balanced diet makes skin look younger and smoother. Additionally, Including a natural, premium supplement for your skin (learn more about DIM Complex here) and a sufficient intake of water, and you’re on your way to enjoying your healthiest skin yet!
Here are some foods to include in your diet that improve skin health and appearance
1. Broccoli
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C ( 20 ). It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled. It also contains a actives that, when digested, are converted into diindolylmethane which presents a range of benefits for your overall skin health
2. Sweet potatoes
Sweet potatoes are also rich in vitamin C and Vitamin E, both of which are very crucial to keep skin healthy, glowing and supple. Vitamin C helps boost collagen, which tightens your skin. The antioxidants present in sweet potato are also responsible for a natural sheen.
3. Fatty fish
Fatty fish, such as tuna, mackerel, and sardines, are excellent foods for healthy skin. They're rich sources of omega 3 fatty acids, which are important for maintaining skin health. The omega-3 fats in fish reduce inflammation, which can cause redness and acne. Omega-3s may moisturize the skin and fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and psoriasis. That's because omega-3s appear to improve skin barrier function, sealing in moisture and keeping out irritants.
Avocados are high in healthy fats. Healthy fats are beneficial to many functions of the body — including achieving healthy, glowing skin. They are essential to keeping skin flexible and moisturized and help reduce the appearance of aging. Furthermore, avocados are filled with antioxidants like lutein and beta carotene (these are precursors of vitamin A that essentially function in many biological processes).
5. Walnuts
Brimming with antioxidants and vitamin B, walnuts help protect your skin against environmental aggressors such as sun exposure, dirt, pollution and other impurities. This in turn prevents skin damage and the appearance of premature fine lines and wrinkles.
6. Sunflower seeds
The seeds are brimming with essential fatty acids like linoleic, oleic, and palmitic acid, all of which aid in collagen and elastin formation, providing smooth, bright skin. Being rich in nutrients, sunflower seeds provide enough nourishment and moisture to keep our skin soft, supple, smooth, and healthy.
7. Red or yellow bell peppers
- Red - Capsanthin, responsible for the rich red colour in bell peppers, is a powerful antioxidant that shields the skin against UVA and UVB damage. Thus, eliminating the risk of developing early signs of ageing on your skin and strengthening your skin's reparative abilities.
- Yellow - Yellow bell pepper contains high amount of collagen. It is well-known that collagen is essential for our skin's health. For that reason, yellow bell pepper might be the answer that you've been looking for if you’re struggling with your skin.
8. Tomatoes
Tomatoes are full of antioxidants including vitamin C; therefore, eating tomatoes may help reduce the amount of cell-damaging free-radicals in the body and will give you a youthful complexion. Tomatoes fight cellular damage, further retaining the moisture, thereby, preventing fine lines and wrinkles.
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The bottom line. The foods you eat can play a role in the health of your skin, including in how your skin changes as you get older. In particular, foods that are high in protein, healthy fats, and antioxidants are linked to the most skin benefits. Stock your fridge up and enjoy a natural, healthy glow!