Eating the right foods can improve the health of your skin and give you a natural glow. Experts agree that including certain foods in your diet can help you achieve clear, radiant skin. Fatty fish like salmon, avocados, berries, leafy greens, nuts and seeds, whole grains, fermented foods like kefir and kimchi, and dark chocolate are among the top eight foods for glowing skin from the inside out.
According to dermatologist Dr. Rajani Katta, author of Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet, "Fatty fish contains omega-3 fatty acids, which help to reduce inflammation and keep skin looking young. Berries are also high in antioxidants, which protect the body from free radical damage." Nutritionist Kellyann Petrucci states, “Leafy greens and whole grains are also high in vitamins and minerals essential for healthy skin.” Including these nutrient-dense foods can result in healthy, glowing skin.
We've compiled a list of foods to help you achieve healthy, glowing skin. These foods have been shown to help keep your skin in the best condition possible.
Ginger is a spice with potent anti-inflammatory properties. It contains "antioxidants," which protect your body from harm, and "anti-inflammatory," which reduces swelling. According to some studies, ginger can also help soothe your skin. Don't be surprised if it's an ingredient in your facial treatments!
Including these tiny powerhouses in your morning smoothie can help your skin tremendously. They're high in omega-3 fatty acids, which help your skin cells function correctly and produce collagen for a strong, smooth complexion. According to Joshua Zeichner, a dermatologist at Mount Sinai Hospital in New York City, these fatty acids are necessary for healthy skin and can help prevent wrinkles.
Did you know that tomatoes are incredibly beneficial to your health? They contain lycopene, an antioxidant that helps you stay young and can also protect your heart. But here's the thing: Eating cooked tomatoes instead of raw ones allows your body to absorb more lycopene. So, during the colder months, try making some tasty stews and soups with plenty of delicious tomatoes!
Instead of sugary cereals such as Lucky Charms for breakfast, try a bowl of plain oats. Oatmeal has a low glycemic index, meaning it won't cause a blood sugar spike and crash like high-glycemic foods. Dr. Zeichner, a dermatologist, believes that eating low-glycemic starchy foods is better for your skin because high-glycemic starchy foods can raise blood sugar, cause inflammation, and lead to acne breakouts. So, instead of sugary cereal in the morning, try a healthier bowl of oatmeal to keep your skin looking its best!
Strawberries, blueberries, grapefruit, and yellow peppers
Strawberries, blueberries, grapefruit, and yellow peppers are not only delicious, but they also have anti-aging properties. These foods are high in antioxidants and vitamin C, which can protect your skin from damage. Blueberries also contain prebiotics, which can help reduce skin inflammation. So, the next time you're looking for a healthy snack, try one of these skin-saving foods.
If you want to improve your skin, sweet potatoes are a great food. They are high in vitamin A, which can aid in reducing oil production and treating acne. Carrots are also a good source of vitamin A but do just what is necessary with supplements. Taking too many supplements can result in adverse side effects such as blurry vision, bone pain, and dizziness. So, instead, eat foods like sweet potatoes and carrots!
Avocados are good for your skin because they contain healthy fats that keep it healthy. These fats are required by your skin to maintain its structure, repair itself, and prevent aging. Avocados are high in monounsaturated fats as well as vitamins A and C. These vitamins are essential for strengthening your skin and preventing dryness. In one study, researchers examined 39 women who ate one avocado daily or continued to eat their regular diet. According to the study, eating an avocado daily can help improve your facial skin's firmness and elasticity. So, try incorporating avocado into your diet for healthy, glowing skin!
Salmon is a delicious fish with numerous health benefits, including lowering the risk of heart disease and maintaining blood pressure control. But did you know it can also help you improve your skin? Salmon contains omega-3 fatty acids necessary for producing collagen, a protein that keeps your skin strong and wrinkle-free. According to dermatologist Joshua Zeichner, eating at least 3.5 ounces of salmon twice a week is a great way to reap these skin-boosting benefits. So, try including salmon in your diet to boost your skin's health!
Eating a healthy diet is essential for glowing skin. However, some foods and cooking methods may be harmful to your skin. Here are some things to avoid:
- Foods that have been fried
- Ribs and bacon are examples of fatty meat.
- Foods high in sugar and processed
- Foods high in salt, such as processed meats
- Sugar substitutes
Dairy and soy products are not suitable for everyone. If you notice that they affect your skin, try switching to plant-based milk, such as almond milk. It's also critical to avoid alcohol and tobacco. These things can cause your skin to dry out and age faster.