10 foods to help give you healthy skin

Healthy Skin and 10 fantastic foods that can help

We all want to have beautiful looking and healthy skin, and the foundation for that is eating the right foods. We aren’t talking about fad diets and horrible boring food – these are all delicious in their own right, or mixed in with other foods.

Here we look at 10 foods that will help your body naturally keep your skin look healthy and beautiful.

Fatty Fish

Salmon helps with healthy skin

Salmon are rich in omega-3 fatty acids, vitamin-E, protein and zinc – all great for healthy skin

Eating fatty fish, such as salmon, mackerel or herring, that are rich sources of omega-3 fatty acids, vitamin E, protein and zinc are a great way to help maintain healthy skin.

Omega-3 fatty acids

Omega-3 fatty acids are really help in keeping your skin supple and moisturized. The omega-3 fats found in fish also help to reduce inflammation.

Vitamin E

Fatty fish are also a source of vitamin E, which is one of the most important antioxidants for the skin.

Protein

They’re also a source of high-quality protein, which is necessary to make the structural proteins that maintain the strength and integrity of the skin.

Zinc

Zinc is found in fatty fish, a mineral that is important for regulating inflammation, the production of new skin cells and overall skin health.

Key Benefits

  • Keep skin thick, supple and moisturised
  • Reduce inflammation
  • Make your skin less sensitive to the sun’s harmful UV rays
  • Fight inflammatory and autoimmune conditions such as psoriasis and lupus
  • Protects the skin against damage from free radicals and inflammation
  • Maintains the strength and integrity of the skin
  • Production of new skin cells and overall skin health

Deficiencies can lead to

  • Dry Skin
  • Skin redness and acne
  • Skin inflammation
  • Skin lesions
  • Delayed wound healing

Sweet Potatoes

Sweet Potatoes are a great source of Beta-carotene

Sweet Potatoes can help add a natural warm, orange color to your skin

Sweet Potatoes are a great source of Beta-carotene. Beta-carotene can be found in orange and dark-green vegetables such as carrots, spinach and sweet potatoes.

Beta-carotene helps give you healthy skin by acting as a natural sunblock, giving it essential protection for harmful UV rays. This can help prevent you from getting sunburn, death of skin cells and dry, wrinkled skin. Beta-carotene may also add a warm, orange color to your skin, which will give your skin an overall healthier look.

For an idea of how a small amount of sweet potatoes can help – a 1/2-cup serving (approx 100 grams) of baked sweet potato, contains enough beta-carotene to provide around FOUR times the Recommended Daily Intake vitamin A.

Key Benefits

  • Can add a warm, orange color to your skin
  • Natural sunblock

Deficiencies can lead to

  • Dry, wrinkled skin
  • If exposed to the sun – sunburn and cell death

Avocados

Avocados are high in healthy fats, which benefit many functions in your body. These include keeping the skin flexible and moisturised. They are also jam packed with nutrients including :

  • Vitamin A
  • Vitamin B5
  • Vitamin B6
  • Vitamin C
  • Vitamin K
  • Folate
  • Potassium
  • Magnesium
  • Manganese
  • Copper
  • Iron
  • Zinc
  • Phosphorous
  • B1 (Thiamine)
  • B2 (Riboflavin)
  • B3 (Niacin)
avocado

Avocados are high in healthy fats, which benefit many functions in your body

Healthy fats

The healthy fats found in avocados, have been associated with having supple, springy skin.

Vitamin E

Vitamin E is an important antioxidant that can help protect your skin from oxidative damage. It also works more effectively when it is combined with vitamin C.

Vitamin C

Vitamin C is essential for healthy skin as it is needed to create collagen, the main structural protein that keeps your skin strong and healthy. As with Vitamin E, it is an antioxidant that protects your skin from oxidative damage.

Other nutrients

With so many nutrients, the avocado is a wonderful food that really does help many parts of your body including the skin.

Key Benefits

  • Super packed with nutrients
  • Keeps the skin flexible and moisturised
  • Supple, springy healthy skin
  • Helps create collagen
  • Helps prevent oxidative damage

Deficiencies can lead to

  • Signs of aging
  • Dry, rough, scaly skin
  • Skin that tends to bruise easily

Sunflower Seeds

seeds

Sunflower seeds help you keep flexible, moisturised, healthy skin.

Nuts and seeds in general, are great sources of nutrients – important for healthy skin. Sunflower seeds are a perfect example of beneficial seeds. Sunflower seeds are a great source of Selenium, Linoleic acid, Zinc and Protein.

Selenium

The antioxidant Selenium is abundant in sunflower seeds, helping keep the skin and your body healthy. Selenium is beneficial to the whole body, not just the skin, reducing asthma symptoms, improving blood flow and boosting immunity to name a few.

Linoleic Acid

Linoleic acid is an essential omega-6 fat that helps your skin stay thick, flexible and moisturized.

Zinc

Zinc is important for regulating inflammation, the production of new skin cells and giving you healthy skin.

Protein

Protein help maintain the strength and integrity of the skin.

Key Benefits

  • Helps your skin stay thick, flexible and moisturised
  • Production of new skin cells
  • Maintain the strength and integrity of the skin
  • Reducing asthma symptoms
  • Improves blood flow
  • Boosts immunity

Deficiencies can lead to

  • Dry Skin
  • Wrinkly skin
  • Thin skin

Broccoli

brocolli

Brocolli is packed with a wide range of minerals and vitamins

Brocolli is another vegetable that is jam packed with goodness. It contains a wide range of minerals and vitamins, most noticeably Zinc, Vitamin A, Vitamin C and Lutein, a carotenoid that works like beta-carotene. It also contains a compound called Sulforaphane that has been shown to have some great health benefits. Some studies suggest that it may have anti-cancer effects, including some types of skin cancer.

Zinc

Zinc is important for regulating inflammation, the production of new skin cells and overall healthy skin.

Lutein

Lutein can help protect your skin from oxidative damage, which can cause skin to become dry and wrinkled.

Sulforaphane

As well as the potential anti-cancer benefits, Sulforaphane is also a powerful protective agent against sun damage. It works in by neutralizing harmful free radicals and by turning on other protective systems in the body.

In laboratory tests, Sulforaphane helped to reduce the number of skin cells killed by UV light by as much as 29%, with the protection lasting for up to 48 hours. Evidence also showed that it helps to maintain collagen levels in your skin.

Key Benefits

  • Production of new skin cells
  • Reduce inflammation
  • Helps prevent oxidative damage
  • Anti-cancer benefits
  • Helps reduce the amount of skin cells killed by UV light
  • Maintain collagen levels

Deficiencies can lead to

  • Dry and wrinkled skin
  • Skin inflammation
  • Skin that is affected by the sun more than normal

Red or Yellow Peppers

Red or Yellow Peppers

Red or Yellow Peppers – a great source of beta-carotene

Bell peppers are a great source of beta-carotene. 150 grams of a chopped red bell pepper, contains the equivalent of 92% of your RDI for vitamin A and 31% of your RDI for vitamin C.

Vitamin A

Vitamin A encourages healthy skin cell production. Retinal, retinol and retinoic acid are important to cell production and growth. Vitamin A also stimulates fibroblasts, the cells responsible for developing tissue that helps to keep your skin firm and healthy, in the deep layers of your skin.

Vitamin C

The antioxidant properties of vitamin C (ascorbic acid) and its role in collagen synthesis make vitamin C vital for skin health. Dietary and topical ascorbic acid have beneficial effects on skin cells, and some studies have shown that vitamin C may help prevent and treat ultraviolet (UV)-induced photodamage.

Key Benefits

  • Keep skin firm and healthy
  • Make your skin less sensitive to UV rays
  • High in Vitamins A & C which have other health benefits for your body

Deficiencies can lead to

  • Dry Skin
  • Wrinkled skin
  • Skin that is affected by the sun more than normal

Walnuts

Walnuts

Walnuts can help protect your skin from oxidative damage

Walnuts are a good source of essential fatty acids, which are fats that your body cannot make itself. They are especially high in omega-3 and omega-6 fatty acids. They also contain vitamin E, vitamin C and selenium.

Omega 3 and Omega 6

A diet that has too much omega-6 fats can lead to inflammatory conditions of the skin like psoriasis. Omega-3 fats however, help reduce inflammation in the body, including the skin.

Vitamin E & C

As with Avocados, Vitamin E is an important antioxidant that can help protect your skin from oxidative damage and works much more effectively when it is combined with vitamin C.

Selenium

Selenium is an antioxidant and helps protects cells from damage, neutralizing free radicals and other skin-damaging compounds before they can lead to wrinkles.

Key Benefits

  • Reduce inflammation
  • Protects skin from oxidative damage
  • Protects the skin against damage from free radicals and inflammation

Deficiencies can lead to

  • Wrinles
  • Skin conditions such as
  • Skin inflammation

Soy

Soy

Soy may help improve skin dryness and increase collagen

The main benefit of having Soy in your diet is that it contains isoflavones, which are changed in the body to phytoestrogens, similar to the hormone estrogen.

Isoflavones

In postmenopausal women, soy may help improve skin dryness and increase collagen, which helps keep your skin smooth and strong. In a small study of women in their 30’s and 40’s, findings showed that eating soy isoflavones every day for 2 to 3 months helped improve their fine wrinkles and skin elasticity.

Tomatoes

Tomatoes

Tomatoes are full of vitamin C and contain all of the major carotenoids

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene, beta-carotene and lutein – important for maintaining healthy skin. Carotenoids do however, need fat to be absorbed, so make sure to have your tomatoes with something like cheese or olive oil.

Beta-carotene, lutein and lycopene have been shown to protect the skin against damage from the sun and may also help prevent wrinkling.

Dark Chocolate

Dark Chocolate

Dark Chocolate – yes, eating chocolate can be good for you!

After the Christmas period, you may be sick of chocolate, but chocolate really can help your skin. The issue with chocolate being bad for your skin tends to be the amount of sugar and fat in it, not the cocoa. The best chocolate is dark chocolate with at least 70% cocoa – this helps maximise the health benefits and keep added sugar to a minimum.

Various studies have shown benefits that include:

  • Thicker, more hydrated healthy skin.
  • Skin that felt less rough and scaly.
  • Skin was less sensitive to sunburn.
  • Better blood flow, which in itself brings more nutrients to the skin.
  • Allows skin to withstand more than twice as much UV radiation before burning.
  • Improvements in the appearance of wrinkles.

However, it is worth mentioning that at least one study did not find significant effects.

Conclusion

So there we have it, a list of 10 foods that will naturally help us maintain beautiful looking and healthy skin. It shouldn’t mean that you only have these foods and go on a complete dietary change, but more of introduce them into you diet with the things you already like and eat.

Next week we will have a similar article on drinks that can help your skin – and yes – there is a section in there for wine 🙂

If you liked this article, we would love it if you could share it with your friends – just click on the share button below x

2018-01-19T12:34:52+00:00

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