The skin is the largest organ on the body. It protects us from microbes and the elements, helps regulate body temperature, and permits the sensation of touch, heat and cold. Nutrition is important to our health and even our skin needs proper nutrition from the foods we eat in order for it to be at its best. What you eat can significantly affect the health and aging of your skin. We all want flawless skin when we rock our summer bikinis or so we can show off our toned legs in short shorts. Today I will discuss some of the best foods that can help us have a healthy skin.
Firstly, fatty fish such as salmon, sardines and mackerel are great for the skin. These contain omega 3 fatty acids which are necessary to keep the skin thick, supple and moisturized. The fats in these fishes can reduce inflammation which can cause redness or acne. According to the National Institute of Health, Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions like lupus and psoriasis that affects the skin. Fatty fishes are also excellent sources of vitamin E, one of the most important antioxidants for the skin. I love cooking these fatty fishes and I also take omega 3 fish oil supplements daily. Therefore, It is a good idea to add these fatty fishes next time you go to the grocery store.
Secondly, avocados are good for the skin as they are high in healthy fats. These may benefit many functions in our bodies, including the health of our skin. According to the National Institute of Health, a study of over 700 women found that high intake of healthy fats from avocados was associated with more supple, springy skin. These are also a good source of vitamin E and when taken along with vitamin C can do wonders for one’s skin. You can cook with avocado oil which is healthier than canola or other vegetable oils. You can also just eat the avocado slices or make some delicious home made guacamole.
Sweet potatoes are high in Beta Carotene, a nutrient also found in oranges and vegetables like carrots and spinach. Beta carotene is converted into vitamin A in our bodies. The National Institute of Health states that, 1/2 cup of baked sweet potatoes contains enough beta carotene to provide more than 6 times the daily recommended value of vitamin A. When eaten, this antioxidant helps protect our skin cells from sun exposure and may help prevent sunburn, cell death, dry and wrinkled skin. There are lots of amazing recipes that you can find to incorporate more of this power food into your diet. It is also worth noting that sweet potatoes are low in calories.
In addition to sweet potatoes, red and yellow bell pepper are also an excellent source of beta carotene which converts into vitamin A in our bodies. According to the United States Department of Agriculture, one cup of chopped red bell peppers contains 156% of the daily recommended value for vitamin A. Peppers are also one of the best sources of vitamin C which creates collagen and keeps our skin firm and strong. The National Institute of Health also states that vitamin C reduces wrinkled and dry skin with age, So eat up your bell peppers. They also add so much color and flavor to dishes which makes food so much more appealing.
Papaya is a delicious fruits that is also good for our skin. It is a good source of vitamin A and papain which helps in removing dead skin cells from the skin when applied. It also helps in breaking down inactive proteins and its low sodium content hydrates the skin. Papaya is also an excellent source of vitamin E, folate, magnesium and potassium. It also aids in digestion and we all know that having a healthy gut will aide in having great skin. Papaya is sweet and can be used to make juices, smoothies, ice cream and many other delicious things.
Green tea is another great thing to help us get great skin. Lots of skin care and beauty companies are now using green tea extracts in their products. Green tea may help protect the skin against skin cancer. It is packed with antioxidants which can remove harmful free radicals and other toxins from our bodies. According to the National Institute of Health, green tea also improves the moisture, roughness, thickness and elasticity of our skin. But be sure to not drink your green tea with milk because evidence suggest that milk could reduce the effect of green tea’s antioxidants.
This is not a complete list of foods that are good for our skin. Be sure to start including these and others into your diet to enhance your skin’s appearance. You can also look for these ingredients in your skin care products like papaya and green tea extracts. What are some of your favorite foods that were mentioned above? Comment and let me know what other foods you are incorporating into your diet for optimum skin health. xoxo