The skin is unarguably the largest organ of your body and just as nutrition is important for your health and to keep your body organs functioning properly, so also is nutrition applicable to keeping your skin healthy. According to Taylor Jones of Healthline, studies have found that just as an unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, your skin can also be impacted by your diet.
These studies have also help provided insights into the foods considered the best for keeping the skin at its optimal level of performance. This article, would, therefore, be looking at 12 foods that studies have shown to be the best for keeping your skin healthy. The foods are examined below:
1. Fatty fish
Fatty fish, including salmon, mackerel, and herring, are generally considered excellent foods for healthy skin thanks to their high levels of omega-3 fatty acids, which are important for maintaining skin health. Omega-3s help keep the skin thick, supple, and moisturised, thus preventing dry skin. The high levels of omega-3s found in fish can also help reduce inflammation, which can cause redness and acne.
What’s more, fatty fish can make your skin less reactive or sensitive to the harmful ultraviolet ray of the sun and help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus. Fatty fish are rich in vitamin E, which is considered one of the most powerful antioxidants for your skin. Fish also contains zinc, which helps regulate inflammation, overall skin health, as well as the production of new skin cells.
According to Taylor Jones of Healthline, avocados are incredibly high in healthy fats content, with these fats linked to improved skin health. The intake of avocados is known to help keep the skin flexible and moisturized, and protect the skin from sun damage. This is particularly important since UV damage to your skin can cause wrinkles and other signs of ageing.
The high levels of vitamin E in avocados can also benefit your skin as this vitamin acts as a powerful antioxidant that helps protect your skin from oxidative damage. In addition to that, avocados are also rich in vitamin C, which is considered one of the most important nutrients for the skin, as it helps your body make collagen, which is the main structural protein that keeps your skin strong and healthy.
Walnuts are considered one of the best plant dietary sources of essential fatty acids, which are simply fats that your body cannot make itself, but which are needed by your body for many important roles, including healthy skin. Walnuts are considered the most excellent source of both omega-3 and omega-6 fatty acids, as far as nuts are considered.
Its high omega-3 fatty acids content is far more important than its omega-6 fatty acids content as it helps reduce inflammation in your body, including in your skin. Walnuts also contain many other nutrients that studies have found are capable of helping your skin function properly and stay healthy. These include zinc (needed for wound healing and fighting both bacteria and inflammation), vitamin E, and selenium.
4. Sunflower seeds
Sunflower seeds are one of the most nutritious seeds and consuming them can also benefit your skin. According to Healthline, sunflower seeds are an excellent source of many skin-boosting nutrients such as vitamin E, selenium, zinc, and protein.
5. Sweet potatoes
Sweet potatoes are rich in beta carotene, which is simply a nutrient found in plants, and which functions as provitamin A. Being a pro-vitamin A means beta carotene can be converted into vitamin A in your body. The beta carotene content of sweet potatoes is very high and studies have shown that this nutrient can help keep your skin healthy by acting as a natural sunblock, thus preventing sunburn, cell death, and dry, wrinkled skin.
6. Bell peppers
Both red and yellow bell peppers are excellent sources of beta carotene, which your body converts into vitamin A. Both red and yellow bell peppers are also high in vitamin C, an important vitamin that helps to create collagen, which makes your skin firm and strong. Certain studies also revealed that the high content of vitamin C found in bell peppers can help reduce your risk of wrinkled and dry skin as you age.
Broccoli is a cruciferous vegetable that boasts many vitamins and minerals that are considered important for skin health, including zinc, vitamin A, and vitamin C. This vegetable is also rich in lutein, a carotenoid that works like beta carotene and keeps your skin from oxidative damage, which can cause your skin to become dry and wrinkled. What’s more, broccoli is rich in sulforaphane, which protects the skin from cancer and sun damage.
Apart from being incredibly high in vitamin C, tomatoes are also high in all the major carotenoids, including lycopene. Studies have shown that the trio of beta carotene, lutein, and lycopene can help protect your skin against damage from the sun and prevent skin wrinkling. It is recommended you pair carotenoid-rich foods such as tomatoes with foods that contain healthy fat because fat increases your absorption of carotenoids.
Soybeans contain isoflavones, which are believed to be an important nutrient for your skin. According to Taylor Jones of Healthline, certain studies have shown that the isoflavones content of soybeans can help keep your skin smooth and strong, reduce fine wrinkles and improve skin elasticity, protect your skin from UV radiation, and improve skin dryness.
10. Dark chocolate
Dark chocolate is an excellent source of antioxidants and this explains why many studies have shown that a high intake of dark chocolate can help make you experience thicker, more hydrated skin. It prevents rough and scaly skin, promotes less sensitivity to sunburn, and improves better blood flow, which, in turn, helps bring more nutrients to your skin.
11. Green tea
Green tea can help keep your skin healthy by protecting it from damage and ageing. According to Healthline, the powerful compounds found in green tea are called catechins and these compounds help improve your skin in several ways, including by protecting your skin against sun damage, reducing redness from sun exposure by up to 25%, and improving the moisture, roughness, thickness, and elasticity of your skin.
12. Red grapes
Red grapes contain resveratrol, a powerful compound that has come to be associated with reduced effects of ageing. Studies have also shown that it can help slow the production of harmful free radicals, which damage skin cells and cause signs of ageing.