Nutrition is important for your health. Unhealthy diet can damage your metabolism, cause weight gain and even cause heart disease, diabetes and even affect your liver. But what you eat can also significantly affect the health and aging of your skin.
Unhealthy diet and lifestyle habits in addition to that pollution and Sun radiation, our skin is more prone to infections, dark spots, acne, pigmentation, and wrinkles. So, how can you protect your skin? Well, what you need is foods that will help to make your skin healthy and glowing from within. Loaded with nutrients, these foods have amazing healing properties that will work great for your skin.
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Eat fruits and vegetables
Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals, pollution and sunlight can cause wrinkles, blemishes, fine lines and age spots. Eat colourful fruit and vegetables every day. Beta-carotene, found in carrots, sweet potatoes and pumpkin, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and for healthy glowing skin.
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Vitamin C is a potent antioxidant, which is needed to produce collagen, and helps in reducing the appearance of wrinkles and fine lines. It is also needed to boost the immunity, promote radiant skin and help blemishes to heal properly. The best sources are blackcurrants, blueberries, raspberries, lemon, broccoli, guava, kiwi fruits, oranges, papaya, and strawberries.
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Selenium is a powerful antioxidant. It is essential to support the immune system. This antioxidant helps to lower oxidative stress in the body, which reduces inflammation and enhances immunity. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. Foods rich in Selenium are – sunflower seeds, mushroom, tuna, brazil nuts, walnuts, almonds, beans, lentils, bananas, eggs etc.
Green tea offers several health benefits. The epigallocatechin-3-gallate (EGCG), a polyphenol, possesses antioxidant, anti-inflammatory, and anti-tumor properties. Studies have shown that EGCG in green tea helps to protect the skin from harmful UV radiation and also fend off free radicals. This helps to prevent skin rashes, sunburn, skin cancer, wrinkles, blemishes, age spots. Have a cup of green tea in the morning or in the evening to make your skin healthy and glowing.
Monounsaturated and polyunsaturated fats – the types found in avocados, coconut, salmon, sardines, nuts and seeds. They provide essential fatty acids which are really good for your skin, keeping it supple and improving elasticity. They will also help to protect against free radical damage.
Zinc is an essential mineral that can even help to maintain the health of your skin. Due to its anti-inflammatory effects, zinc helps to combat acne and related scarring. It helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include whole grains, poultry, nuts, seeds and shellfish.
Dark chocolate contains antioxidants that may protect your skin against sunburn and further damages. These antioxidants may also help to improve wrinkles, hydration, blood flow and skin texture.
Omega-3s can help to keep your skin healthy, preventing premature aging and safeguarding against sun damage. Foods rich in omega-3 are – sunflower seeds, hemp seeds, chia seeds, flaxseeds, walnut, almonds, kidney beans, shrimps, salmon, sardines.
Lycopene is present in fruits and vegetables that help to prevent damage caused by U.V rays, pollution. It is a powerful antioxidant and anti-inflammatory that helps to protect skin from free radicals, keeping your skin healthy and healthy. Foods rich in lycopene are – watermelon, tomato, papaya, pink guava etc.
Vitamin E can play a great role in enhancing your skin’s health. Vitamin E is known to fight off free radicals from the body, which is mainly responsible for the ageing process. It can help to reduce the appearance of wrinkles, age spots, fine lines. If you wish to have a soft, supple and radiant skin, then you must include vitamin E-rich foods in your daily diet. Foods rich in Vitamin E are – spinach, olives, almonds, hazel nuts, broccoli, sunflower seeds, avocado etc.
Drink Plenty Of Water
You must drink 2 liters of water daily that is equal to 8 glasses. If you want glowing skin, then you must drink adequate amount of water because water helps to remove toxins from your body.