Healthy skin comes from within. Using skincare products can
tackle surface-level problems, but eating a well-balanced diet not only helps
give your skin health a boost, it also keeps you healthy at the same time.
To have healthy, glowing skin, you need to consume a wide
variety of nutritious foods and reduce your intake of unhealthy foods such as
processed, oily and deep-fried foods.
Give your skin a boost by including the following foods into
your diet:
1. Fatty fish
Fatty fish like salmon and mackerel are great sources of
omega-3 fatty acids that help your skin to look supple and radiant. They can
also reduce inflammation, redness, pimples and strengthen your skin against UV
rays.
Packed with vitamin E, antioxidant-rich fatty fish protects
your skin from irritation and radical activity that could make your skin age
faster.
Rich in protein and zinc, the nutrients in these fatty fish
also help to strengthen your skin and improve the production of new skin cells.
2. Avocados
Avocados contain healthy fats which can help your skin stay moisturized
and firm.
They also contain vitamin C and E – 2 important nutrients
that your body need to support healthy skin and fight free radical formation.
Avocados are also rich in biotin, a B vitamin that some
nutritionists believe can help promote healthy skin and hair. A deficiency of
biotin can lead to skin problems such as rashes, ache, psoriasis, dermatitis
and overall itchiness.
3. Walnuts
Nuts are nutritious snacks that pack a punch, even in small
doses. Walnuts contain vitamin E, vitamin C, zinc and selenium, all of which
promote healthy skin.
Walnuts contain a higher amount of omega-3 and omega-6 fatty
acids than other nuts, making them an extra healthy choice if you’re looking
for skin benefits. However, it is important to keep your nut intake to one
handful (1/4 cup) a day. Eating anything in excess can lead to weight gain.
Moreover, eating too many walnuts may cause certain adverse effects, including bloating,
stomach pain and skin allergies in some individuals.
4. Sunflower seeds
Seeds, along with nuts, are healthy snacks that boost the health of your skin. Sunflower seeds are a particularly good choice as they contain plenty of vitamin E, selenium, and zinc.
Sunflower seed oil is rich in linoleic acid and essential
fatty acids that your body needs to support healthy skin.
5. Carrots
Carrots are rich in vitamin A, which fights against
sunburns, cell death, and wrinkles. Vitamin A also adds a healthy, warm glow to
your skin.
You can get vitamin A by consuming provitamin A through
fruits, vegetables, and other plant-based products. Your body then converts
beta-carotene into vitamin A to protect your skin from the sun.
Provitamin A can also be found in oranges, spinach, sweet
potatoes, pumpkin, bell peppers, broccoli and more.
6. Soybeans
Soybeans contain isoflavones that block estrogen in your
body to help reduce the appearance of wrinkles and improve the elasticity of
your skin.
Postmenopausal women can also benefit from isoflavones as
they prevent dry skin and increase collagen production to improve skin texture.
They also protect your skin from UV radiation, which can prevent some types of
skin cancers.
You can also find isoflavones in chickpeas, pistachios, and
peanuts.
7. Dark chocolate
You don’t need an excuse to indulge in a sweet treat once in
a while, but if you’ve been waiting for a sign, here it is.
Dark chocolate is beneficial for your skin because cocoa
powder boasts a bunch of antioxidants. These antioxidants hydrate and smoothen
your skin, making your skin less sensitive to sunburn and improves the blood
flow of your skin. Make a healthy choice by opting for a bar of dark chocolate
with 70% cocoa for more antioxidants and lesser added sugar.
8. Green tea
Green tea has been said to protect the skin against external
stressors and ageing. This is because it is antioxidant-rich and contains
catechins that protect your skin, reduce redness, increase hydration, and
improve elasticity.
A diet rich in antioxidants along with adequate hydration
may even out your skin texture, strengthen your skin barrier and improve your
overall skin health.
Avoid adding milk to green tea as the combination can reduce
the effects of the antioxidants present in green tea.
Additional tips for healthy skin
Don't forget to stay hydrated because water plays a big part
in the appearance of your skin. Water ensures your skin has enough moisture,
which reduces the appearance of fine lines and wrinkles. It also helps with
nutrient absorption, removal of toxins and blood circulation.
Besides food and water, it is important to observe proper
hygiene. This means no touching your face until you've washed your hands. Your
hands carry more bacteria than you think and the occasional touch here and
there can add up. After a long day out, cleanse your face thoroughly to ensure
all the environmental stressors such as irritants, allergens and microbes, dirt
and sweat are removed completely.
If your skin is constantly itching, breaking out or
inflamed, and you are unsure about what is going on, it's always a good idea to
see a dermatologist. Many of these skin conditions can be treated effectively
with over-the-counter medications. But in some cases, your skin may be telling
you that you have a more serious underlying condition.
Article reviewed by Dr. ZoeWu, Dermatologist at ParkwayHealth.
Copyright: Health Plus an online health and wellness web
resource developed by Parkway Singapore https://www.parkwayshenton.com/healthplus/article/best-foods-healthy-skin
References:
- The 12 Best Foods for Healthy Skin. Retrieved on 22/2/20 from https://www.healthline.com/nutrition/12-foods-for-healthy-skin
- Anti-Acne Diet. Retrieved on 22/2/20 from https://www.healthline.com/health/anti-acne-diet
- What are some skin-friendly foods? Retrieved on 22/2/20 from https://www.medicalnewstoday.com/articles/322986#walnuts
- Slideshow: Foods for Healthy, Supple Skin. Retrieved on 22/2/20 from https://www.webmd.com/beauty/ss/slideshow-skin-foods
- The Beauty Benefits of Biotin, According to Science. Retrieved on 11/6/20 from https://www.dermstore.com/blog/top_ten/biotin-benefits-hair-skin-nails/
- Essential Fatty Acids and Skin Health. Retrieved on 11/6/20 from https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids#lipid-metabolism
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