Nutrition and what we eat is one of the most important factors that support skin health. A diet rich in healthy fats and beneficial nutrients and vitamins can help our skin glow and radiant.
Fish
Many types of fish such as salmon, tuna, and bass are good sources of omega-3 fatty acids, which are essential for our body as they are not naturally made in humans. Omega-3 has been linked to help with sun protection, reducing acne, and possibly reduce the risk of cancer. Additionally Coenzyme Q10, or CoQ10, is a vitamin-like substance found naturally in your body. CoQ10 helps with cell growth and fights against the free radicals that damage skin. One small study showed that CoQ10 supplements helped lessen fine lines and wrinkles in addition to smoothing overall skin texture. However, starting in your mid-30s, levels of CoQ10 begin to drop. A poor diet and stress can also lower levels of CoQ10, but you can find plenty of CoQ10 in fish such as herring, salmon, and tuna. Fish also includes zinc, which is a mineral for regulating inflammation, overall skin health, and the production of new skin cells. A zinc deficiency could lead to skin inflation and delayed wound healing.
Flaxseeds
Flaxseeds are also rich in Omega-3 and contain lignans, which are phytoestrogens that have anti-inflammatory properties. They are also good sources of linoleic acid, an essential fatty acid that helps maintain the skin barrier and keeps the skin hydrated and reduces moisture loss.
Avocados
Avocados are good sources of vitamin C and E, which are two of the main vitamins that help protect cells from sun damage or other environmental factors. A recent study from UCLA also found that eating an avocado a day increases skin elasticity and firmness.
Dark chocolate
A recent study found that after consuming cocoa powder high in antioxidants each day, participants in the study experienced thicker, more hydrated skin.Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin. Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.
Tomatoes
Tomatoes are loaded with lots of vitamins and antioxidants that have many benefits to the skin. They have a lot of vitamin C, which can help improve skin elasticity and firmness. They also contain lycopene, which is a carotenoid found in different types of fruits and vegetables, that may have a powerful anticancer effect.
Kiwi
Kiwis have a very high content of vitamin C; in fact they actually have more than oranges! Vitamin C is a powerful antioxidant that can free radicals in cells and many studies also show that it can protect the skin from UV damage. It also can increase collagen production and make the skin more hydrated and youthful looking.
Leafy greens
Leafy greens such as kale, spinach, and other salad greens are rich in vitamins A, C, K, and E. Broccoli, bok choy and mustard are also rich in vitamin B. All of these greens are rich in beta-carotene, which is an antioxidant that has the ability to renew and repair the skin. It also can protect the skin against sun damage. They are also rich in lutein, which boosts hydration levels and increases elasticity.
Carrots
Carrots are high in beta-carotene, which protects your skin against the harmful rays of the sun. Beta-carotene is what gives plants their orange color and is found in other fruits and vegetables such as apricots, cantaloupe, mango, papaya, pumpkin, and sweet potatoes. Carrots are also a good source of magnesium, which relaxes nerves and muscles.
Green tea
Green tea is packed with polyphenols, a type of antioxidant found in tea leaves. Polyphenols help to lower the amount of sebum (oil) your body makes, and some evidence shows this makes green tea a good option to treat acne. Green tea also contains flavonoids, which help with DNA repair, and are even shown to help lessen fine lines.
Olive oil
Olive oil is known to help with inflammations, due to the antioxidants in the oil. It also contains phenolic compounds which have been shown to benefit wound healing.
Sources
Assessed and Endorsed by the MedReport Medical Review Board