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The best foods for healthy and glowing skin

By - - [ Health ]

Guess you already know that the foods you eat can heal, improve, or destroy your body. It is the case with the skin too where some foods are healthy for the skin giving it a glow while others destroy it. The phrase ‘’you are what you eat’’ is true and for skincare, what you eat reflects your skin’s health.

With plenty of skin conditions and diseases that make you uncomfortable, eating the right foods can help you keep a healthy skin.
Foods like salmon, avocados tomatoes, soy, eggs, leafy greens, and others are healthy for the skin. Eating these foods will help your body fight against many skin infections, keeping it hydrated and slowing skin aging among others.

What are the foods to eat for healthy skin?

These are the foods to include in your diet to achieve healthy skin.


1. Fatty fish like salmon, herrings, and mackerel.

Fatty fish are excellent sources of omega-3 fatty acids that are important for healthy skin. Omega 3 fatty acids can be got from herrings, mackerel, and salmons.
Omega 3 fatty acids help to keep the skin moisturized and thick. A deficiency in omega 3 fatty acids actually causes dry skin.

Vitamin E which is an important vitamin for healthy skin is also found in fatty fish. Vitamin E has antioxidants that help to protect your skin from damage caused by free radicals and inflammation.
Fatty fish also have high-quality proteins which are essential in skin repair and build up.
Fatty fish also have got zinc which is necessary for fast wound healing, fighting inflammation, and the production of new cells.

2. Avocados.


Guess you have encountered skincare locations with avocado as an ingredient. This is because of the many health benefits found in avocado.
Avocados are high in healthy fats which are essential for healthy skin. These healthy fats from avocados are necessary for keeping the skin flexible and moisturized.

In avocados are compounds that protect your skin from sun damage. It is right to say avocados are anti-aging foods because they fight wrinkles and other signs of aging like fine lines.
Vitamin E which has important oxidants to fight oxidative damage and inflammation is also found in avocados.
Avocados are rich in vitamin C.
Vitamin C is an oxidant that protects your skin from damage caused by the sun and to slow signs of skin aging.

3. Eat more fruits.


Vitamin C is a powerful antioxidant found in fruits. When putting a list of foods for healthy skin, involve fruits like blueberries, guava, kiwis, oranges, papaya, and strawberries.
Vitamin C is essential for producing collagen which is the main structural protein that strengthens the skin and keeps it healthy.
Its deficiency will cause dry, used, and scaly skin which can break and bruise easily.

Some of the examples of fruits for healthy skin are


4. Sweet potatoes.

Beta carotene a nutrient found in sweet potatoes functions as pro-vitamin and can be converted into vitamin A.
Vitamin A is essential for cell growth and thus getting enough vitamin A will increase the growth of healthy skin production.
Anthocyanins are also nutrients found in sweet potatoes with anti-aging properties.
Sweet potatoes are also packed with antioxidants that neutralize free radicals that would have caused oxidative damage and inflammation to your skin.
Among the many benefits of sweet potatoes to the skin is the ability to decrease the skin’s sensitivity to UV damage due to the presence of folate.


5. Tomatoes.

Eating tomatoes is known for boosting your skin health. They are great vitamin C sources and contain major carotenoids including lycopene.
Beta carotene, lutein, and lycopene all found in tomatoes are able to protect the skin against damage from the sun. These properties are also able to prevent wrinkling and formation of fine lines.


6. Soy

Soy is among the most amazing foods for healthy skin.
It contains isoflavones a plant compound that reduces wrinkles and improves skin elasticity.

The active compounds in soy are also able to protect the skin from Uv radiation reducing the risk of many skin cancers.


7. Olives.

Among the best foods to eat for a healthy skin are olives. It is a healthy source of plant-based fat that is packed with antioxidants, Vitamin E, and fat oleic acid.
The compounds in olives are able to moisturize and keep the skin healthy.
Minerals such as copper, iron, fiber, and many anti-aging properties are found in olives.
Olive oil will give you the same health benefits and therefore involving olive oil in your cooking or salad will give you a healthy glowing skin.


8. Sunflower seeds.

Sunflower seeds are excellent sources of skin-boosting nutrients.
In these seeds are Vitamin E, selenium, zinc, and proteins all of which are essential for healthy skin.
Sunflower seeds are inflammatory and will help to reduce the risk of inflammatory conditions like acne, eczema, and psoriasis.
Generally, seeds and nuts are good for the skin as they are excellent sources of skin-boosting nutrients.
Examples of other seeds for healthy skin include;
•Chia seeds
•Hemp seeds
•Pumpkin seeds
•Flax seeds


9. Bell peppers.

Red and yellow bell peppers are excellent sources of beta carotene which is turned into vitamin A.
They are also among the best sources of vitamin C which is essential in creating protein collagen for keeping your skin firm, elastic and strong.

Eating bell peppers is capable of reducing wrinkling and drying of the skin with age.


10. Eggs.

Eggs are one of the healthiest foods and they are included in many diets.
For the skin, eggs help to keep the skin firm and hydrated. From eggs, the body gets natural oils that keep the skin looking radiant and healthy.
Eggs are also used in many face masks due to their pore tightening abilities.


11. Leafy greens.

Veggies are packed with plenty of nutrients essential for healthy skin.
Compounds like lutein and zeaxanthin necessary for protecting and hydrating skin cells. Lutein a compound in veggies also improves the elasticity of the skin and protects it from sun damage.
The presence of vitamin A in greens helps to fight skin conditions like acne and the ability to flush toxins out of the skin.
Vitamin E in leafy greens protects the skin from free radical damage.
Examples of leafy greens for healthy skin include;
•Collard greens
•Romaine lettuce
•Mustard greens


12. Oats.

Oats make a great meal for breakfast and they are packed with numerous nutrients essential for the skin.
They contain zinc which reduces inflammation and fights acne-causing bacteria.
The anti-inflammatory properties keep the skin exfoliated and remove dead skin cells. Eating oats benefits the skin by relieving itching caused by inflammation.


13. Spices and herbs.

Many spices and herbs that are used in cooking have health benefits towards the skin.
Spices and herbs fight skin infections, relieve pains, soothe the skin and most are good skin toners.
They also possess anti-bacterial and anti-inflammatory properties that strengthen the immune system for the body to fight skin diseases.
Examples of spices and herbs that are best for the skin include;

Foods to avoid for a healthy skin

Achieving the best skin using foods is a matter of eating this and avoid that.
Here is a list of foods to avoid for healthy skin.

Deep-fried foods.

Though the taste for deep-fried foods is great, their effect on the skin is not good.
They lead to excess oil production by the skin making the skin at a greater risk of acne breakouts.
Super-heated vegetable it becomes highly oxidative releasing free radicals. These free radicals can lead to faster aging with signs like the development of fine lines, wrinkles, and blemishes.
The release of free radicals also leads to higher chances of inflammation on the skin.

Sugary foods.

Excessive added sugar foods aren’t generally good for your body. It is the case with your skin too where sugar foods can aggravate skin conditions such as eczema and acne.

Sugary foods raise the chances of inflammation to your skin. Foods that have a lot of sugar accelerate skin aging by increasing collagen fibers breakdown in a process known as glycation.
Examples of sugary foods to avoid include white bread, soda, candy, most of the baked foods with refined and processed sugars.


Alcohol will dry your skin exposing it to other skin conditions like accelerated aging, skin peeling, and many others that are caused by skin dehydration.
Premature aging is caused by alcohol when it reduces vitamin A in your body. Since vitamin A is essential for the regeneration of new cells, its insufficiency will cause premature wrinkles, loss of elasticity, redness, and puffiness of your skin.
Excessive alcohol also causes you to lose heat since it dilates the blood vessels causing dehydration.

Dairy products.

The presence of precursors, testosterone, and other androgens can worse or spark acne breakout. This is due to the hormone receptors that are influenced by dairy products triggering an acne breakout.

The bottom line.

Keep Visiting Our Site

Eating more healthy foods for the skin will reduce the chances of premature aging, acne, skin dehydration, and others.
However, foods alone cannot be effective in giving you clear skin. Other factors and skincare practices should also be followed.

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