As scientists learn more about diet and the body, it's increasingly clear that what you eat can significantly affect the health and aging of your skin. This article takes a look at 12 of the best foods for keeping your skin healthy. Fatty fish, such as salmon, mackerel and herring. With this in mind, a holistic approach is best. Treat your skin kindly and optimise your nutrition by eating antioxidant-rich fruit and vegetables. Nutritionist Rhiannon Lambert reveals 10 foods and drink that are good for your skin. Reap the skin-boosting rewards of a healthy diet with this pick of the best foods for feeding our complexions. “Avocados are high in healthy fats and contain vitamins E and C, which are.
Skin Great for the
Ancient spice turmeric has been used for centuries in Eastern cultures, and its power as an antioxidant is proven through scientific research. To keep spices at their top power, toss out any that are more than two years old and always store in cool, dark cupboards — heat from the stove and sunlight will destroy their potency.
Achieving beautiful, hydrated, dewy skin can be as simple as eating the rainbow. A balanced, rich diet full of a wide array of colorful, fresh fruits and veggies ensures you get enough minerals, phytonutrients, and antioxidants to ward off free radical damage and fight other signs of aging.
I recommend to my patients that they aim to eat six or more servings of colorful vegetables and 2 or more servings of fruit. Even frozen vegetables and fruits are found to be great for you — so go ahead and throw some extra veggies in your soups and frozen berries in your morning smoothies. And make a game of it with your family to see how many colors of the rainbow you can eat each day! Nine essential amino acids found in different types of protein are the hidden secret for collagen production which can enhance the youthful, vibrant glow of your skin.
Set up a meal plan and spread out the protein between animal, plant and legume sources to keep your appetite invigorated.
Grass-fed beef, organic poultry, even wild fish and all kinds of nuts are some of the best foods for glowing skin because they deliver ample amounts of amino acids that boost collagen production.
Rocking the vegan lifestyle? Pea protein is my favorite for an amazing balance of amino acids. Loading up on Vitamin A rich skin foods like carrots, sweet potatoes and dark leafy greens helps prevent premature wrinkles and bumpy skin, and can protect you from the harmful exposure of UV rays.
Bold colored orange and green veggies are packed with Vitamin A power, but this skin nourishing A-lister is also found in egg yolks and liver. Vitamin C is about much more than drinking a glass of orange juice in the morning.
Supple skin with a youthful glow gets a welcome boost with a diet rich in Vitamin C, which has antioxidant properties of ascorbic acid that may help block and reverse UV-induced photodamage. Beyond citrus fruits, Vitamin C-rich foods include broccoli, strawberries.
A cup of red bell peppers contains three times the amount of Vitamin C as an orange! For extra vitamin C and a yummy fizzy drink without the sugar , try my Vitamin C Fizz. Goldilocks and those bears had the right idea when they gobbled down steaming bowls of oatmeal.
Oatmeal is a nutritious whole grain that packs some serious punch when it comes to being a great skin food that ensures a smooth, radiant complexion. Just one cup of kale has twice the daily recommended intake of Vitamin A and Vitamin C, both of which are essential for blasting the oxidative, damaging effects of sun and building glow-boosting collagen. Introducing kale into your diet is really easy: Kale chips are a healthy replacement for fried potato chips — try baking them at degrees with avocado or coconut oil and a sprinkling of sea salt for a tasty snack that nourishes your skin from the inside out.
Not only do oysters have a sizzling reputation for heating up the bedroom, these little shellfish pack quite the punch as one of the best natural sources of dietary zinc.
Talk about turning up the heat without any makeup! Not an oyster fan? You can still reap the rewards of zinc by taking a supplement. Cacao beans from which chocolate is derived, are rich in antioxidants called flavanols, which may plump and hydrate skin, protect it from UV damage, and boost circulation for a healthy glow. But not all chocolate is created equal.
To reap the natural health benefits, steer clear of milk chocolate, which contains loads of sugar and dairy, and stick with 1-ounce portions calories of chocolate containing cacao in portions 70 percent or higher to maximize its health benefits. Who needs another excuse to pass the chocolate? Squirrels are onto something — nuts are one of the best skin foods around.
Not only are the tiny packages chock full of protein, they contain essential minerals and vitamins that can be vital for keeping skin clear, smooth, and youthful. Seeds and nuts also boast hydrating natural oils that can restore the hydration to skin and blast away wrinkles.
Here are a few of my favorites: Macadamia nuts may boost collagen production and fight off free radical damage that can contribute to fine lines with phytochemicals. The Omega-3 fatty acids in walnuts may help reduce redness and inflammation.
Almonds are packed full of selenium, manganese and Vitamin E, which can protect your skin against UV damage from the sun. The bonus with these nuts is that their oils are also available at most health food stores and can be used as carriers for essential oils or to massage directly onto your skin for added hydration.
And for a sneaky and yummy way to get a dose of chia seeds watch this video. It turns out berries of all kinds are the hidden secret to arming your skin with potent antioxidant power.
Anthocyanin, the pigment responsible for the vivid jewel tones of blue, red and purple found in blueberries, strawberries, cranberries, blackberries and raspberries, actually works to protect the skin from damage from free radicals in our surrounding environment. Adding berries to your daily diet is easy as blueberry pie!
Throw a handful in your breakfast smoothie, add to muffins and other baked goods, or toss on top of your salad with some lean protein or fish for a complete meal your skin will love. One of the easiest ways to get glowing, dewy skin is by starting your day with a breakfast smoothie packed full of nutrients and hydration. Keep it simple with berries and a non-sugary liquid like coconut water. Try a green machine with veggies such as kale, celery, cucumber and detoxifying fresh herbs like parsley, cilantro and mint.
I love adding pea protein powder or a supplement for an added amino acid kick that helps skin repair and restore itself for a youthful glow. One of the most dramatic ways to attain youthful, glowing skin free of inflammation and breakouts is by ditching dairy.
Hormones in milk can speed up aging and cause a whole host of other skin problems. Dairy is highly inflammatory and can cause flare ups in acne, rosacea, and rashes. Sardines, leafy greens like kale, broccoli, and nuts like almonds are also packed full of calcium. Not only is junk food high in saturated fats, salt and processed ingredients that leave your skin dull and acne prone, junk food hits you like a ton of bricks.
It saps your energy and leaves you feeling sluggish. Breakouts, redness and oily complexion are just some ways your body will protest.
What do you do if you succumb to a stress-induced moment of junk food indulgence though? Try counteracting your cravings and helping your body speed up the purge by upping your water intake and noshing on nutritious, antioxidant rich foods like berries and protein. Flush out the toxins and your skin will return quicker to the soft, supple dewiness you remember. Bananas are actually sugar bombs in disguise! If you must go bananas, try boosting the nutritional value by adding a nut butter for a protein hit — and eat only half to limit unneeded sugar.
And a not-so-ripe banana also has less sugar, so factor that into the equation if you go bananas for the fruit. Need another reason to ditch the sodas and breakfast cereals? Look no further than the damaging effects of sugar. Not only can the artificial sweetness send you into a sugar coma that can sap your energy making you feel tired and grumpy after the initial rush , sugar also can damage the smooth, supple, radiant look of your skin.
To make matters worse, sugar can also cause flare ups in existing skin conditions like rosacea and acne. Although it is commonly mistaken for a vegetable, corn is actually a grain with high glycemic index. Corn has also come under fire for having a high probability of being linked to GMOs — today nearly 90 percent of all corn grown in the U.
Allergies to GMO corn-related products, especially high fructose corn syrup, can rear their ugly heads in the form of skin rashes, achy joints and other skin irritations that are puzzling to trace and remedy. Gone are the days when we pop plastic containers into the microwave or freezer. The reason is endocrine-disrupting chemicals EDCs such as bisphenol A BPA , an industry chemical that has been used since the s in everything from water bottles to canned foods and plastic wrap.
Commercially packaged foods may contain plasticizers phthalates and other plastics BPA. As foods are heated, frozen or even stored, trace amounts of the chemicals can be released, eventually wreaking havoc on your body over time when you ingest them. These EDCs interfere with production, transport, breakdown, binding and elimination of hormones. The solution is simple: And keep packaged goods in your fridge and pantry to a bare minimum.
Convenience is a small price to pay when it comes to your health! As a natural diuretic, alcohol dehydrates your entire body, and its after effects can be seen in breakouts, redness, inflammation and overall skin dryness. Try not to consume more than four servings of alcohol in one sitting — your head will thank you as well as your healthy, glowing skin!
When you eat foods that inflame your body, it will show up on your skin as skinflammation acne, eczema, premature aging, and more! Your skin can look dull, wrinkled and show other signs of damage and neglect. Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems.
A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: This content does not have an English version. This content does not have an Arabic version. Healthy Lifestyle Adult health.
Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. By Mayo Clinic Staff. American Osteopathic College of Dermatology. Our first line of defense. Brinker TJ, et al. A dermatologist's ammunition in the war against smoking: Journal of Medical Internet Research.
Dusingize JC, et al. Cigarette smoking and the risks of basal cell carcinoma and squamous cell carcinoma. Journal of Investigative Dermatology. American Academy of Dermatology.
How to create an anti-aging skin care plan. Linking diet to acne metabolomics, inflammation, and comedogenesis: Clinical, Cosmetic and Investigational Dermatology. Palma L, et al. Dietary water affects human skin hydration and biomechanics. Hunter HJA, et al.
The impact of psychosocial stress on healthy skin. Clinical and Experimental Dermatology.
Eat your way to fabulous skin
The foods you eat play a huge role in the health of your skin. Here are some of the best foods for skin, and some of the worst, to get clean. All hope is not lost, though. Just about anyone can have great skin—but it will take some time, commitment, and maybe even a product splurge now and then. Don't have time for intensive skin care? You can still pamper yourself by acing the basics. Good skin care and healthy lifestyle choices can help delay natural.