Did you know that diet plays an essential role in your skin’s health? You’ve probably heard that diet and exercise are crucial elements of maintaining a healthy body, but have you ever considered diet as an important part of maintaining healthy skin? You might be surprised to find that there is a wide variety of foods for good skin health. Conversely, there are foods that are bad for the health of your skin—like white rice, sugar, and dairy—which should be avoided in a healthy skin diet. If you’re ready to change your diet to improve your complexion, keep reading to learn about the best foods for healthy skin.
1. Fatty Fishes
Salmon is one of the best foods for healthy skin because it’s loaded with omega 3-6-9 fatty acids. What do these fatty acids do for your skin? Essential fatty acids, like those found in salmon and other fatty fishes, are vital for water retention in skin cells. Increasing your fatty acid intake will reduce the appearance of aging, cellulite, and oily skin by reducing swelling and inflammation
Avocados are full of healthy and natural fats that allow your skin to retain moisture and stay flexible. Avocados are also an exceptional source of vitamin E, an important antioxidant that boosts your immune system and helps you fight off acne-related infections.
If you want healthier skin, you should introduce healthy doses of seeds into your diet. Sunflower seeds in particular are an excellent source of linoleic acid, an omega-6 fatty acids that helps your skin stay thick, flexible and moisturized. These are just a few of the reasons why seeds are one of the best foods for healthy skin.
Among the best foods for skin health is walnuts. While it’s easy to get plenty of omega-6 fatty acids in a typical American diet, omega-3s can be hard to come by. Walnuts are packed with both omega-3 and omega-6 fatty acids. While omega-6 fatty acids can promote inflammation if the intake is too high, omega-3s will reduce inflammation in the body and the skin. Other nuts like almonds, pistachios, and cashews are also a great source of healthy fats as well. Consider keeping a jar of lightly salted nuts at your desk to snack on while you’re at work.
Rich in zinc, vitamin A and vitamin C, broccoli should be high on your list of foods for clear skin. Vitamin A and zinc will give your skin a boosted natural sun defense while vitamin C increases your body’s natural ability to defend itself. Because skin health is closely linked to the health of your immune system, introducing green vegetables like broccoli into your diet can give your body the boost it needs due to their concentration of helpful vitamins. Broccoli also protects the skin from oxidative damage, known to cause dryness and wrinkles.
6. Sweet Potatoes
Beta-carotene, also found in carrots, spinach, and other dark green vegetables, is converted into vitamin A, an essential element of collagen production. 100 grams of sweet potatoes provides almost four times the RDI (reference daily intake) of vitamin A. Another reason sweet potatoes should be on your list of foods for good skin is that carotenoids, like beta-carotene, act as a natural sunscreen. A healthy dose of sweet potatoes may reduce your risk of premature aging caused by sun damage.
7. Bell Peppers
Red and yellow bell peppers are particularly helpful foods for good skin because of their high concentration of vitamin A. In addition to vitamin A, red and yellow bell peppers also contain an astounding concentration of vitamin C. Just one cup of bell peppers provides 317% of the RDI for vitamin C which is also needed to create collagen, the structural protein that keeps skin strong.
Tomatoes are one of the more overlooked foods for good skin, but they contribute quite a bit to a healthy complexion and immune system. Tomatoes are a great source of vitamin C and all of the major carotenoids, including lycopene (a powerful antioxidant that helps repair damaged cells, as well). Much like sweet potatoes, tomatoes can also protect your skin from UV damage.
Soy contains isoflavones which protect the cells inside your body from damage from harmful UV rays. It may also improve skin dryness and increase collagen production, keeping your skin smooth and strong. However, soy has been known to mimic estrogen; if you’re a male, you should limit the amount of soy you consume. Foods for good skin, like soy, should always be ingested in their recommended doses so as to avoid hormone imbalances and systemic disruptions. Soy products tend to have high concentrations of sodium; make sure you avoid excessive amounts of sodium in products like soy sauce and edamame.
10. Dark Chocolate
Dark chocolate is one of the easiest foods for clear skin to introduce into your diet—after all, who doesn’t love chocolate? Pure cocoa powder that’s high in antioxidants has been known to increase blood flow and reduce sensitivity to sun damage. Note: the chocolate you eat must be at least 70% cocoa or you won’t see significant results or a boost in skin health. Most chocolates, especially milk chocolates, are loaded with sugar which will most certainly do more harm to your pores than good
Sometimes a healthy skin diet isn’t enough to fight off unwanted blemishes. The most effective way to get rid of acne and keep your skin youthful is to combine a healthy diet, exercise, and the right treatments. BioClarity offers an exceptional line of acne treatments that will have your skin looking healthy and glowing without the use of harsh chemicals you might find in other products.