When it comes to achieving the perfect glowing skin, it starts from the inside. What you put on your body is just as important as what you put on your skin. A healthy diet will help maintain the radiance of your skin, unlike a poor diet that can cause more skin concerns.
As you age, your skin gets thinner and more prone to fine lines and wrinkles. Including the right foods in your diet will nourish you from the inside to improve elasticity and boost your appearance. Here are 10 foods to eat for glowing skin.
Table of Contents
1. Fatty Fish
When you eat fatty fish like salmon, mackerel and herring is excellent for your skin because they are rich in omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation and keep your skin looking healthy. The oils in them also help moisturize the skin internally, which is beneficial if you have dry skin or want more of a natural glow.
Eating fatty fish one to two days a week is enough to get the excellent benefits of it.
2. Nuts and Seeds
Nuts and seeds are packed with vitamins and minerals like vitamin E that help protect your skin from free radicals that cause damage to the skin. Include walnuts, hazelnuts, almonds, flaxseed and chia seeds in your diet since they keep your skin well-oiled. Almonds are a good source of vitamin E that keeps your skin hydrated.
Zinc can help with blemishes and reduce inflammation, so eating nuts and seeds can benefit those struggling with acne or rosacea.
3. Avocado
Around 20%-35% of your daily calorie intake should come from healthy fats. Avocado is a superfood for your skin since it has many healthy fats, vitamins and antioxidants. The healthy fats in avocado keep your skin moisturized and supple, while the antioxidants and vitamins protect the skin from damage from free radicals.
4. Berries
Strawberries, blueberries and raspberries are excellent fruits to add to your diet since they are packed with antioxidants. Antioxidants protect your skin from the damage free radicals cause. They are also a good way to get in vitamin C, which helps with collagen production. Collagen is an important protein to keep your skin looking firm and young.
5. Dark Chocolate
Dark chocolate is a delicious treat you get to end the day with and benefits your skin. It has flavanols in it, which protects your skin from damage that comes from UV rays. Also, there are polyphenols in dark chocolate that help produce nitric oxide that dilates blood vessels to improve blood flood. Good blood flow is essential for radiant skin.
6. Leafy Greens
Spinach, kale and Swiss chard are leafy greens with many vitamins and minerals to keep the skin healthy. These leafy greens have vitamins A and C, which both keep them glowing and produce collagen.
7. Green Tea
Although green tea is not a food, it is another fantastic thing to add to your diet with antioxidants to protect your skin. It is a good source of catechins, an antioxidant that has been shown to improve skin elasticity and inflammation.
8. Watermelon
A delicious and refreshing food that is also great for your skin is a win-win. It has lycopene that helps protect your skin from UV ray damage and has vitamins A and C for glowing skin.
9. Sweet Potatoes
Beta-carotene is an antioxidant in sweet potatoes and helps protect your skin from damage caused by free radicals. They are also packed with vitamin C and produce collegians for youthful-looking skin.
10. Low-Glycemic Index Foods
Low-GI foods help avoid spikes in hormones that cause damage and wrinkles. Whole grains like oats are a better choice than white bread for breakfast. White rice, pasta and other snacks can increase hormone spikes that negatively affect your skin.
What to Avoid
In addition to these skin-friendly foods, staying hydrated and avoiding smoking are essential. Along with smoking, there are other things you should stay away from to have the best-looking skin.
- Sugar. Refined carbs have too much sugar, damaging the skin and affecting collagen production. Foods that have high sugar are also usually very processed. Instead, try eating natural fruits and using natural sweaters if you have a sweet tooth.
- Bad fats. Trans fats are found in store-bought pastries, cakes and processed quick meals. Saturated fats should also be kept from red meat and dairy to a minimum.
- Alcohol. Drinking alcoholic drinks is an age accelerator since it causes the stress hormone to be activated and can contain a lot of sugar. Even cutting back on alcohol will make a difference if you don’t want to cut it out entirely.
The Bottom Line
Eating whole, nutritious foods is the best way to have happy and healthy skin. Taking care of your body from the inside will make it easier to manage on the outside.
