The secret to clear and healthy skin is one that we're all trying to find at all times and for many of those times, the answer falls in a good skincare routine. However, there are certain factors in our lives that affect our skin's health and condition whether it be tomorrow or 40 years from now that are more powerful than any skincare product on the market. You've probably heard it before, but your diet and lifestyle has a lot to do with how well your skin behaves from here until the rest of your life. The more you feed yourself healthy, whole, and nutrient-dense foods, the more it will reward you in the future. Although no one food cures all of your skin problems, there is a group of foods that have been tried and proven to help immensely with improving the quality of your skin's health. We've provided a list of what they are and the specific benefits they have on your skin.
Fatty Fish
The omega-3 fatty acids found in fish like tilapia and salmon are helpful for maintaining supple and moisturized skin. It is also a great source of Vitamin E, which helps to protect the skin against damage from the sun or other factors.
Avocados
Another good source of healthy fats, avocado helps aid in inflammation reduction and it is full of Vitamin C which helps to reverse the signs of aging in the skin.
Walnuts
Like fish and avocados, walnuts are essential sources of omega-3’s. They also work against inflammation and they are loaded with zinc, which is beneficial for your skin by protecting it from UV damage.
Sunflower Seeds
These seeds are packed with Vitamin E to heal the skin from cuts and wounds as well as protein which is important for any diet. Proteins help to repair the tissues in your body from these small injuries and thicken the skin barrier.
Sweet Potatoes
Beta carotene is a form of Vitamin A and is found in most orange vegetables. This nutrient is especially useful as a sun block for the skin. It protects it from things like sunburn and wrinkles. It may also be responsible for giving an orange tinge to the skin that gives it a healthy glowing look in the summer.
Bell Peppers
Aids in the production of collagen which is a result of its high Vitamin A levels. It is also filled with Vitamin C that helps a lot with this as well. Try to look for the red bell peppers because they are the most nutritious ones.
Broccoli
Rich in sulforaphane which is protective against skin cancer by canceling out free radicals in the skin that are caused by the sun. It also contains lutein which is a carotenoid that keeps skin damage at bay from oxidative stress.
Tomatoes
This fruit is a good source of Vitamin C, as well as lycopene which can protect against sun damage. This can prevent signs of early aging. Tomato also helps in lightening the skin which gives it an overall brighter and glowy appearance.
Dark Chocolate
Antioxidant-rich dark chocolate may bring hydration, circulation, and an improved texture to the surface of the skin. The effects increase the purer that the dark chocolate is (no added ingredients or sugar).
Green Tea
Rich in a phenol called catechin which aids in the reduction of free radicals in the cells. They are protected from damage and leave the skin feeling more smooth, supple, and looking less red.
Red Grapes
Red grapes contain a compound called resveratrol, which help in reducing the effects of aging. It may give a “glowy” look to your skin and reduces skin cell damage from free radicals.
Watermelon
Watermelon has a high amount of water in it that can reduce puffiness created by water retention. It is a natural hydrator and nutrient depositor at the same time, loaded with Vitamin A, B, and C.
Pomegranates
This red fruit is successful at decreasing inflammation in the body, which may help with puffiness in the face and neck. It is also full of antioxidants which help to keep bacteria and skin infections away.
Carrots
It is dense in beta-carotene, which helps protect against UV ray damage and is a natural tanner when consumed regularly and appropriately.
Olive Oil
This ingredient is naturally dense in polyphenols which hold antioxidating properties and decrease inflammation in the skin. Monounsaturated fatty acids present in the oil help to reduce stress in the skin that contributes to aging over time.