Your skin is one of the most essential parts of your body. It makes you feel great when it is well-moisturized. It also helps in protecting your body from intruding bacteria. With the great functions your skin offers, you have to do everything to take good care of it. One of the best ways to protect your skin is having a healthy diet. The article describes the best diet for the skin. Featured picture: Pexels
We can classify mechanisms of skin aging into:
Physiological skin aging occurs over the whole body. It is a result of decreased cellular metabolism.
Photoaging occurs in the ultraviolet (UV)-irradiated areas of the skin, such as the face.
Skin aging manifests as wrinkles, degradation of elasticity, and age spots (liver spots). It is due to collagen and elastin fiber degradation (Read more about collagen and elastin here). That occurs because of UV irradiation. Oxidative stress that results from UV exposure and skin dryness trigger skin inflammation.
The Role of Diets for Your Skin
If you are practicing a healthy diet, you will gain the following benefits:
- Helps in reducing the risks of having any skin-related issues
- Protects your skin from any destructive elements
- Helps in repairing your body tissues
- Get the right vitamins needed to protect your skin from the different signs of aging
With the great benefits of having a proper and healthy diet, your skin will appear amazing in no time. If you don’t know what to eat, you don’t have to worry about. You can ask for help from any dermatologist or expert. So you will get some hints about the different types of foods essential for healthy skin.
Like other people out there, you may find it hard to change your daily meals. To solve this issue, the best thing that you can do is to make a dietary plan.
When making a dietary plan, you have to include all the foods for healthy skin in a week. Make sure that you also follow your dietary plan, whatever it takes. Through this, you will be certain that you are consuming the right foods. You need it to make your skin healthy and glow.
Sometimes, people say that having the best diet requires a lot of money. This perception is erroneous. You can change your diet in a fast and affordable way.
9 Top Foods that Can Help in Improving Your Skin Condition
When it comes to foods for healthy skin, people are quite confused about what to eat and what they need to avoid. Here are the top foods you should incorporate into your daily meals:
1. Green Leafy Vegetables
Most plant foods contain at least small amounts of chlorophyll. Green vegetables are an especially concentrated source of this nutrient. Many vegetables are the sources of chlorophyll.
At the top of the chlorophyll-containing foods, you will find spinach. This vegetable contains about 24 milligrams of chlorophyll per cup (raw). For most the other green vegetables, you will get between 4-15 milligrams per cup.
The green vegetables including
can provide you with valuable amounts of chlorophyll.
Picture 6. Green Leafy Vegetables (UnSplash)
This food is high in Omega-3 fatty acids. It contributes to shiny and healthy skin. Among the different types of fish, you should eat salmon. This has the highest amounts of Omega-3. Salmon also contains astaxanthin.
Astaxanthin is a xanthophyll carotenoid. Kuhn and Sorensen isolated it from lobsters. We can get astaxanthin from marine organisms. The compound handles the red color of lobsters and shrimp.
We can also get it from crustaceans, such as shrimps and crabs. Astaxanthin has an anti-inflammatory activity based on its antioxidant properties. We can use it in improving lifestyle-related diseases and managing health. Furthermore, astaxanthin has anti-aging effects.
Astaxanthin has potent anti-oxidant and anti-inflammatory properties. It has 10-fold greater anti-oxidant action than that of other carotenoids. It has 100-fold greater action than that of α-tocopherol.
Benefits of consuming astaxanthin for the skin:
– suppress hyper-pigmentation
– inhibit melanin synthesis and photoaging
– reduce wrinkle formation
Long-term astaxanthin supplementation may inhibit skin deterioration induced by environmental damage. It retards the skin aging process via its anti-inflammatory effect.
Picture 1. Salmon Fish (Pixabay)
Strawberries, blueberries and other types of berries are all rich in antioxidants. These aid free radicals from detrimental skin cells through oxidative methods. They can also assist in protecting you from getting skin cancer. Read more about the 10 powerful antioxidants to protect the body cells here.
Ellagic acid is an antioxidant found in many fruits, vegetables, and nuts. The fruits especially raspberries, strawberries, and cranberries. Earlier studies have suggested it has a photoprotective effect.
But how? The Kang laboratory found that ellagic acid worked to protect against UV damage. It works by blocking the production of matrix metalloproteinase (MMP). Those are enzymes that break down collagen in damaged skin cells. The enzymes also reduce the expression of ICAM (a molecule involved in inflammation). Read more benefits of eating rainbow fruits and vegetables here.
Picture 3. Berries (Pixabay)
4. Green Tea
Drinking this type of tea day after day will do wonders for your skin. Among the different juice types, it is high in polyphenols. It serves as an anti-inflammatory for the skin.
A variety of environmental, chemical, and genotoxic agents expose to skin. It contributes to diseases and carcinogenesis. Ultraviolet light is the main external stress that leads to immunosuppression. It also leads to oxidative stress, premature aging, and tumor formation.
Scientists and health professionals emphasize the importance of prevention strategies. The purpose is to circumvent such unfavorable outcomes.
Picture 3. Green Tea (UnSplash)
This fruit is full of Vitamin E. Almonds can help protect your skin from the different signs of aging. They can also help in moisturizing your skin from within. Inculcate almond diet in your routine. It will not only give you clear, acne-free and pimple-free skin. It will also maintain the softness of your skin and act as an anti-aging beauty secret.
Picture 4. Almond
Mangoes contain a slew of skin loving compounds that help save your skin in two ways. First, they contain special enzymes that help your body absorb skin supporting nutrients. Second, mangoes contain friendly nutrition. They are rich in silica, a marvelous mineral that helps your skin stay hydrated and smart. That’s because silica retains 300 times its weight in water.
It also supports structural components in not only your skin. It is also good for your bones, teeth, muscles, and hair. Mangoes are a source of vitamin A and C. These antioxidants counter free radical damage to skin cells. These fruits are high in Vitamin A and low in calories.
Mangos contain carotenoids. The compounds are vitamin A derivates. They are β-carotene, astaxanthin, lycopene, and retinol. The compounds are all effective antioxidants. Those compounds have photoprotective properties. Mangoes can help in repairing your skin and keep it from flaking.
Picture 5. Mangoes (Pixabay)
These can provide the skin with essential fatty oils and vitamins. The healthy fats in avocado are great for moisturizing your skin. Coconut oil is a good moisturizer because of its 5–10% oleic acid content. Avocado flesh contains 63% oleic acid.
When we consume avocado, the sebaceous glands secrete the oily semi-fluid natural sebum. It keeps the skin hydrated and also helps the muscles and joints stay agile.
Aging gives you fine lines and wrinkles. But avocados can turn the clock back. On the one hand, avocado antioxidants like vitamins C and E can fight free radicals which damage the skin.
Other chemicals in avocado oil stimulate the synthesis of collagen and elastin fibers. Plus, oleic acid in avocado can reach the second layer of the skin. The oleic acid nourishes the skin well to prevent wrinkles triggered by dryness.
Vitamins C and E present in avocado also protect the skin against UV damage. At the same time, its vitamin C fighting UVA damage and vitamin E fighting the DNA-altering UVB rays.
Avocado may hold the key to getting rid of your tan. It contains an antioxidant component known as glutathione. The compound can lower melanin (the skin-darkening pigment) levels. Both topical application and consumption of glutathione can be effective. So adding some to your salad could help you get rid of sun tan.
Consuming an avocado led to quicker growth of new skin cells and helped wounds heal faster.
Picture 7. Avocado (Pixabay)
Nuts contain protein, fiber, and unsaturated fats. They’re a phenomenal snack that aid in a glowing, smoother looking complexion.
We can give thanks to the vitamins and minerals, like copper, zinc, vitamin A, C, and E packed in each little nut. The nutrients promote healthy collagen production.
As we look for ways to keep our skin looking fresh, integrate nuts into our meals or snacks. It will promote a glowing complexion that will improve the signs of aging.
Picture 8. Nuts (Pexels)
Picture 9. Soy (Pexels)
These isoflavones not only protect the cells inside your body from damage. The compounds also protect your skin from UV radiation — which may help prevent some skin cancers
Water and Your Skin
Most people are aware that drinking a lot of water is essential for good health. because water helps in digestion, absorption, circulation and even excretion. But, what about drinking more glasses of water for proper skin health?
When it comes to skin health, water plays a vital role. Drinking a lot of water gives you a healthy, radiant and younger-looking complexion.
If you do not drink enough water the lack of hydration will present itself. As a result, your skin may appear tight or sultry. Besides, dry skin has less flexibility and is more susceptible to wrinkling. Since we lose water in huge quantities each day, we have to do everything to replace it.
The main question is, how do you add water to the skin? The answer is very simple and here are some tips:
- Apply a hydrating moisturizer at least two minutes after leaving the shower or after taking a bath. The skin is still porous. Thus, it allows for better absorption.
- Drink more glasses of water every day. This can help in getting rid of toxins in your body and skin. With enough amounts of water, your skin will appear more radiant and stunning.
How do you know if your skin is hydrated? Your skin has enough water if you experience the following signs:
- Your urine will be pale yellow
- You will be more energetic
Know the significance of water for your healthy skin condition. So you drink more glasses of water every day
Are you excited to have beautiful and glowing skin? Then, make the right move now! Whether you are a stay at home mother, a working mom, you can get what you want. Know what you need to do to keep your skin healthy and stunning.
At first, achieving healthy skin may be hard. But, as you go along the process, you will find it easy and rewarding. Through considering all the contents of this article, you will be on your way to healthy skin.
What are you waiting for? Do whatever it takes to improve your skin condition and appearance. With this guide, you don’t have to follow any complex steps or spend large amounts of cash. Focus on your goal, follow the suggested tips and be ready for a great change!