10 Foods Good For Your Skin

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Since the skin stretches over the entire human body, it is easy to forget that just like the heart and brain, it is after all an organ after all. And like all body organs, the skin needs the right nutrients to stay and look healthy. So if you too wish to have a glowing and younger-looking skin, make sure that your grocery list includes the following foods the next time you go out to buy supplies.

  1. Berries

    Berries are rich sources of antioxidants which help the body to fight the effects of aging internally as well as externally. Antioxidants are chemicals which protect the body from damage by free radicals and hence help it to look and feel younger for a longer period of time. Actually berries gain their antioxidant property from the presence of a complex of chemicals known as anthocyanins which also give the fruits its rich dark color. Among the berries, one of the highest concentrations of anthocyanins is found in cranberries, bilberries and blueberries – the last of which has been ranked number one in antioxidant activity by the U.S. Department of Agriculture compared to 40 common fruits and vegetables.
     
  2. Brightly colored vegetables

    Carrots, bell-peppers, aubergines, pumpkins, broccoli and other brightly colored vegetables are a rich source of carotenoids, which is considered one of the most potent fighting tools against the ravages of time, especially as evident on the skin. The Vitamin A which forms the core ingredient of carotenoids “helps prevent the overproduction of cells in the skin's outer layer," according to Howard Murad, M.D., Associate Clinical Professor of Dermatology at UCLA's David Geffen School of Medicine1. Since this is where dead cells and sebum combine, overproduction can lead to clogged pores and skin outbreaks. Apart from this vitamin A has also been known to reduce the development of skin-cancer cells. Besides carrots, carotenoids are present in bright yellow, orange and green vegetables; however this is one of those food types where it is important to get a variety of vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s defense system against aging.


     
  3. Fish

    Certain varieties of fish like salmon, mackerel and tuna are the best way to consume healthy facts like omega 3 which is known to keep the skin supple and moisturized. Apart from this salmon also has selenium, a mineral that protects the skin from sun exposure. However it is best to go for wild salmon and not the farm raised kind since the latter lacks the nutritional benefits of the fish that is bred naturally. Fish in general is one of the best sources of proteins which help the body to repair the damage as part of daily wear and tear, both internally and externally even though it may be better to forego those known to have high mercury content like high mercury fishes like king mackerel, tilefish, shark, and swordfish especially in case of pregnant women and young children.

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  4. Spinach

    Spinach is also a good source of vitamins b, c, and e, potassium, calcium, iron, magnesium, and omega-3 fatty acids – all nutrients essential for healthy, glowing skin. It is particularly rich in folate which may help repair and maintain DNA — basically bolstering cells' ability to renew themselves which in turn reduces the likelihood of cancer-cell growth. Apart from these, spinach is also one of the richest food sources of lutein, which are sure to keeps your eyes healthy and sparkling and thus enhance your appearance.
     
  5. Oysters

    Oysters are loaded with the mineral zinc – a nutritional fact on which rests its widespread fame as an aphrodisiac, especially for men. Howe ever zinc has an equally beneficial effect on skin since it strengthens nails and hair besides aiding in skin renewal and repair.
     
  6. Green tea

    Next to water, tea is the most widely consumed beverage in the world. And with good reason too, since tea is rich in polyphenols -- plant antioxidants -- as well as a number of other chemicals that can help protect the body against the effects of aging. In fact, a 2007 study in the journal of nutritional biochemistry found that drinking two to six cups a day not only helps prevent skin cancer but may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.
     
  7. Nuts

    Nuts like almonds are one of the richest sources of vitamin e, the ingredient commonly found in many facial creams and cosmetics, since this particular vitamin is known acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals. However instead of reaching for overpriced lotions, you can simply munch on almonds for a mid-day snack or crush and sprinkle them on your cereals for breakfast.
     
  8. Seeds

    Like nuts, edible seeds are also a rich source of vitamin e but many of them have additional nutritional benefits - flaxseed and sunflower seeds for instance are high in omega-3 fatty acids which are supposed to erase spots and iron out fine lines. Researchers believe that the fats do this by buffering the body's response to irritation and attracting water to skin cells, thereby plumping up the skin and reducing wrinkles.
     
  9. Tomatoes

    Apart from making them look attractive in salads, the redness of tomatoes hides immensely beneficial properties. Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals caused by ultraviolet rays. Best of all, your body gains the most sun-shielding nutrients when tomatoes are cooked or processed - just a half-cup of cooked tomatoes or pasta sauce has 16 milligrams of lycopene - unlike many other vegetables which lose vitamins when cooked or some fruits which diminish in vitamin c even upon being peeled and cut.
     
  10. Dark chocolate

    Now you have yet another reason to indulge your chocoholic cravings. Flavonols, the antioxidants in dark chocolate, is believed to reduce roughness in the skin and protect against sun damage. However like all good things, moderation is key here as well since excessive amounts of chocolate will pile on sugar and eventually lead to breakouts and weight gain.

Reference:

  1. Today Health - The perfect skin diet: 10 foods for your face