Nutrition for Healthy Skin: What to Eat to Maintain a Youthful Appearance

lime slices

The largest organ of the body is the skin. Therefore, taking care of it is essential not just to enhance your appearance but also to improve your overall health. This highlights the need for a proper skincare routine.

In fact, a skincare routine is part of a healthy lifestyle. If you take the time to wash your face in the morning, you’ll likely make healthy choices throughout your day. You’ll be encouraged to eat better and keep yourself fit. And when you feel healthy, you feel happier.

Happy people feel better about themselves and have more confidence. They take life on with a positive attitude.

How to Take Care of Your Skin

For a regular skincare routine, you need tried-and-tested beauty products. You should use a good moisturizer and always wear sunscreen when you go out during the daytime. You can also get treatments, including laser hair removal, chemical peels, laser skin resurfacing, and dermabrasion.

When it comes to aging skin, however, prevention is better. In fact, according to a 2012 study published in the academic journal Dermato Endocrinology, prevention is the most effective strategy against aging skin. The study also stated that the best way to prevent aging skin is to adopt a healthy lifestyle that includes body care, caloric restriction, physical exercise, living in low-stress conditions, and eating healthy food.

A healthy, balanced diet should include food rich in antioxidants, some proteins, vitamins, and essential omega-3 fatty acids to promote beauty and skin health. Antioxidants include flavonoids, tocopherols, polyphenols, and carotenoids. Vitamins good for the skin include A, C, D, and E.

Here are the food options that contain these nutrients:

1. Kidney Beans

Although often ignored, kidney beans have nutrients that make them good for your skin. They are protein-rich, fibrous, and high in zinc. Zinc contains healing properties that can be useful if you have acne-prone skin.

2. Dark Chocolate

Cacao, the main ingredient in chocolates, has antioxidants and minerals that help fight skin inflammation. Dark chocolate is good for the skin because of its high cacao content.

3. Bell Peppers

Bell peppers are high in vitamin C, which helps to make your skin smoother, brighten it up, and get rid of dark spots due to hyperpigmentation. Other vegetables with high vitamin C content include cauliflower, brussels sprouts, and broccoli.

Green leafy vegetables such as kale, spinach, and collard greens are also high in vitamin C. They also contain other skin-boosting nutrients such as vitamin K, antioxidants, and zinc.

4. Citrus Fruits

Citrus fruits are rich in vitamin C, too. Include grapefruits, tangerines, oranges, lemons, and limes in your diet for brighter, younger-looking skin.

5. Red Grapes

Eat grapes with the skin on. They contain resveratrol, an anti-aging compound that fights harmful free radicals from damaging your skin. The Harvard Medical School also recommends eating other food with resveratrol, including cranberries, blueberries, pistachios, and peanuts.

Resveratrol can also help heal injuries, combat stress, protect you from UV radiation, and fight fungal infection.

green tea

6. Green Tea

Green tea is a better option than drinking energy drinks if you feel a slump in the middle of the day. Aside from this, a compound in green tea has also been touted for its skin-boosting properties. It’s called catechins.

Catechins are antioxidants that improve blood flow to the skin. When there is ample blood flow to the skin, skin cells receive the proper amounts of oxygen and nutrients they need to become healthy.

Increased oxygen and nutrients to skin cells improve your skin’s elasticity, moisture content, and skin density. It also lessens roughness and scaling caused by dry skin.

Green tea can also shield your skin against harmful UV radiation.

7. Pomegranate

Pomegranates are rich in polyphenols, which are antioxidant compounds that that combat free radicals. Polyphenols also help regulate blood flow to the skin, resulting in a healthy glow.

8. Olive Oil

Olive oil is the healthiest choice you can use for your cooking. You can also add it to salads and pasta.

Olive oil is healthy for your skin because of its monounsaturated Omega-3 fatty acids, which reduce the effects of sun exposure on your skin. It also contains squalene, an organic chemical compound that can retain your skin’s moisture and protect it from free radicals.

Omega-3 acids can also be found in fish such as salmon, sardines, and herring.

Feed Your Skin Healthy

The good thing about eating healthy to achieve smooth skin is that it positively impacts your overall health. It makes your skin and whole body healthy inside and out. Therefore, it’s best to focus on a healthy diet for your overall well-being.

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