A rain of beauty products in the supermarkets today has shifted the focus from the inherent need of diet and nutrition for skincare. Nutrition is so important for health that whatever you eat reflects on your skin. An unhealthy and unhygienic diet, on the other hand, affects your metabolism, causes weight gain, and significantly spurs the aging of your skin.
Using the skincare products only is more of a cosmetic approach of getting an attractive skin, the real beauty, however, starts with nourishment from within. Eating specific foods can profoundly influence your skin collagen production, hormonal balance, and rapid growth of new skin cells. . Your skin, health and lifestyle greatly depend on the type of food you eat and diet plan you follow. Therefore, it is imperative on your part to eat proper foods that provide your skin the vital nutrients, which are essential for making it soft, supple, and blemish-free.
The following are those highly nutritious foods that go a long way to keep your skin healthy and glowing:
1. Olive Oil
Olive oil is extremely rich in vitamins, minerals and natural fatty acids, which makes it very convenient for sensitive skin. It has anti-oxidant and anti-inflammatory properties that make it highly potent for softening your skin. People have been using olive oil for centuries, when ancient Romans started massaging it into their skin. Even today, olive oil is one of the main ingredients that are used in salads served in many family buffet restaurants. Consuming olive oil in your daily diet, results in smoother and more radiant skin.
2. Fatty Fish
The fish that are rich in Omega-3 fatty acids, such as Salmon, are considered as excellent foods that give beauty benefits. The Omega-3 fatty acids are essential to keep skin thick, supple and moisturized. These fats found in fatty fish are responsible for reducing inflammation, which is the cause of redness and acne. Fatty fish are a good source of Vitamin as well, which helps in fighting autoimmune conditions that result in psoriasis and lupus.
Avocados are rich in natural healthy fats that benefit many functions in your body including making skin flexible and moisturized. More intake of avocados provides your body more healthy fats that results into more supple, springy skin. Studies have shown that avocados contain Vitamin C, Vitamin E and important antioxidants that help protect the skin from oxidative damage.
4. Dark Chocolates
Believe it or not, the effects of cocoa on skin are great. A study found that a regular consumption of cocoa powder high in antioxidants, results into thicker and more hydrated skin. Such skin is smooth, less sensitive to skin, and has better blood flow into it. The nutrients present in cocoa improve wrinkles, skin thickness, hydration, and blood flow and skin texture. It is, therefore, a good idea to gift your loved ones a whole packet of dark chocolates by collecting various flavors and using custom labels saying healthy food for skincare.
5. Sunflower Seeds
Usually, nuts and seeds have tremendous nutritional value that is a must for healthy skin, especially sunflower seeds are a rich source of nutrients, including Vitamin E, which is the most profound antioxidant for healthy skin. They also contain Linoleic Acid – an essential Omega-6 fat for thick, flexible and moisturized skin.
Tomatoes are extremely health when it comes to skincare. Their high anti-oxidant content protects you from sun damage. According to a study conducted by The Royal Society of Medicine in London, some women, who were given tomato paste with olive oil for 12 successive weeks, showed significant improvement in the protection against the sun’s UV damage.
More than any other nuts, walnuts are richer source of Omega-3 and Omega-6 fatty acids, which are excellent nutrients for healthy skin. In general, Omega-6 fatty acid sources are plentiful, but sources of Omega-3 fatty acids are limited. Walnuts contain a balanced ratio of these fatty acids. These are also a good source of zinc, Vitamin E, Vitamin C, Selenium, and Proteins.
8. Red Bell Peppers
Studies have found that red bell peppers contain more skin-rejuvenating Vitamin C than oranges. They are also an excellent source of beta-carotene. One average sized red bell pepper contains an equivalent of 92% of the RDI for Vitamin A. All of these compounds contained in red peppers are extremely important antioxidants for skin. These also contain collagen – a structural protein that keeps skin strong.
A coconut is an amazing gift of nature to us. The coconut water is high in potassium, which functions as an electrolyte that helps move important nutrients into our cells. Coconut oil is rich source of healthy fats, Vitamin E, Vitamin K, and minerals. These are the best natural nutrients for strong hair, scalp and healthy skin. It is also effective in reducing protein loss, a condition that negatively impacts our skin.
10. Sweet Potatoes
Sweet potatoes are excellent sources of beta-carotene, which is converted into Vitamin A in the body. These are also known as Carotenoids that help in keeping your skin healthy by acting as a natural sunblock. It also prevents cell-death, thereby preventing dry, wrinkled skin.
The above mentioned foods are extremely crucial for healthy and glowing skin, but expecting an instant miracle will not suffice. However, whatever you eat will have a huge effect on your skin for sure. The above foods will provide your body essential nutrients that will help you get a great skin.