Foods that Contribute to a Healthy Skin
Anuja Dani

Anuja Dani

Jun 29Hair and Skin Care

Foods that Contribute to a Healthy Skin

This blog has been compiled by Komal Adhlaka, a content writer for Proactive For Her.

Good nutrition is important to keep the body’s metabolism functioning smoothly and organs healthy. Skin is the largest organ of our body.. What you eat can significantly affect the health and aging of the skin. Therefore, your everyday diet has to have foods that help us have healthy, glowing skin. Your skin needs the right balance of nutrients to help itself look, work, and feel good.

Healthy Fat- Monounsaturated and polyunsaturated fats from plants like nuts, seeds etc. help your skin retain its moisture, firmness, and flexibility.

Vitamin A- Vitamin A helps prevent sun damage by slowing the process that breaks down collagen. It also prevents your skin from dryness and itchiness.

Vitamin C- Vitamin C helps to protect the skin from free radicals and lowers the chance of skin cancer. Low vitamin C levels in the body can cause easy bruising, bleeding gums, and slower-healing sores.

Vitamin E- Vitamin E is an antioxidant and anti-inflammatory nutrient that can absorb the energy from UV light, which damages skin, causing wrinkles, sagging, and skin cancer. It contributes to Vitamin C’s function to strengthen cell walls.

Zinc- Zinc helps the skin heal after an injury. It protects the skin from UV damage because of the way it behaves with other nutrients in your body, like iron. It also acts like an antioxidant.

Protein- Your body turns the proteins you eat into amino acids and reuses them to make other proteins like collagen and keratin that form the skin’s structure. Some amino acids are antioxidants that protect skin cells against UV rays and "free radicals" made when your body breaks down certain foods.

Selenium- Selenium helps certain antioxidants protect your skin from UV rays. Selenium deficiency may lead to increased risk of skin cancer.

The following foods may contain one or more of the above mentioned nutrients needed by your skin for it to be healthy and glowing.

1. Oranges

Oranges are a storehouse of Vitamin C. An eternally radiant skin needs good amounts of Vitamin C intake daily. Oranges have natural oils present in them which keep your skin hydrated, plump-looking. Also, oranges help fight free radicals in the body and minimize DNA damage which slows down premature aging.

2. Walnuts

Walnuts are a good source of essential fatty acids- omega-3 and omega-6. which help fight the potential inflammatory response to excessive omega-6. They also contain Zinc, which is essential for your skin to function properly as a barrier to bacteria and inflammation.

3. Pomegranate

Pomegranate is what you need especially if you walk in the sun too much. Not just the fruit but also its peels are rich in antioxidants, Vitamins C, K, folate, and minerals which help reduce UV damage and pigmentation and aids skin rejuvenation.

4. Muskmelon

Muskmelon is packed with vitamins A, C, and K, folate, and minerals that are essential for good skin health. It has antioxidants and anti-inflammatory properties that help reduce skin issues like pigmentation.

5. Soybean

Soybean contains isoflavones that block estrogen, thereby reducing the appearance of wrinkles and improving skin elasticity. Isoflavones prevent dry skin and increase collagen production to improve skin texture, and hence can benefit women the most in the postmenopausal phase. They also protect your skin from UV radiation, preventing certain kinds of skin cancers.

6. Beetroot

Beetroot contains huge amounts of vitamins and minerals which enhance the skin glow. It has anti-inflammatory properties that prevent the outburst of acne and pimples. Including beetroot in your diet may also help reduce dark spots especially due to its iron, potassium, niacin, copper, and vitamin C- rich content. Consuming it as salad or juice purifies the blood and cleanses the toxins, leaving you with healthy, glowing skin.

7. Watermelon

Watermelon is packed with fiber and water. It contains 92 percent water, which means it keeps your skin hydrated, soft, and supple. It also contains Vitamin C, A, B1, B6, and Lycopene that are essential in improving overall skin texture. Vitamin C helps minimize the appearance of fine lines and wrinkles while Vitamin A and B help maintain an even skin texture. Lycopene prevents tissue damage in your skin by acting as a barrier against free radicals which contribute to increased skin inflammation and promotes many skin issues.

8. Green Tea

Green tea has been long known to contribute to good skin health. This is because it has antioxidants and contains catechins that protect your skin, reduce redness, improve elasticity and increase hydration. One thing to keep in mind in the case of green tea is to avoid adding milk to green tea as it can reduce the effects of the antioxidants present in green tea.

9. Broccoli

Broccoli is rich in zinc, vitamin A, and vitamin C. It contains lutein which helps protect your skin from oxidative damage, which is the underlying reason for dry and wrinkled skin. Broccoli florets contain a compound called sulforaphane, which has anti-cancer effects, including some types of skin cancers as well. Sulforaphane also protects against sun damage and neutralizes harmful free radicals in your body.

10. Cucumber

Cucumber majorly contains water which keeps the skin hydrated. Cucumber’s peel contains Vitamin C and Vitamin K, which are vital to achieving healthy, glowing skin. Studies also suggest that sea cucumbers can help reduce the appearance of fine lines, puffy eyes, and dark circles.

11. Strawberries

Strawberries contain an alpha-hydroxy acid known as salicylic acid which is a popular ingredient found in many beauty products. Salicylic acid has anti-inflammatory and antibacterial properties that can help reduce acne, cleanse the skin and wipe off unwanted dirt and bacteria that may clog the pores of the skin. Strawberries also contain Vitamin C and ellagic acid which prevent UV damage and reduce the signs of skin aging.

12. Dark chocolate

Dark chocolate contains cocoa powder which is high in antioxidants and thus promotes skin hydration, reduces roughness and scaliness, makes it more resistant to sunburn, and improves blood flow which brings more nutrients to your skin. However, you must make sure to choose dark chocolate with at least 70% cocoa and the least presence of sugar to maximize the benefits.

13. Peach

Peaches are rich in vitamins C, A, E, and K. They also contain calcium, other minerals, and dietary fiber for a healthy digestive system. Peaches contain antioxidants that help fight free radicals in the body and UV damage that promote a healthy glow!

14. Red grapes

Red grapes contain resveratrol, a compound that comes from their skin. Resveratrol reduces the effects of aging, slows the production of harmful free radicals, which damage skin cells and cause signs of aging. Also, their seed extracts have skin rejuvenating and wound-healing properties.

15. Tomatoes

Tomatoes are rich in lycopene. They contain antioxidants that protect the skin from UV damage and premature aging. They also contain natural acids that regulate sebum production, making it a good option for those with oily skin types.Lastly, they contain Vitamin C which also contributes to sun-protection.

Final Words

It is important to remember that healthy and glowing skin is a result of several factors. Consuming the above-mentioned foods may improve your digestive system and help treat skin issues; However, healthy skin, in the long run, is a result of daily exercise, a good skin-care routine, and loads of water intake. Also, another very important thing to be careful about is using the right skincare products made to suit your skin type to avoid external skin damage.

Disclaimer - This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.

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