Skin is the largest organ in our body and acts as a protective barrier between our body and the environment that surrounds it, protecting it and helping to keep its structures intact.
For this reason, it requires nutritional contributions just like any other organ and part of the human being: a healthy diet will be essential, and an unbalanced diet can cause health problems in it.
It prevents any aspect that may affect the skin: any imbalance in the diet in nutritional deficiency, specific nutrient deficiency, or excess of toxic components can disturb the skin’s inequality.
The Best 22 Foods for Healthy Skin
1. Green Leafy Vegetables
- We start with the most basic.
- Vegetables are full of vitamins, minerals, and antioxidants that protect their cells and stimulate their growth.
- It will allow your skin not to wrinkle or damage.
- Also, antioxidants protect your skin against the sun’s rays.
- Avocados are rich in healthy fats. These fats benefit many functions in your body, including the health of your skin.
- Getting enough of these fats is essential to keep your skin supple and hydrated.
- Preliminary evidence also shows that avocados contain compounds that can protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging.
- Avocados are also a good source of vitamin E, an important antioxidant that protects the skin from oxidative damage. Most Americans do not get enough vitamin E through their diet.
- Interestingly, vitamin E appears to be most effective when combined with vitamin C.
- Vitamin C is also essential for health. Your skin needs it to create collagen, which is the main structural protein that keeps your skin firm and healthy.
- A vitamin C deficiency is rare these days, but common symptoms include dry, rough, and flaky skin that easily bruises.
- Vitamin C is also an antioxidant that protects the skin from oxidative damage caused by the sun and the environment, leading to aging signs.
- A 100-gram serving, or about half an avocado, provides 10% of the Reference Daily Intake (RDI) for vitamin E and 17% of the RDI for vitamin C.
- Walnuts have many characteristics that make them excellent health food.
- They are a good source of essential fatty acids, which are fats that your body cannot make on its own.
- They are more affluent than most other nuts in omega-3 and omega-6 fatty acids.
- A diet too high in omega-6 fats can promote inflammation, including inflammatory skin conditions such as psoriasis. On the other hand, omega-3 fats reduce inflammation in your body, including your skin.
- While omega-6 fatty acids are abundant in the Western diet, sources of omega-3 fatty acids are rare. Because walnuts contain the right proportion of these fatty acids, they can combat the inflammatory response to excess omega-6s.
- Also, walnuts contain other nutrients that your skin needs to function correctly and stay healthy.
- One ounce (28 grams) of walnuts contains 6% of the RDI for zinc, which is essential for your skin to function properly as a barrier. It is also necessary for wound healing and to fight bacteria and inflammation.
- Walnuts also provide small amounts of the antioxidants vitamin E, vitamin C, and selenium, plus 4 to 5 grams of protein per ounce (28 grams).
- It is rich in biotins, which nourish the skin and strengthen the nails.
- It is also rich in proteins that help digest fat.
5. Melon and Mango
- It contains carotenoids that reduce pimples and acne.
- It improves skin quality, reduces dryness, increases its tone and elasticity, and slows down it’s aging.
- It contains fatty acids that, in addition to being good for the heart, are good.
- Because they reduce redness, inflammation, and acne, prevent flakily, and act as moisturizers by releasing natural oils.
- It is rich in lycopene, another mighty antioxidant effective in protecting cells and fighting free radicals from the sun’s grape rays and pollutants.
8. Lots of Water
- Permanent hydration starts here. Keeping the skin well hydrated also makes wrinkles more difficult to form.
- Knowing the benefits of drinking mineral water will motivate you to keep yourself hydrated. Aside from keeping your skin supple, it helps detoxify your body. If you want flavor to your liquids, you can also drink water with natural juices and infusions.
- Fruits of this type, such as blueberry or cherry, are loaded with antioxidants that help our skin be free of blemishes.
- It is not only a delicious tropical fruit but very healthy. It’s packed with fiber, folates, and antioxidants, and loaded with vitamins.
- In addition to being whole, we can chop it and add it to our yogurt to make the most of it.
- They contain endless vitamins and minerals that our body needs.
- They will also help reduce the waist, nourish the inner, and lighten the outer skin.
- They contain Vitamin C, which helps the body to produce collagen, a protein that helps prevent wrinkles and slows down the aging process.
- Plus, Vitamin A fights free radicals to prevent wrinkles, pigmentation, and uneven skin tone.
13. Hemp and Flax Seeds
- They are an energy source of essential fatty acids, such as Omega 3, and are packed with protein, making them a superfood for glowing.
- Eating them as a snack or in salads or sandwiches helps protect your skin against wrinkles and sun damage.
14. Sunflower Seeds
- In general, nuts and seeds are a good source of nutrients that stimulate the skin.
- Sunflower seeds are an excellent example.
- One ounce (28 grams) of sunflower seeds contains 37% of the RDI for vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc, and 5.4 grams of protein.
15. Sweet Potatoes
- Beta-carotene is a nutrient found in plants.
- It works like provitamin A, which means that it can convert to vitamin A in your body.
- Beta-carotene finds in oranges and vegetables such as carrots, spinach, and sweet potatoes.
- Sweet potatoes are an excellent source – a 1/2 cup (100 gram) serving of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A.
- Carotenoids, like beta-carotene, keep your skin healthy by acting as a natural sunscreen.
- When consumed, this antioxidant is incorporated into the skin and protects skin cells from sun exposure. It can help prevent sunburn, cell death, and dry, wrinkled skin.
- Interestingly, high amounts of beta-carotene can also add warm orange color to your skin, contributing to an overall healthier appearance.
16. Red or Yellow Peppers
- Like sweet potatoes, bell peppers are an excellent beta-carotene source, which your body converts into vitamin A.
- One cup (149 grams) of chopped red bell pepper contains the equivalent of 92% of the RDI for vitamin A.
- They are also one of the best vitamin C sources, necessary to create the collagen protein that keeps skin firm and strong. A single cup (149 grams) of bell pepper provides an impressive 317% of the RDI for vitamin C.
- Broccoli has many essential vitamins and minerals for health, including zinc, vitamin A, and vitamin C.
- It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can make your skin dry and wrinkled.
- But broccoli florets also contain a special compound called sulforaphane, which offers some impressive potential benefits. It can even have anticancer effects, even on some types of skin cancer.
- Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and activating other protective systems in your body.
- Sulforaphane reduced the number of skin cells killed by UV light by up to 29%, with protection that lasted up to 48 hours. Evidence suggests that sulforaphane can also maintain collagen levels in the skin.
- Tomatoes are a great source of vitamin C and contain all the major carotenoids, including lycopene.
- Beta-carotene, lutein, and lycopene have been shown to protect skin from damage caused by the sun. They can also help prevent wrinkles.
- Because tomatoes contain all the major carotenoids, they are an excellent food for maintaining healthy skin.
- Consider combining carotenoid-rich foods like tomatoes with a fat source, like cheese or olive oil. Fat increases your absorption of carotenoids.
- Soy contains isoflavones, a category of plant compounds that can mimic or block estrogen in your body.
- Isoflavones can benefit various parts of your body, including your skin.
- In postmenopausal women, soy can also improve skin dryness and increase collagen, keeping skin soft and healthy.
- These isoflavones protect the cells within your body from damage and from UV radiation, which can help prevent some types of skin cancer.
20. Dark Chocolate
- If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.
- Their skin was also less rough and flaky, less sensitive to sunburn, and had better blood flow, which brings more nutrients to the skin.
- Eating 20 grams of high-antioxidant dark chocolate per day could resist twice the UV radiation before burning compared to eating low-antioxidant chocolate.
- It includes improvements in the appearance of wrinkles. However, keep in mind that at least one study found no significant effects.
- Make sure to choose dark chocolate with at least 70% cocoa to maximize benefits and keep added sugar to a minimum.
21. Green Tea
- Green tea can protect your skin from damage and aging.
- The potent compounds found in green tea are called catechins, and they work to improve your skin’s health in some ways.
- Like other foods that contain antioxidants, green tea can help protect from sun damage.
- Green tea also improved moisture, roughness, thickness, and elasticity.
- While green tea is an excellent option for health, you may want to avoid drinking your tea with milk. There is evidence that milk may reduce the impact of antioxidants in green tea.
22. Red Wine
- Red wine is famous for containing resveratrol, a compound that comes from the skin of red grapes.
- Resveratrol credit with a wide range of health benefits, including reducing the effects of aging.
- It can also slow the production of harmful free radicals, damaged cells and cause aging signs.
- Unfortunately, there is not much evidence that the amount of resveratrol you get from a glass of red wine is enough to impact your skin. And since red wine is an alcoholic beverage, excessive consumption has adverse effects.
- It does not recommend to start drinking red wine just for its potential health benefits. However, if you already drink in moderation, you may enjoy red wine as your alcoholic beverage of choice.
What you eat can significantly affect your health.
Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep you healthy, strong, and attractive.