Everyone wants a clear, radiant complexion and, in the pursuit of beauty, we often end up spending a lot of money on creams, serums, oils, lotions, and moisturizers. What we don’t realize is that the secret to great skin lies in a healthy diet. Your skin reflects how good or bad your diet is. Processed foods or those that are high in sugar and fat can result in dull skin, oily skin, dryness, acne, and other skin issues.
A healthy diet is one that contains good fats, amino acids, antioxidants, vitamins, and minerals. Include sources of these such as lean proteins, fiber, raw fruits, vegetables, and spices in your daily diet for healthy and great looking skin.
Here are some foods that can give you radiant, healthy skin.
7 Foods For Great Skin
1. Salmon
This oily fish is popular among nutritionists and supermodels because it’s absolutely amazing for the skin. It’s packed with omega-3 fatty acids (polyunsaturated fatty acids), which help in the production of collagen – a protein that helps to keep your skin firm and wrinkle-free. These fatty acids repair damaged skin; protect the skin from sun damage; hydrate; and keep your skin looking healthy, supple, and soft.
Salmon also contains astaxanthin – an antioxidant that could lessen the symptoms of eczema and acne to a considerable extent.
This fish can be baked, poached, or had raw as sushi.
2. Blueberries
Blueberries not only taste good but can also make your skin look fabulous. They contain anthocyanins, which are powerful antioxidants that protect your skin from harmful free radicals, which have the potential to damage collagen. What’s more? They also contain vitamin C, which is essential for collagen production.
Chlorogenic acid in blueberries may reduce the itching and discomfort caused by eczema.
You can add blueberries to your cereal, have them with yogurt, or make a smoothie or a breakfast shake out of them.
3. Acai Berry
A common ingredient in smoothies and juices, this berry has high levels of anthocyanins, which are antioxidants that delay the aging of the skin. Acai berry also has vitamins A, C, and E, which help regenerate damaged skin cells and hydrate your skin. This myriad of benefits has made it a popular ingredient in beauty products as well.
Its anti-inflammatory properties may reduce the irritation and swelling caused due to eczema and psoriasis.
4. Kale
The abundance of vitamins and minerals in this leafy green help unclog your pores, protect your skin against environmental aggressors, and moisturize it. The vitamin A present in kale protects your skin from free radical damage and repairs skin tissue.
Eat plenty of kale to reduce dark circles and puffiness in the under-eye area. The vitamin K in kale aids in this. The leafy vegetable is also rich in antioxidants and anti-inflammatory agents, both of which can reduce your chances of getting acne.
You can add it to a salad, juice, or smoothie. Yummy baked kale chips are also an option.
Kale contains salicylates, natural MSG, and amines, which may worsen eczema symptoms. So, avoid it if you’re suffering from eczema.
5. Avocados
This superfood does wonders for your skin because it contains high levels of poly- and monounsaturated fatty acids. These fatty acids keep your skin looking radiant because they hydrate it and repair damaged skin cells. Avocados contain carotenoids, which are antioxidants that fight free radicals and maintain the elasticity of the skin. Also, the vitamin E present in avocados combats bacteria that cause acne; it also lightens acne scars.
Avocados can be eaten plain, as a spread on toast, as a dip, or sliced and added to a salad.
If you have eczema, exclude avocados from your diet because it contains amines and salicylates, which may worsen eczema symptoms.
6. Spinach
The zinc in spinach reduces inflammation and helps prevent acne breakouts. This green vegetable also contains zeaxanthin – a naturally occurring antioxidant – that protects the skin from damage and evens out skin tone.
Due to its anti-inflammatory properties, spinach is also recommended for people with eczema.
Spinach is a versatile food and can be consumed in a number of ways – you can add it to your salad, scrambled eggs, or even to your smoothie.
7. Turmeric
This wonder spice is incredible for skin since it contains curcumin – an antioxidant that combats free radicals, which are responsible for skin dullness. It promotes collagen synthesis, acts as a great anti-inflammatory agent, and keeps skin looking fresher and younger.
The anti-inflammatory properties of turmeric may provide relief to people suffering from acne and eczema.
Eating dried or fresh turmeric or adding it to a drink like milk helps fight inflammation. You could also choose to sprinkle it on your scrambled eggs or add it to your smoothie.
Eat these amazing foods, and enjoy all their great skin benefits!
