Looking at commercials for leading brands, do you also wonder if your skin could look that gorgeous and flawless? Healthy skin always has a natural glow and looks beautiful from within. Spending money on skin spas or using dollops of anti-aging cream every night will not transform your skin into healthy glowing skin!
The secret lies in your diet. Increasing studies have found links between certain nutrients in our foods and radiant skin, reduction in wrinkles and prevention of acne.
Top 12 Foods for Healthy Skin:
It is believed that certain foods have powerhouse nutrients that can keep the skin young and fight the age related damage. Some of these foods include:
1. Olive oil:
Olive oil aids the body to absorb vitamin D, a nutrient required to prevent skin aging. Consuming olive oil disarms the free radicals and reduces inflammation. In fact, the ancient Romans used olive oil to massage their skin to keep it radiant and smooth. Drizzle a few tablespoons of olive oil in your salad or dip your bread in it, to improve the skin from inside out.
Increase your daily fish intake to get a radiant and glowing skin. Fish contains high concentration of essential fatty acids like omega 3 and omega 6, which help to reduce the inflammation in the body. Skin inflammation triggers the cells to block the pores leading to acne. It can also lead to the appearance of fine lines and wrinkles. The nutrients present in oily fish help to preserve elastin, a protein that keeps the skin smooth and tight.
Did you know that chocolate could hydrate the skin, making it firm and supple? Yes, dark chocolate contains high levels of flavonols, an antioxidant that improves the skin’s luminosity and prevents it from free radical damage. According to a research, women who ate 300 grams of dark chocolate daily had a better skin texture than women who ate little or no dark chocolate. Don’t hold back those chocolate cravings anymore ladies, binge happily!
Yogurt is a protein rich food that helps the skin become firm, making it resistant to fine lines. Greek yogurt is the best for skin. It contains double protein levels than regular yogurt. Eat a serving of yogurt daily to make your complexion smooth and glowing.
Pomegranate is one of the most antioxidant rich foods. It is packed with polyphenols, a potent antioxidant that fights the free radicals and regulates the blood flow in our body giving a rosy skin. Drink one or two glasses of pomegranate juice daily to get a healthy and beautiful skin. Application of pomegranate can also help soothe the lines and reduce wrinkles.
Nuts like walnuts, pistachio and cashew contain omega 3 fatty acids that help to improve the skin’s elasticity. Nuts are also loaded with copper, a nutrient that boosts the collagen production. It also contains selenium, a mineral that helps to increase the white blood cells in the body, keeping infections at bay. Eat a handful of nuts every day to improve skin’s texture and slough off the rough calluses.
Sunflower seeds are loaded with vitamin E, which keeps the skin supple by protecting its top layer from the sun’s rays. Flax seeds on the other hand contain omega 3 fatty acids that erase the spots and iron out the fine lines. The fats present in flax seeds stifle the body’s response to irritation and help in water retention in the skin cells, reducing wrinkles.
Tomatoes are rich in vitamin C, a nutrient that keeps the skin taut and firm by improving collagen production. Lycopene, a phytochemical that gives tomatoes its color, stimulates the blood circulation and prevents skin damage.
9. Soy Milk:
Regular soy milk consumption can help you get a clearer complexion. Soy contains minerals and protein that can be effective in reducing hyper-pigmentation. Eat a cup of soy daily to see the results.
Oatmeal takes a long time to break down in the body, which keeps the blood sugar levels stable. Excess production of insulin in the body elevates the levels of androgen, a hormone that leads to wrinkles. Vitamin E in oats protects the skin cells from UV light and other environmental factors that produce cell damaging free radicals. Oat milk is an excellent alternative to dairy milk. It is high in fiber, vitamin E and folic acid, which provides healthy skin.
11. Green Tea:
Green tea is extremely high in antioxidants, particularly EGCG, which is proven to reduce redness of the skin and inflammation. Sip a cup of green tea daily to fight skin redness and skin cancer. Green tea contains tannins that act as an astringent, reducing puffiness and dark circles. Chill damp tea bags in the fridge for 15 minutes and place them on the eyes.
Berries like strawberries, raspberries and blueberries have more vitamin C per serving than oranges and grapefruit. A research published in the American Journal of Clinical Nutrition found that people who consumed higher levels of vitamin C foods daily, had fewer wrinkles and other skin problems. Vitamin C fights the free radical damage and prevents the breakdown of the collagen. Berries are also packed with fiber, which staves off hunger pangs and regulates insulin production.
Water is the cheapest and most effective way to get a clear skin. It helps to flush out all the toxins from the system, increasing the fluid levels. Water keeps the brain fully functional, aiding the body to cope with stress. Make sure you drink eight glasses of water daily to get a healthy and glowing skin. Drinking water will also help you shed unnecessary fat.
Limit Carbohydrate Intake:
Simple carbohydrate foods like pasta, white rice, potato, sweets and bread should be avoided. The high levels of carbohydrates in these foods increase the insulin levels, setting off a series of reactions that lead to breakouts. Swap your processed white carbohydrates food with whole grain products like brown rice and whole grain pasta. A serving of whole grain products will provide nutrients like vitamins, protein, selenium, antioxidant and magnesium that regulate the blood sugar levels.
Foods to be Avoided:
Foods and beverages like cured meat, spices, alcohol and MSG can cause the blood vessels to dilate, causing facial redness.
Sample Diet Chart:
Here is a sample diet chart for your convenience.
Early Morning- 7 am
- A cup of green tea
Breakfast- 8 am
- 2 slices of tuna sandwich
- 1 glass of oatmeal milk
- 1 fruit of your choice
Lunch- 1 pm
- A small bowl of palak paneer
- 2 whole grain chapattis
- 1 cup of green salad with olive oil dressing
Evening snack- 4 pm
- 1 cup of Greek yogurt topped with berries
- 5 almonds
Dinner- 9 pm
- 1 fillet of steamed salmon with brown rice
- 1 cup of stir-fried vegetables
- 1 small bar of dark chocolate for dessert
Follow diets like these and say hello to healthy, glowing skin. We hope you will start your healthy skin journey soon. Do share your take on what you do to keep your skin radiant and glowing.