When it comes to healthy skin, it is well known the food we eat can directly influence how we look. The skin is our largest organ and reflects what is going on inside the body. A diet that is high in processed foods, sugar, devoid of fiber, and nutrients can contribute to skin issues such as acne, dull and dry skin, and premature aging.
A healthy balanced diet rich in fiber, high-quality protein, healthy fats, a wide variety of colorful fruits and vegetables, along with plenty of water, is one of the most effective ways to encourage healthier skin.
Healthy skin is made from within. Next time you are at the grocery store, take notice of all the fresh and colorful, healthy foods as each one of them holds the nutrients to improve the look and feel of your skin naturally.
Eat These Foods for Healthier Skin
1. Avocados
Avocados are a popular fruit that is packed with phytonutrients and can enhance a wide variety of dishes.
Avocados are rich in vitamin E that can help slow the signs of aging, protect against free radical damage, and help the fat-soluble vitamins found in fruits and vegetables absorb better for moisturized and supple skin.
Avocados are a great source of dietary fiber and packed full of potassium, which supports new cell growth to reduce blemishes and scars’ appearance.
2. Kiwi
This delicious and nutritious beauty fruit is rich in vitamin C, which plays a vital role in the skin’s health. The body uses vitamin C for tissue growth, repair and is known to regulate the body’s synthesis of collagen and elastin, two critical components for healthy skin.
It is a water-soluble vitamin, meaning that our bodies cannot store it, and we must get adequate amounts daily from our diet. Kiwi delivers one hundred percent of your daily recommended intake of vitamin C, making it the perfect fruit to consume regularly.
3. Chia Seeds
These particular seeds contain an incredible amount of omega-3 fatty acids, building blocks for healthy cell function and collagen production. They are also rich in antioxidants, protein, fiber, calcium, manganese, and magnesium.
Their rich fiber content supports healthy blood sugar levels to prevent a crash after consuming sugary rich foods that can take a toll on the skin. Chia seeds are an excellent addition to drinks, smoothies, and baked goods that will leave you feeling energized and satiated for hours.
4. Salmon
Salmon is an incredible source of omega-3 fatty acids, creating healthier, stronger skin by supporting skin cells’ protective fatty membranes. As well as being anti-inflammatory to help prevent premature skin aging. The vitamin D in salmon also helps to keep your bones and teeth healthy and beautiful.
5. Eggs
Eggs are an excellent source of protein to support healthy, firm skin while being rich in the amino acids lysine and proline that help support the body in making collagen and elastin, two key players in healthy skin. They are also a good source of vitamin A and biotin to help repair skin.
6. Leafy Greens
Dark leafy greens are a concentrated source of nutrition that can greatly influence the skin’s health and appearance. They are rich in minerals such as calcium, magnesium, iron, and potassium, and vitamins B, C, E, K, and phytonutrients, to name a few. These beauty nutrients help the skin to appear vibrant, healthy, and glowing when consumed regularly.
7. Sweet Potato
Sweet Potatoes are a rich source of vitamin A, C, and E, crucial to healthy, glowing, and supple skin. Besides being delicious and versatile, they are also an incredible Beta carotene source, a retinol precursor that supports anti-aging and a healthy radiant appearance.
Diets rich in beta carotene can help prevent premature aging and protect against sun damage. Whether you prefer your sweet potato savory or sweet, be sure to add this tasty beauty food to your meals for healthier skin.
8. Peppers
Red and green peppers are full of vitamin C to support collagen synthesis for healthier, stronger, and more youthful skin. Just one medium bell pepper contains 169% of the RDI of vitamin C, making it an excellent addition to any healthy skin diet.
9. Tomatoes
Tomatoes are superstars when it comes to healthy skin. They are rich in rich in beta-carotene, vitamin C, and lycopene. Lycopene is an antioxidant that can help protect the skin from UV damage from the inside out.
10. Bone Broth
If you have ever wondered if collagen can help your skin look younger, the answer is yes. Collagen is the most abundant protein in the body that acts as a building block for healthy skin, hair, teeth, muscles, and bones so consuming collagen rich foods such as bone broth can be a beneficial way to support your skin from within.
Bone both has a rich bioavailability of nutrients and compounds such as glutamine, glycine, and proline that help build collagen and elastin in the body for more youthful and healthy skin. Its rich collagen content makes it the perfect food for supporting healthy glowing skin when consumed regularly. You can use bone broth in many dishes such as soups and stews, as a base for beans and rice, and sautéing.
11. Berries
Berries are a rich source of antioxidants to promote healthier and more youthful skin. Their rich vitamin C content encourages collagen production to help maintain the structure of the skin. They protect the skin from free radical damage, weakening the skin’s elasticity and collagen production. Berries are generally low in sugar and make a delicious healthy skin treat.
12. Dark Chocolate
Dark chocolate contains anti-aging antioxidants called flavonoids, which help prevent the appearance of fine lines and wrinkles, discoloration and can protect from UV damage. This sweet treat is not only delicious but incredibly healthy too. Generally, dark chocolate that is 70-90% cocoa with minimal sugar is the most beneficial option.
13. Water
Hydrated skin is glowing skin! Most people do not get enough H20 each day, which can lead to dry skin and contribute to the appearance of fine lines and wrinkles. Water is necessary for our bodies to run optimally and to support blood flow so nutrients can nourish the skin.
When you drink enough water, it helps to support detoxification, improve skin tone, reduce puffiness, and plump up skin for a healthy appearance.
If plain water does not interest you, then creating spa water can be a great way to increase your water intake. Adding citrus fruits, berries, cucumbers, mint, or basil is a beautiful way to infuse flavor into your drink while increasing beauty nutrients.
14. Turmeric
This delicious spice is rich in curcumin, an antioxidant that promotes collagen synthesis, combats free radical damage, and reduces inflammation in the body. It is a wonderful way to add flavor to dishes while supporting the skin appearance. Add black pepper along with the turmeric to increase the bioavailability of the curcumin.
15. Green Tea
This delicious drink is well known for its health and beauty benefits due to its high antioxidants contributing to cell regeneration. Antioxidants help combat free radical damage that can weaken the skin’s cells and cause it to lose its elasticity. A cup of green tea daily can help to encourage beautiful, healthy skin from within.
Whether you are looking to improve the texture of your skin, reduce acne, or support graceful aging, you can start as soon as the next time you pick up your fork to enjoy a meal.
A healthy diet that supports beauty from the inside out is one of the most effective ways to improve your skin’s appearance. Never underestimate the importance that healthy food can have on your skin. You can quite literally feed your beauty.
