NutritionSkincare

Best skin-friendly foods that you should not ignore

The cosmetic industry is one of the largest industries of the world. There are abundant makeup and skincare products, all of which promise to make your skin beautiful. However, there is one thing that beautifies your skin more than these products. It’s none other than your food that benefits your skin.

The concept of a balanced diet is based on adding all the necessary nutrients in your diet. In all best foods for skin, certain nutrients such as omega 3 fatty acids, omega 6 fatty acids, vitamin E and antioxidants should be necessarily present.

The research suggests that all the nutrients in food help towards a healthier skin. This skin benefit is a lot better and long lasting than beatification by cosmetics. Additionally, the effects of food show on the whole body and not just on your face.

External products can be helpful to treat certain skin conditions like acne. But the major part of skin health comes from your daily diet. Following are the best skin-friendly foods that you should eat.

Eat fatty fish

Usually, people with a sensitive skin or skin disease avoid eating fatty food. However, it is necessary to know that not all fats are harmful to you. Cold-water fatty fish, such as herring, sardines, and salmon, has lots of skin benefit. The reason is that all these fish are abundant in omega-3 fatty acids.

It is now proven by research that omega-3 fatty acids help to reduce the possible risk of non-melanoma skin cancer. (Read more about it by clicking here)

Additionally, it also reduces the UV damage to the skin, inflammation, and immunosuppression in the skin. Eating a diet rich in omega-3 acids, therefore, helps to reduce inflammatory symptoms and you are less likely to suffer from solar damage.

Fatty fish is also a rich source of vitamin E, an essential antioxidant required by the body. This vitamin E protects the skin from internal inflammation and the free radical damage.

Eat walnuts

Somehow nuts and fatty fish provide the same benefits for the skin. But using them in the diet is a good thing, especially if you are vegan or vegetarian. Nuts, especially walnuts are one of the richest sources of both omega-3 and omega-6 unsaturated fatty acids. (Click here to read a review study on it)

It is necessary to create a balance between this intake of fatty acids, in any form. If you are eating excessively high amounts of omega-6 fatty acids, it may make inflammation go worse. Also, it makes your skin susceptible to eczema, psoriasis and other diseases.

Eat almonds

Almonds are also rich in unsaturated fatty acids. Eating almonds is a particularly significant source of vitamin E that is best for skin health.

Many other types of seeds are also rich sources of antioxidants and unsaturated fatty acids. Overall all nuts may help promote healthy skin to some extent.

Eat sunflower seeds

Like nuts, sunflower seeds are rich in healthy fatty oils. The U.S. Department of Agriculture considers sunflower seeds to have a substantial quantity of zinc and vitamin E. Both of these are necessary to protect skin cells from environmental damage.

Eat flax seeds

Flax seeds are another rich source of omega-3 fatty acid. This fatty acid in flax seeds is called alpha-linolenic acid (ALA). The best is to grind fresh flaxseeds and add them to a smoothie or salad. It will add up for a healthier and prettier skin.

The research proves that flaxseeds are particularly helpful for people with sensitive skin. It reduces the skin sensitivity and improves the texture. Also, it hydrates the skin and reduces skin scaling. (For complete results, click here)

Eat Avocados

Avocados are so rich in nutrients that it is even considered as a super fruit. It has a high amount of vitamin E that supports the skin health. The fats inside avocados are essential fats that are necessarily required by humans. Note that these fats are not naturally produced in the body so there must be some external source of them.

The research proves that avocados have certain compounds like lutein and zeaxanthin that protects the skin from UV damage. (Click here to read the review paper)

Cook your food in olive oil

Among all cooking oils, olive oil has the most health benefits for your skin. The research findings tell that an olive oil-based diet reduces the photoaging effects on the facial skin. (Here is a complete research on it)

The scientists believe this factor to be true for the presence of monounsaturated fatty acids in olive oil. Additionally, it has squalene, which protects the skin from dryness and free radicals damage.

Switch to green tea

A high amount of caffeine is linked with drying your skin. What you can do is to look for alternative beverages. Green tea is one healthful and energizing hot beverage, which has special benefits for the skin.

A study tells that green tea has a substantial amount of antioxidants called catechins that improves the blood flow to the skin. The improved blood circulation delivers the abundant oxygen and all nutrients, contributing to skin health. (Here is a link to it)

Eat dark chocolate

A high-quality chocolate with a more cacao content may also benefit the skin. The research studies prove that cacao has a high amount of antioxidants and minerals in it. all of these an anti-inflammatory effect on the skin. For this reason, dark chocolate can be used in the prevention and treatment of various skin problems. (Click here to read a research on it)

Don’t forget to hydrate your skin

Not just food but your skin also needs water for a good health. A proper hydration will help skin cells to release all the toxins that otherwise cause damages to the skin.

Water is essentially required by all body functions.

Drinking plenty of water protects the skin from drying out. Also, it prevents the skin from environmental damage. In this way, it is easier for the skin to self-sustain itself. Drink more water if you want a good looking and beautiful skin.

What should you never eat?

Following is a list of a few dietary and lifestyle factors that may damage your skin.

  • A high amount of caffeine

Caffeine is a natural stimulant and a diuretic. If you are consuming a large amount of caffeine regularly, it is unhealthy for your body. It will drain water from your cells and dry out the skin.

  • Harsh chemicals

If you are a fan of topical products, beware of the ones with harsh chemicals. Using such products may aggravate certain skin conditions, and they are particularly dangerous for people with sensitive skin.

  • Processed and refined foods

Processed and refined foods have certain chemicals and additives in it. Using these foods will add up to a significant amount of sugar and carb intake. It will speed up the aging process for your body. If you don’t want premature aging for your skin, avoid using processed and refined foods.

The final word

There are some particular foods that benefit the skin more than the rest. It is necessary to use all such foods in a balanced diet. The vital nutrients from food sources provide the skin a natural glow, elasticity, and smooth texture. However, try multiple recipes while using such ingredients for the maximum benefits along with good taste.

 

Areeba Hussain

The author is a Medical Microbiologist and a healthcare writer. She is a post-graduate of Medical Microbiology and Immunology with distinction. She is an author of six research papers and currently working as a research associate in a Research Lab.

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