7 Best Foods for Healthy Skin

A healthy diet is important for your overall well-being. On the contrary, an unhealthy diet can alter your thyroid metabolism, cause obesity, and even damage internal organs, such as your heart and liver.

What you eat also affects your skin; the largest organ of your body. It’s gradually clear that your diet can significantly affect the health and aging of your skin. This article, further provides comprehensive information about the best food to eat for healthy skin.

According to a ‘Food Data Central Research Study’, by the U.S. Department of Agriculture (USDA) and National Center of Biotechnology Information (NCBI):

1. Fatty Fish:

   Fatty types of fishes like pomfret contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc. The omega-3 fats in fish can even make your skin less sensitive to the sun’s harmful UV rays. Getting enough vitamin E is essential to protect your skin against damage from free radicals and skin inflammation. Seafood is also a source of high protein, which is essential for maintaining the strength of your skin. Fish oil supplements may help fight inflammatory and autoimmune skin diseases, such as psoriasis and lichen planus. The omega-3 fats in fish reduce skin problems, which can cause redness and acne. Additionally, fish provides zinc, a vital mineral for regulating:

   1. Skin inflammation
   2. Production of new skin cells
   3. Overall skin health.

   Zinc deficiency can lead to skin lesions, and delayed healing of skin sores.

   Also read: https://www.drbatras.com/10-best-foods-to-control-hairfall

2. Walnuts:

   Walnuts are a good source of essential fats, zinc, vitamin E, selenium (plays a critical role in metabolism and thyroid function) and protein. All of these are nutrients your skin needs to stay healthy. Zinc is essential for combating both bacteria and skin inflammation. Walnuts are richer than other nuts in both omega-3 and omega-6 fatty acids. But a diet too high in omega-6 fats may promote inflammatory conditions like skin psoriasis. However, walnuts contain a good ratio of these fatty acids; they may help fight the potential inflammatory skin conditions. Walnuts also provide small amounts of the antioxidant vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams).

    

3. Nuts and seeds:

   In general, nuts (almonds, cashews, & pine nuts) and seeds (flax, chia, sesame, pumpkin, & sunflower seeds) are good sources of skin-boosting nutrients. Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin. One ounce (28 grams) of sunflower seeds packs 49% of the daily value for vitamin E, 41% of the daily value for selenium, 14% of the daily value for zinc and 5.5 grams of protein.

    

4. Sweet potatoes:

   Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.Beta carotene (plant pigment) also prevents dry skin and wrinkles. It functions as pro-vitamin A, which means it can be converted into vitamin A in your body. Vitamin A helps to heal skin sores, prevent pimples and support the skin's immune system. Beta carotene found in carrots, spinach, and sweet potatoes add a warm, orange colour to your skin, contributing to an overall healthy skin. One 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the daily value of vitamin A.

    

5. Broccoli:

   Broccoli contains lutein, a carotenoid that works similar to beta carotene. Lutein helps protect skin from oxidative damage, which can cause skin dryness and wrinkles. It also contains sulforaphane (a natural compound), which may help prevent skin cancer and protect your skin from sunburn. Broccoli, cauliflower and cabbage are packed in a natural compound called sulforaphane, which may have anti-cancer effects, on some types of skin cancer.Additionally, evidence suggests that sulforaphane may also help maintain collagen levels (protein found in human body) in your skin. Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C.

    

6. Tomatoes:

   Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene (a plant nutrient with antioxidant properties). These carotenoids protect your skin from sun damage and prevent skin wrinkles. Carotenoid-rich food (pigments found in plants, algae and photosynthetic bacteria) like tomatoes when combined with sources of fat, such as cheese or olive oil, increase the absorption of carotenoids for healthy skin.

    

7. Soy:

   Soy contains isoflavones (a category of plant compounds), which can improve wrinkles, collagen, skin elasticity, skin dryness, as well as protect your skin from UV damage. Soy may also help to keep the skin smooth and strong in postmenopausal women.

    

8. Red grapes:

   Red grapes contain resveratrol, a compound that comes from the skin of this fruit. Resveratrol found in red grapes may help slow the production of harmful free radicals (unstable atoms), which damage skin cells and cause signs of aging. This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence about the amount of resveratrol you get from a glass of red wine. It’s not advised to drink excess red wine (alcoholic beverage) just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.

    

9. Green tea:

   The powerful compounds found in green tea are called catechins that work to protect your skin against sun damage and reduce redness, improve its hydration and increase its thickness and elasticity. Green tea is particularly high in antioxidants called polyphenols, which can fight diabetes, insulin resistance (when cells stop responding to insulin), skin inflammation and heart disease. Polyphenols may also protect collagen level that can reduce signs of skin aging. Avoid drinking your tea with milk, as milk could reduce the effect of green tea’s antioxidants. Natural skin care products, including green tea, can also improve sun-damaged skin.

    

10. Dark chocolate:

    Cocoa contains antioxidants that can protect your skin against sunburn. These antioxidants can also improve wrinkles, skin thickness, hydration, blood flow, and skintexture.20 grams of high-antioxidant dark chocolate per day would allow your skin to withstand over twice as much UV radiation, when compared to eating low-antioxidant chocolate. Dark chocolate with 70% cocoa and minimum sugar can maximize its skin benefits.

What you eat can significantly affect your skin health. The best foods mentioned above are ideal options to keep your skin healthy, flawless and attractive. Make sure to consume enough essential nutrients for healthy skin.