We’ve all heard the expression “you are what you eat”. It’s true when it comes to skin health. Not sure what to eat? We have gathered the top 10 foods for overall skin health, clear skin and aging skin. Good news – many of these ingredients can be easily incorporated into your diet.
Overall Skin Health – The top 10 Foods
1. Fatty Fish
Omega-3 Fatty Acids Fatty fish, such as salmon, mackerel and herring contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. Omega-3 fatty acids are helpful to keep skin thick, supple and moisturized. The omega-3 fats also help to reduce inflammation, which can cause redness and acne.
Vitamin(s)
Vitamin E – one of the most important antioxidants for your skin. It helps diminish scars, softens skin and helps skin to heal.
Mineral(s)
Zinc – a mineral vital for regulating inflammation, the production of new skin cells and overall skin health.
2. Avocados
Healthy Fats – Avocados are high in healthy fats that keep your skin flexible and moisturized.
Vitamin(s)
Vitamin E – Is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet. Interestingly, vitamin E seems to be more effective when combined with vitamin C Vitamin C – Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy. Vitamin C is also an antioxidant that protects your skin from sun and environmental damage.
3. Walnuts
Essential Fatty Acids – Walnuts are a good source of essential fatty acids, which are fats that your body can’t make itself. While all nuts tend to have health benefits, walnuts are richer in omega-3 and omega-6 fatty acids than most others. These fatty acids are anti-inflammatory, hydrate skin and help fight wrinkles.
Vitamin(s)
Vitamin E -protect your skin from oxidative damage. Vitamin C-helps to create collagen, the structural protein that keeps your skin firm and strong. Vitamin C can help to minimize fine lines and wrinkles.
Mineral(s)
Selenium – Reduces inflammation and enhances immunity.
4. Sunflower Seeds
Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.
Vitamin(s)
Vitamin E – an important antioxidant that helps protect your skin from oxidative damage.
Mineral(s)
Selenium-reduces inflammation and enhances immunity. Zinc – regulates inflammation, the production of new skin cells and overall skin health.
5. Sweet Potatoes
Beta-Carotene – an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage. Beta-carotene functions as provitamin A, which means it can be converted into vitamin A in your body. Beta-carotene is also found in oranges, carrots and spinach.
Vitamin(s)
Vitamin C – helps to create collagen, the structural protein that keeps your skin firm and strong. Vitamin C can help to minimize fine lines and wrinkles.
6. Bell Peppers (Red or Yellow)
Beta-Carotene – like sweet potatoes, red or yellow bell peppers contain beta-carotene that is a strong anti-oxidant for skin.
Vitamin(s)
Vitamin C – helps to create collagen, the structural protein that keeps your skin firm and strong. Vitamin C can help to minimize fine lines and wrinkles.
7. Broccoli
Lutein – protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled. Carotenoids work much like beta-carotene. Broccoli hits the quadfecta of skin health; with vitamins, minerals, carotenoids as well as sulfpraphane.
Vitamins
Vitamin A – encourages skin cell production, smoothes wrinkles, helps protect your skin against UV damage and evens skin tone. Vitamin C – helps to create collagen, the structural protein that keeps your skin firm and strong. Vitamin C can help to minimize fine lines and wrinkles.
Minerals
Zinc-a mineral vital for regulating inflammation, the production of new skin cells and overall skin health.
8. Tomatoes
Carotenoids/lycopene – protect your skin from sun damage and may help prevent wrinkling. Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. These fats can increase your absorption of carotenoids
Vitamin(s)
Vitamin A – encourages skin cell production, smoothes wrinkles, helps protect your skin against UV damage and evens skin tone.
9. Soy
Isoflavones – have been shown to improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect your skin from UV damage.
10. Dark Chocolate (70+% Cocoa)
Antioxidants – protect your skin against sunburn and may improve wrinkles, skin thickness, hydration, blood flow and skin texture.
Clear Skin – Top 10 Foods
1. Drink more water
Water is the foundation of healthy, clear skin so try to consumer 8 glasses of water every day. When you consider that the human body is 60% water the need for water should not come as a surprise.
2. Cut back on sugar
Processed sugars are known to exacerbate acne. If you have a sweet tooth reach for the fruit vs the candy found in the candy isle.
3. Minimize alcohol
Alcohol has a negative impact on nearly every part of your body — skin is no exception. If you drink, try to do it in moderation and be sure to avoid sugary alcoholic beverages as you can do double damage to skin. Be sure to stay hydrated with plenty of water.
4. Avoid processed foods
Processed foods typically contain more sugars, salts and fats than our bodies need. If you prepare fresh meals at home you can control the ingredients, be healthier and save money.
5. Skip dairy
Dairy consumption has been linked to acne. Its high in sugar content (yes, lactose is also a sugar). To minimize sugar intake try sugar-free (or low sugar) milk products .Greek yogurt is a good option as its a good source of calcium, protein and probiotics.
6. Green leafy vegetables
Beets, broccoli, cauliflower, celery, cucumber, kale, lettuce, onions, peas, peppers and spinach are all good options.
7. Antioxidant-rich berries
Antioxidants can decrease mild to moderate acne. Try blueberries, blackberries, cherries and goji berries.
8. Dark chocolate
Dark chocolate with a minimum of 70% cocoa is relatively low in sugar and depending on the kind, contains very little to no dairy. It also contains zinc, another acne-fighting nutrient.
9. Oysters
Oysters are very high in zinc and zinc is known to decrease inflammation and help heal scaring.
10. Pumpkin seeds
Not into Oysters – try Pumpkin seeds. They are high in zinc as well.
Anti-Aging Skin – Top 10 Foods
- Watercress
A fantastic source of antioxidants, vitamins and minerals. Watercress increases circulation resulting in an increase in oxygenation of the skin.
2. Red Bell Pepper – See above
3. Papaya
Contains the proteolytic enzyme papain which is known for diminishing scars and blemishes.
4. Blueberries
Filled with antioxidants and vitamin C. Vitamin C helps your skin create collagen, which is the main structural protein that keeps your skin strong and healthy.
5. Broccoli – See above
6. Spinach
You may not like how it tastes but its packed with vitamins, iron, proteins and antioxidants that renew your skin.
7. Nuts
Walnuts and almonds are best providing essential fatty acids needed to boost healthy skin.
8. Avocado – See above
9. Sweet Potato – See above
10. Pomegranate Seeds
High in vitamin C and a variety of antioxidants that help to minimize inflammation and protect skin from radical damage.
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