Getting attractive, glowing skin is a dire wish of almost every human. Following a proper skincare routine can prove a wrestle for most people, and they could not manage it well in their tough routine. Using skincare products resolves the skin issues temporarily and superficially, but intake of nutritious foods can balance the problem for the long term and keep the body healthy, energetic, and fit. Following a healthy diet plan is in easy reach of almost everyone out there.
So, don’t look more and give your skin a boost by including the following foods into your diet.
1. Fatty Fish
Fatty fish, including salmon and mackerel are the chief source of omega 3 fatty acids and contribute more towards making skin supple and radiant. These foods are responsible for reducing inflammation, redness, scars and protecting the skin from harmful UV rays.
The good nutrient profile of fatty fish, mainly with protein, zinc, and vitamin E, makes it the best treatment to reduce the risk of Aging. The free radical activity makes the skin age faster; thus, vitamin E acts as the best antioxidant and suppresses their toxic effects.
This fatty fish is the best source for giving prominent anti-aging effects being Vitamin E rich. Moreover, the presence of proteins and zinc in its composition makes it excellent for strengthen skin and production of new skin cells (1)
2. Avocados
These food items are packed with healthy fats, which help to maintain the firmness and moisture of skin. Their nutrient profile is as good as they contain optimal concentrations of vitamin C, E-2, Biotin, and some B Vitamins.
- Being vitamin C-rich, Avocados give the skin a fresh look and appear helpful in forming skin barrier and collagen in the dermis. It gives anti-wrinkling effects to the skin and suppresses the activity of free radicals, thus preventing Aging as well.
- Being biotin-rich, Avocados are best for maintaining hair and skin health.
- Some nutritionists believe that its deficiency can lead to severe skin disorders like psoriasis, acne, dermatitis, and itchiness (2)
So, to avoid all skin disease states, one should try to inoculate avocados as a part of the regular diet.
3. Walnuts
These are included in the category of healthy snacks packed with many essential nutrients. These nuts are enriched with all those essential nutrients responsible for skin freshness and creating glowing skin mainly. Some of which include vitamin C, vitamin E, Zinc, and Selenium.
Moreover, they contain more omega 3 and omega 6 fats than other nuts, which makes them an optimal choice for maintaining healthier skin. However, there are certain recommendations regarding the dosage and concentration to be used.
Ideally, a handful or ¼ cup per day gives the best results, but any increase to the required concentration can come up with more chances of weight gain, bloating, and stomach pain. In addition, people who are allergic to walnuts should limit their intake (3).
4. Carrots
Carrots are the best source of vitamin A, which fights against sunburn, cell death, and wrinkles and keeps skin healthy, warm, glowy, and fresh. A man can get Provitamin A from different plant-based foods like fruits and green leafy vegetables. Human body then converts beta carotene into vitamin A and ensure skin protection from severe sunburn.
This Provitamin A can be easily found in oranges, pumpkin, sweet potatoes, bell peppers, broccoli and more. All the food sources can be introduced as a part of regular snacks and meals, in order to ensure Flawless skin (4).
5. Green Tea
Green tea offers pronounced healthy skin effects by protecting it against stressors and Aging. Being antioxidants and catechins rich, green tea protects the skin from damage, maintains its elasticity, reduces redness, and increases the hydration status. It appears as the best combination by offering antioxidant properties and optimal hydration status, as with that it helps to;
- Ensure proper texture of the skin
- Strengthen the skin barrier
- Improves the overall healthy, and glowing skin
- It is often advised to avoid milk addition in the green tea because the resultant mixture can suppress the antioxidant properties of the food item (5).
6. Water
There are a number of food items that ensure the real glow and freshness to the fade skin. The most pronounced food items of the category include optimal intake of fruits, vegetables, lean proteins, healthy fats, and whole grains, which provide a glow to the skin and prolong the aging process.
But there is essential nutrient like water which gives healthy effects to the skin tone, fairness, and texture and maintains a long-lasting glow. Efficient water intake reduces the chances of developing wrinkles and maintains the good hydration status of the body, and helps to ensure good skin elasticity.
People who consume a large amount of water are much less likely to develop the signs of scars, soft lines, wrinkles, and Aging than those who consume less water. So, if you are willing to get a glow to the skin, you can just look for plenty of water intake along with your healthy meals (6).
7. Low Fat Dairy
There are many nutrient-dense foods like yogurt, low-fat/fat-free milk, and cheese, which provide a high amount of nutrition to the body with relatively fewer calories.
A study held in 2020 indicated that those individuals who consumed a nutrient-rich diet just for 8 weeks developed fewer chances of blackheads and whiteheads.
These low-fat dairy products appear the best choice to remove acne from the skin and to maintain its glow. The moderate intake of all food groups’ items like lean proteins, low fat, whole grains, along with low-fat dairy appears to be the best solution to fight skin problems and maintain its fresh look for the long term(7).
8. Collagen Rich Foods
Last but not least, collagen-rich foods like blueberries, garlic, fish, chicken, bone broth, and citrus fruits mainly ensure a youthful appearance to the skin. It is closely interlinked with the aging process, as when Aging occurs, there is a pronounced deficiency of collagen, which in turn contributes to the developing wrinkles on the skin.
Thus, consuming diet with an efficient amount of collagen appears the best choice to protect the sensitive skin from Aging. In order to get healthier skin and get rid of the prolonged aging effects, there is a need to add collagen-rich food items directly or those food items that contain nutrients like zinc, copper, and vitamin C, which appear best for collagen production. Healthier skin effects can be enjoyed both ways (8).
In Conclusion
Healthy, fresh, and wrinkle-free skin is a wish of every human. It demands a proper skincare routine and the maintenance of nutritious foods as a part of a daily diet.
There is no need to worry, as access to all skin-boosting food items is in easy reach.
Having a moderate intake of foods containing polyphenols, antioxidants, and plant-based food items is responsible for giving the skin a healthy look not only from the inside but also helps look fresh and vibrant from the outside.
