What you put in your mouth is essential to having healthy skin and a glowing complexion. What occurs on you skin is a mirror image of your internal health. Eating the right foods will not only improve the texture of your skin, it can also protect against wrinkles and premature aging. Here are seven foods that will help produce and support healthy skin. Healthy skin is a product of your diet, so let’s see what you need to eat so you can attain that youthful glow.
These deep purple berries are among the richest of all fruits in antioxidant compounds. That means adding these beauties to your daily diet adds little warriors that will gobble up those horrible free radicals in the body.
Blueberries are a deliciously sweet way to add daily fruit to your diet. You can add them to your oatmeal in the morning, have them with a salad at lunch or my favorite a blueberry crumble for dessert. Click To Tweet
Taste the Rainbow – Sweet Potatoes, Tomatoes, Carrots
These items are rich in carotenes. These foods replenish the skins supply of antioxidants, vitamin C and E and research shows they aid in ridding the body of free radicals that can damage cells and are known to contribute to dry skin and wrinkles.
These foods are fun to play with and add nutrient content to your diet. They add a palate of color that allows your to eat with your eyes before digging in.
Sweet Potatoes are easily substituted for regular potatoes. Excellent sweet potato dishes include curries, pasta, casseroles and soup. We love them simply baked and loaded with black beans, cheese, Greek yogurt, and avocado. 🙂
You may also like these sweet potato pancakes that are a family favorite.
Being hydrated keeps skin plump and gives a natural glow. It also keeps winter dryness from showing up on your face. Pure water is best. Have fun playing with it by adding fruit, lemons, oranges or cucumbers.
This is my version of Real Vitamin Water. It is packed with nutrients, and you can juice the berries when you are done making the water.
Fatty Fish – Salmon, Albacore Tuna, Sardines
The Omega-3 found in fatty fish helps to reduce the production of inflammation that can damage skin. These oils help skin to feel softer and give it an additional glow.
The weekly goal for fatty fish is two 4-ounce servings. A few alternatives if you are not a fish lover (like my husband;0) is avocados, walnuts, flaxseed and chia seed.
Green tea has catechins that are beneficial for reducing inflammation as well as detoxify cancer-causing free radicals. Tea also has a wealth of polyphenols that can improve skin elasticity and reduce signs of aging associated with sun exposure, including skin cancer.
The daily goal is one to three cups of green tea daily to maximize the health benefits.
Citrus – Oranges, lemons, limes and grapefruit
Vitamin C is an antioxidant that is abundant in citrus. Research shows they also help to keep the collagen in your skin functioning properly.
Lemons offer a great amount of electrolytes such as potassium, calcium, and magnesium which help keep the body hydrated and skin looking fresh and healthy.Lemons offer a great amount of electrolytes such as potassium, calcium, and magnesium which help keep the body hydrated and skin looking fresh. Click To Tweet
Some Additional Tips:
Keep Your Diet Fresh and Simple: Skin ages more quickly when your diet consists of a high amount of processed foods and refined sugars. For healthy skin aim for 80-90 percent of daily food being vegetables, fruits, and lean meats
Skin ages more quickly when your diet consists of a high amount of processed foods and refined sugars. For healthy skin aim for 80-90 percent of daily food being vegetables, fruits, and lean meats. Click To Tweet
Green Juice Anyone: If you struggle with getting your veggies in try adding a green smoothie or juice as a mid-day snack. You can get multiple servings of fruit and vegetables. Try these for inspirations: Smoothie Mastermind.
If you struggle with getting your veggies in try adding a green smoothie or juice as a mid-day snack. You can get multiple servings of fruit and veggies. Try these for inspirations: Smoothie Mastermind. Click To Tweet
Source of information:
Axe, J. “7 Health Benefits of Blueberries – Dr. Axe.” 2014. <http://draxe.com/health-benefits-blueberries/>
“Blueberry Recipes – Antioxidant Fruits & Superfoods.” 2012. 22 Nov. 2015 <http://www.refinery29.com/blueberries-skin-care-antioxidants>
Slide show: Add antioxidants to your diet – Mayo Clinic.” 2015. 22 Nov. 2015 <http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428>
Gibson, LE. “Foods for healthy skin: Top picks – Mayo Clinic.” 2015. <http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184>
“Your Body On Green Tea – Prevention.” 2015. 22 Nov. 2015 <http://www.prevention.com/food/5-health-benefits-drinking-green-tea>
“Eat your way to fabulous skin | BBC Good Food.” 2013. 22 Nov. 2015 <http://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin>