A person’s diet is a fundamental aspect of their health and well-being. The food you consume can either help you to stay healthy or it can harm your health. 

The same applies to the skin’s appearance; your diet can help you to have a youthful, radiant skin or it can lead to the dull and lifeless complexion. 

You don’t have to be super rich to improve your skin’s appearance with diet. Most people assume eating healthy is way too expensive. Making tiny nutrition tweaks means a lot. Keep reading to find out what are the best foods for skin and overall health.

Which food is good for your skin?

Schedule an appointment or contact just about any dermatologist and they will tell you that a healthy skin diet is pivotal for a youthful appearance. 

To achieve this effect and have healthier skin, you have to increase the consumption of certain foods. Here are some of them. 

Carrots

Carrots are well-known for their potential to improve our eye health, but they do way more than that. 

Thanks to a high content of beta-carotene and vitamin A, this antioxidant-rich vegetable prevents overproduction of cells in the skin’s outer layer. As a result, you have a lower amount of flaky dead skin cells on your face. 

Dead skin cells usually combine with sebum and clog your pores, thus leading to acne, unappealing appearance, and dull complexion. Let’s not forget the fact that vitamin A reduces the development of skin-cancer cells.

Turmeric is the reason why curry has its vibrant yellow color and it is well-known for its health benefits. What most people don’t know is that turmeric fits perfectly into your diet for healthy skin. How? 

Well, turmeric contains a powerful antioxidant compound called curcumin which exhibits anti-inflammatory and free-radical fighting effects. 

In addition, turmeric can also lighten dark pigmentation spots and scars caused by hormonal imbalance, aging, and sun exposure.

Papaya

Papaya is a tropical fruit with a wide array of health benefits including anti-cancer effects and asthma prevention. 

The fruit also contains numerous enzymes including chymopapain which relieves inflammation, a common cause of various skin conditions. 

In addition, papaya also supplies your body with papain which can help treat acne, flush out impurities from your pores, and cleanse the skin to a greater extent. 

Moreover, papaya is an excellent source of vitamin C, powerful antioxidant that can prevent skin aging and minimize the appearance of wrinkles.

Tomatoes

Consumption of tomato-based foods can give you glowing skin by clearing up acne. Tomatoes contain antioxidant lycopene which lowers acne-promoting hormone.

 If you struggle with acne breakouts, simply increase consumption of tomato-based foods to three-five times a week. Let’s not forget that lycopene defends your skin from oxidative damage, a major risk factor for the faster development of signs of aging.

Avocado

Avocado is an excellent source of heart-healthy fats and it is also one of the best foods good for skin. Abundant in antioxidants like beta-carotene and lutein, avocados hydrated the skin and soften it at the same time. 

To get the most out of avocado, you don’t have to consume it only. You can also make masks and apply it directly onto your face.

Oranges

Oranges are both incredibly delicious and healthy at the same time. They care a marvelous source of vitamin C that protects our body from viruses, infections, and other health problems.

 A peel of an orange contains antimicrobial and antibacterial properties that give you clear and bright complexion. For a glowing complexion, combine one tablespoon of orange peel powder with two tablespoons of yogurt, apply on your face and rinse in ten minutes.

Beetroot

Beetroot is abundant in vitamins and minerals that help your skin glow. Thanks to its anti-inflammatory properties, beetroot does wonders for people with acne and dull complexion. Including beetroot into your diet can also help fade dark spots caused by sun exposure or natural aging process. 

Drinking a glass of beetroot juice supplies your body with potassium, iron, vitamin C, niacin, and copper.

What food is good for skin repair?

Your skin is prone to damage caused by different factors such as lack of skincare routine, long-term sun exposure, and unhealthy lifestyle. 

As a result, it becomes lifeless, dull, and greasy which is why some people deal with acne even in adulthood. Fortunately, some foods can help your skin repair and become healthier. 

Below, you can see the examples of foods that every healthy skin diet should include.

Green tea

If you don’t have a habit to drink green tea, you should start today. This healthy beverage is abundant in antioxidants that protect the skin from free radicals and damage they would cost. 

Although green tea has a multitude of antioxidants, the most abundant are polyphenols. Studies show that green tea can delay collagen aging due to its vast antioxidant content.

Regular intake of green tea protects collagen in your skin from sun damage, reduces signs of aging, and it also keeps your weight in a healthy range. Now all you have to do is to get ready and go to the store.

Fatty fish

You probably didn’t expect to see fish among best foods for skin, but here it is. Fish like salmon are a great source of Omega-3 fatty acids which protect your skin from inflammation and damage that occurs due to sun exposure. 

In one study, participants with sun-damaged skin who received a combination of collagen and astaxanthin (an antioxidant) experienced significant improvement in skin’s elasticity and hydration.

Flaxseeds

Flaxseeds owe their health benefits to lignans, compounds with tremendous ability to lower your cholesterol levels, reduce blood sugar levels, decrease the risk of prostate and breast cancers, and so much more. What makes flaxseeds ideal for your skin? 

They are a source of Omega-3 fatty acid ALA, which functions to protect the skin from radiation and it also has a potential to reduce the damage that was induced by sun exposure. One study discovered that women who consumed flax oil or flaxseed had more hydrated and smoother skin than their counterparts.

Kale

Healthy skin diet needs kale due to its vitamin K content. Insufficient levels of this vitamin in the diet can make the skin appear pale and blood vessels are easily noticeable under the surface. To avoid these scenarios, it is strongly advised to include kale into your diet and strive to it cooked, not raw.

Pomegranate

Pomegranate is abundant in vitamin C, which prevents the wrinkling effects of sun damage. In addition, pomegranate juice is a great source of ellagic acid and punicalagin. Ellagic acid is a compound that fights free radical-induced damage while punicalagin increases the body’s ability to preserve collagen.

Almonds

Instead of unhealthy snacks, choose almonds for good health and improved skin quality. Almonds contain 34% of the recommended daily value of vitamin E. 

This vitamin works as an antioxidant to decrease inflammatory processes and helps you strengthen the immune system. Adding almonds to the diet really does make a difference, so make sure you start today.

Dark chocolate

Dark chocolate is ideal for all men and women who just can’t stop eating chocolate, but they also want to provide a plethora of nutrients to their bodies. 

This type of chocolate contains powerful antioxidants flavanols which protect the skin from sun damage. 

One study discovered that high-flavanol dark chocolate consumption doubled the amount of time someone could spend in the sun before turning red. These effects didn’t occur in participants who consumed chocolate with a lower amount of flavanols.

How food affects skin?

While there are many foods which are good for skin that we consume in order to have a more youthful appearance and a healthy glow, it’s natural to wonder how food really affects your skin. Foods you eat have a direct impact on the skin, but how it happens? 

Let’s start with baked goods, candies, and soda. These simple carbs increase insulin levels and they induce inflammation throughout the body. 

The result of the inflammation is a breakdown of collagen fibers, collagen, and elastin.

Excessive consumption of too much fatty protein can lead to dark circles under eyes, puffy skin, and dull appearance. 

Drinking too much coffee enhances cortisol levels that can lead to acne breakout. Also, salt found in snacks you buy from the market make your skin retain the water. 

Excessive water retention leads to puffiness and bloating.On the other hand, vitamins, minerals, antioxidants, and other nutrients nourish your skin by delivering much-needed compounds for collagen production and skin elasticity.

Conclusion

Nutrition is important in all aspects of our life, including skincare. In order to appear younger and get glowing skin, you should include best foods for skin from this list into your diet. 

Remember, you should also exercise regularly because a healthy diet and physical activity go hand in hand. You may also apply anti aging cream like  Rodan and Fields on your skin, but before using any product make sure to research it thoroughly.

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