Smoothy Slim
Smoothy Slim
Photo: Ali Pazani
The 12 Best Foods for Healthy Skin Fatty fish. Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. ... Avocados. Avocados are high in healthy fats. ... Walnuts. ... Sunflower seeds. ... Sweet potatoes. ... Red or yellow bell peppers. ... Broccoli. ... Tomatoes. More items... •
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Learn More »Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. But what you eat also affects another organ — your skin. As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin. This article takes a look at 12 of the best foods for keeping your skin healthy. 1. Fatty fish Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health (1). Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin (1, 2 ). The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays ( 2 , 3 ). Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus ( 4 ). Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation ( 5 ). This type of seafood is also a source of high quality protein, which is needed for maintaining the strength and integrity of your skin ( 5 ). Lastly, fish provides zinc — a mineral vital for regulating the following: inflammation
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This effective juice jolts the metabolism, boosts energy and burns fat all day.
Learn More »5. Sweet potatoes Beta carotene is a nutrient found in plants. It functions as provitamin A, which means it can be converted into vitamin A in your body. Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes ( 5 , 16 ). Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A ( 17 ). Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock. When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin. Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance ( 5 ). SUMMARY Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage. 6. Red or yellow bell peppers Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A. One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A ( 18 ). They’re also one of the best sources of vitamin C. This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong. A single cup (149 grams) of bell pepper provides an impressive 211% of the DV for vitamin C ( 18 ). A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age ( 19 ). SUMMARY Bell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong. 7. Broccoli Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C ( 20 ). It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled. But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer ( 21 , 22 ). Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body ( 22 , 23 ). In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also help maintain collagen levels in your skin ( 23 ). SUMMARY Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn. 8. Tomatoes Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene. Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling ( 24 , 25 , 26 ). Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin. Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids ( 27 ). SUMMARY Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling. 9. Soy Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body. Isoflavones may benefit several parts of your body, including your skin. One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity ( 28 ). In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong ( 29 ). These isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation — which may reduce the risk of some skin cancers ( 30 , 31 , 32 ). SUMMARY Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage. 10. Dark chocolate If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal. After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin. Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin ( 33 ). Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate ( 34 ). Several other studies have observed similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study didn’t find significant effects ( 34 , 35 , 36 , 37 ). Make sure to choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum. SUMMARY Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.
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Learn More »11. Green tea Green tea may help protect your skin from damage and aging. The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways. Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage ( 38 , 39 , 40 ). One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%. Green tea also improved the moisture, roughness, thickness, and elasticity of their skin ( 41 ). While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants ( 42 ). SUMMARY The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity. 12. Red grapes Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes. Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging. Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging ( 7 , 43 ). This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin. And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess. It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries. SUMMARY Resveratrol, the famous antioxidant found in red grapes, may slow your skin’s aging process by impairing harmful free radicals that damage your skin.
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