Following a proper skincare routine is essential for healthy, glowing skin, but it should be combined with a balanced diet for the best results. What we eat has a significant impact on the appearance of our skin. It’s therefore important to choose healthy foods that are rich in essential vitamins, trace minerals, antioxidants and other micro-nutrients that our skin thrives on. For younger, radiant skin from the inside out, be sure to incorporate these 8 healthy, doctor-approved and doctor-recommended foods into your diet.
- Spinach, Brussels Sprouts and Broccoli
These green leafy vegetables are rich in alpha-lipoic acid (ALA), an organic compound with powerful antioxidant properties, thus they work wonders for glowing skin. ALA is also a versatile antioxidant, being both water-and fat-soluble, which enables it to work in every tissue or cell in the body. In addition to effectively fighting free radicals and reducing the appearance of fine lines and wrinkles, ALA also has anti-inflammatory properties, helping to minimize under-eye puffiness and circles as well as blotches and redness. So do your skin a favor and go green.
According to the US Department of Agriculture, blueberries contain the highest amount of antioxidants per serving of all fruit, including flavonoids and vitamins A and C. This superfood can heal broken capillaries and also help prevent premature aging and reverse the signs of aging by neutralizing free radicals, The antioxidants in blueberries are great for young-looking, healthy, and radiant skin from the inside out and they also have beneficial effects on your overall health, protecting against cardiovascular disorders, cancer and memory loss.
Rich in omega-3 fatty acids that the human body needs but cannot produce on its own, walnuts help protect and strengthen the cell membranes. Strong cell membranes facilitate the absorption of essential micro-nutrients in the skin cells and removal of waste products from the skin. In addition, they also retain more moisture, increasing the skin’s hydration level, smoothness and radiancy, So go nuts for walnuts.
- Red Grapefruit
Consumption of fresh produce high in vitamin C can help your skin fight against oxidative stress, which is responsible for premature aging of the skin. Just one red grapefruit contains over 100% of the recommended daily value for this essential vitamin that stimulates the production of collagen. Your skin needs collagen to regenerate, repair and rejuvenate itself, so try adding grapefruit to your diet for younger-looking, smoother and more radiant skin.
Tomatoes contain high amounts of lycopene, a potent antioxidant that protects your skin for the harmful effects of the sun, pollutants and other external factors that can lead to skin damage. According to a clinical study published in the Journal of Nutrition, those participants with a healthy diet incorporating tomatoes experienced minimal sun damage after exposure to UV rays, as opposed to other participants whose diet was scarce in tomatoes. Be sure to add tomato soups and sauces to your diet, because lycopene is best processed by your body when tomatoes are processed or cooked.
Fish, especially sardines, anchovies, and salmon have a high content of DMAE ( dimethylaminoethanol). This organic compound has been found to significantly reduce the production of arachidonic acid, which causes sagging of the skin and wrinkle formation. DMAE also helps protect your skin against free radicals that cause skin damage and strengthen cell membranes, In addition, DMAE helps increase the levels of acetylcholine, a key neurotransmitter that is responsible for muscle contraction, keeping your skin firm and toned.
Eggs are rich in lutein and choline, two essential nutrients that are paramount to healthy, glowing skin. Lutein is a powerful antioxidant that prevents and reverses skin damage, while protecting the skin’s elasticity. Choline helps build up those fatty portions of skin cell membranes responsible for glowing and healthy skin. In addition, choline helps regulate the B vitamin levels in the human body. These essential vitamins are required for the production of elastin and collagen, two proteins that keep your skin looking smooth, young and firm.
Oysters are aphrodisiac shellfish that are also high in zinc. a trace mineral which helps the body produce the proteins responsible for repairing damaged tissues and reconstructing new tissues, Sufficient amounts of zinc have multiple beneficial effects on the health of your skin as well as the health of your eyes, nails and hair.