Read here about what foods are best for your skin to keep it healthier, firmer, and younger-looking.

The sun rays, pollution, stress, and unhealthy lifestyle all take a toll on your skin. Let’s understand these skin-damaging factors and the reasons that cause skin to age faster:

Skin Damaging Factors

(i)  Oxidative stress: It’s a process that occurs when free radicals cause damage to the skin cells. Free radicals are produced in your body by poor metabolism, sun exposure, pollution, and lifestyle factors such as consuming highly processed foods, alcohol, and smoking.

(ii) Inflammation: Inflammation in your body can harm your skin. A diet high in processed foods can increase inflammation.

(iii) Skin Dryness: It occurs when cells are not adequately hydrated. This makes skin cells get smaller. Dry weather, excessive sun exposure, and certain soaps can cause skin dryness.

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Best foods for clear skin

The good news is that if you eat healthier, you can provide a boost to your skin.

Diet is one of the major things that can affect your complexion. A diet high in fried foods, fast foods, and sugar can adversely affect your skin’s health.

Overeating sugar and foods with a high glycaemic index (dairy, carbohydrates, and unhealthy fats) or processed foods can cause skin inflammation, breakouts, and early aging. So, eat such foods in moderation.

We will explain how good eating habits can benefit your skin, leading to glowing skin. All you need to do is change your diet based on the following guidelines.

Nutrients For Healthy Skin

Essential fatty acids like omega-3s help keep your cells hydrated and reduce inflammation in your body. In addition, they help conserve collagen in your skin, which helps your skin stay firm.

Antioxidants and phytonutrients help to protect your skin by fighting free radicals in your body.

The following foods are rich in omega-3s

The top food for this is fish. These are good:

(i) Mackerel

(ii) Tuna

(iii) Herring

(iv) Salmon

(v) Sardines

For those who don’t eat fish, the following are good plant-based options for omega-3:

(i) Flax seeds: Make sure to eat ground flax seeds. You cannot absorb as much of the nutrients from whole flaxseed. Mix ground flaxseed in oatmeal, smoothies, or yogurt.

(ii) Chia seeds: Add chia seeds to a smoothie or make homemade pudding and granola bars.

(iii) Walnuts or almonds: You can soak them overnight and eat in the morning.

(iv) Edamame: Stir fry or toss into a salad.

(v) Canola or soybean oil: Use them in oven cooking, baking, or stir-frying

Tomatoes for lycopene

Tomatoes are rich in lycopene, an antioxidant that helps keep skin smoother. You can use them in anything — such as salads, sandwiches, and side dishes.

Read here how to get flawless skin

Foods that are rich in vitamin C

Some fruits and vegetables are rich in antioxidants and contain high amounts of vitamin C as well. Vitamin C helps combat wrinkles. Following are the best foods for skin health that are packed with vitamin C too:

(i) Citrus fruit: Oranges, grapefruit, lemons and limes

(ii) Bell peppers — Green, red, orange, or yellow — pick any one of these

(iii) Broccoli — Steam, bake, or roast for an easy, healthy side dish

(iv) Strawberries — Put some in a smoothie or  snack on them fresh

(v) Kiwi – Add to your favorite fruit salad.

Foods that contain vitamin E

Vitamin E is an antioxidant that helps prevent skin damage.

Some of the foods for your skin health that contain vitamin E include:

Almonds – Make your trail mix at home with them or add to your snack arsenal

Sunflower seeds — Add them to your oatmeal breakfast, bake goods, or toss on salads. You may use sunflower kernels if you don’t like the shells.

To maintain your skin health, the best way to nurture your skin is by consuming a diet high in plant-based foods and minimizing the intake of processed foods and alcohol.

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A diet including the above-recommended foods will help nourish your skin from the inside out. The other things that will help your complexion are avoiding or drinking less alcohol, wearing sunscreen, not smoking, and staying hydrated.

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