Updated: 8/19/2019
Many dermatologists have suggested that a healthy diet plays an important role in improving skin health. Nutrients and good fats we eat in daily diets may help us to build the elasticity and glowing appearance of our skin. Therefore, in this article, we would like to introduce to you a list of 20 best foods for skin health and complexion that help enhance skin health and deal with skin problems
Best Foods For Skin Health And Complexion – The Excellent Diet For Your Skin
We all know that a diet will make you healthy and slim. A proper diet, including wrinkle-fighting antioxidant fruits and vegetables, healthy fats in fish may have positive effects on your skin. If you are concerned about the skin benefits of foods, you should read this article on AllRemedies.com.
According to a study, blueberries have a great source of antioxidants that may prevent skin damage caused by ultraviolet radiation and oxidative stress. Oxidative stress may lead to an increased risk of cancer[1]. Besides, blueberries are highly rich in vitamin C [2] that helps enhance skin health. Vitamin C has the ability to improve collagen formation, decrease skin aging and prevent wrinkles and loss of elasticity. Moreover, it may help to relieve sunburn and treat hyperpigmentation effectively. Furthermore, eating blueberries also aids to moisturize and soften dry skin [3].
The Medical Experts are all here to answer your questions online or with a phone call.
It is recommended to choose good blueberries with firmness and uniform hue color. If blueberries are stored in a tight container, you should notice whether blueberries can move freely. If they cannot, a possible reason may be that these blueberries are soft, moldy or damaged. You should not buy blueberries that seem dull in color or watery and smooth in texture. Blueberries can be stored for a long time if they are frozen. Before storing, you should get rid of moldy or crushed blueberries to prevent the rest from spoiling. When you buy blueberries, you should not wash them under running water because water will remove their bloom which helps to protect blueberry skin.
Frozen ripe berries may have slight changes in their flavor and texture. A study has shown that frozen ripe berries do not lose any delicate anthocyanin antioxidants [4]. This finding encourages you to think about freezing the blueberries if you want it to be available throughout the year. Because blueberries are fragile, it needs you to wash them gently and carefully in a water pot. After that, pat them dry. Fresh or frozen blueberries do not require cooking. The nutrients of blueberries, including antioxidants, vitamins and enzymes may be lost when this fruit gets exposed to high temperature. You can add frozen blueberries in your breakfast to enhance its nutritional value. Moreover, dried or fresh blueberries can be added in breakfast cereal, which is beneficial for your health and your skin.
Fish has a major source of omega-3 fatty acids that have been linked to skin photoprotection. These fatty acids may help to heal sunburn, reduce photo-aging and decrease the risk of skin cancer [5]. In addition, omega-3 fatty acids may have protective effects on inflammation and autoimmune disease [6]. Some fish rich in omega-3s include salmon, mackerel, tuna, herring, and sardines.
If you are not a fish fan, you can take omega-3s supplements as fish oil capsules. It is vital that you consult your doctor first for the most suitable dosage to make sure it does not cause any unwanted side effects.
Water is crucially necessary for human life. Body skin contains about 30% water, which leads to elasticity and resiliency. Water may help moisturize and soften your skin excellently. Moreover, water dehydration may negatively affect cognitive performance, gastrointestinal function and kidney function.[7] It is recommended to drink 8 glasses of water per day.
Another way to provide water for your skin is to drink vegetable or fruit juice. It may give you essential vitamins and nutrients that are good for skin health.
Green tea has been considered among the healthiest beverages in the world for ages. Green tea contains polyphenols, which possess antimicrobial, anti-inflammatory, and antineoplastic properties. These properties are useful in the treatment of acne vulgaris [8]. Additionally, thanks to its anti-inflammatory and antioxidant features, green tea may protect human skin from oxidative stress that may lead to skin cancer [9]. Furthermore, studies claim that drinking green tea may lower the risk of breast cancer in women [10] and decrease the rate of prostate cancer in men [11]. You should consume 2-3 cups of green tea every day to enhance the appearance of your skin.
Yogurt is one of the most wonderful and amazing foods for your skin. Yogurt prepared with lactic acid may improve skin elasticity and help hydrate dry skin [12]. It is packed with essential vitamins and minerals such as vitamin B12, calcium, phosphorus, and riboflavin [13]. Besides, yogurt is found to be rich in probiotics [14]. Probiotics are live bacteria and yeast that bring numerous benefits for human health [15]. Probiotics may decrease total cholesterol and LDL cholesterol [16]. Probiotics also have preventive effects on patients with diarrhea[17]. Therefore, yogurt should be included in your daily diet. You should choose low-fat yogurt (yogurt without sugar) to get more its advantages
It has been indicated that potatoes possess medicinal and healing features. Potatoes are rich in vitamins and minerals, which are vitamin A, vitamin C, phosphorus, potassium and magnesium [18]. These nutrients may aid to nourish the skin and make it glow. Moreover, potato juice acts as an anti-aging agent that may help prevent wrinkles and lines[19]. In addition, potatoes have a high content of antioxidants [20], which may protect against oxidative stress. According to a study, oxidative stress probably leads to age-related diseases and cancer [21]. Furthermore, resistant starch in potatoes likely becomes the short-chain fatty acid butyrate [22], which has beneficial effects in the prevention of colorectal cancer [23].
Broccoli is one of the most cruciferous vegetables. Broccoli is packed with important nutrients such as vitamin K, vitamin C, folate, potassium, phosphorus and calcium [24]. Due to its antioxidant properties, broccoli may protect human skin and prevent damage caused by UV radiation [25][26]. Moreover, sulforaphane found in broccoli has the ability to inhibit the growth of some forms of cancer such as skin, lung, breast, prostate and stomach. In addition, there is a close link between sulforaphane and a reduced risk of cardiovascular disease, neurodegenerative diseases and diabetes [27].
When you buy broccoli, you had better choose broccoli with florets clusters that are not bruised. Good broccoli has a uniform color, dark green or purple-green. The stems and stalks need to be firm without any slimy spots. To store this vegetable, you should put broccoli in a plastic bag and remove the air in the bag as much as possible. Broccoli can be stored in the refrigerator without nutrients or flavor loss up to 10 days. Remember that you should not wash broccoli before storing it.
Avocado has a protective effect on your skin cells and prevent damage caused by harmful free radicals [28]. Additionally, avocado extracts may aid to inhibit the proliferation of prostate cancer cells [29]. Moreover, avocado has a high content of potassium [30]. Potassium intake has been studied to decrease blood pressure, reduce blood lipids and lower the risk of cardiovascular disease, stroke and coronary heart disease.
You should opt for ripe soft avocados without any cracks or dark sunken spots. If you buy green avocados, you can make them ripe by keeping them in a paper bag or a fruit basket at room temperature. They will become ripe and their skin become darker within a few days. You can add avocado to black bean soup to enhance its flavor. Or you can make traditional guacamole by mixing onion, chopped avocados, cilantro, tomatoes, lime juice and seasoning. It is good to substitute avocado for mayonnaise for a sandwich or a delicious salad.
It has been found out that vitamin D may aid to slow down the aging process [31]. People often take vitamin D through sun exposure. You can consume food rich in vitamin D which include salmon, tuna or mackerel, mushrooms, whole grain, tofu, pork, eggs, and dairy products such as butter, low-fat yogurt or fortified skimmed milk. However, if you cannot provide enough vitamin D in your diet, the alternative way is to take vitamin D supplements. It is significant to see your doctor before taking vitamin D supplements to make sure that it does not cause any unwanted side effects.
Cocoa is highly rich in essential nutrients such as magnesium, copper and manganese that are good for health [32]. Cocoa has powerful antioxidant activities that protect skin cells from oxidative damage from UV light [33]. In addition, dark chocolate and cocoa may have beneficial effects on blood pressure [34] and the heart system [35]. Moreover, cocoa consumption has been proven to reduce the mortality rate caused by cardiovascular disease [36].
If you want to look for the best food for skin health and complexion, you should not ignore pomegranates. Pomegranates are packed with strong antioxidants [37], which help your skin flush out of toxins and free radicals. Moreover, eating pomegranates may decrease the risk of heart disease and suppress the development of some forms of cancer such as lung, breast, prostate, colon and skin. Besides, research has claimed that pomegranate extract may alleviate wounds and improve the healing process.[38]
Because of omega-3 fatty acids content [39] , walnut will improve skin elasticity, prevent photo-aging and skin cancer [5]. Walnut is packed with powerful antioxidants that protect skin from ultraviolet radiation [40]. Besides, walnut consumption has been reported to prevent the growth of breast cancer [41]. Moreover, eating walnuts may have a positive effect on the development of colon carcinogenesis [42].
When buy walnuts, you should choose walnuts with heavy shells. Moreover, the walnut shell should not be pierced, cracked or stained. The reason may be that these shells are the sign of mold appearing on the nutmeat. These walnuts are unsafe to buy. Shelled walnuts are placed in prepackaged containers or bulk bins.
When you buy walnuts, you should make sure that the containers of walnuts are covered well and completely. The store you buy walnuts has good product feedback to ensure its good quality and freshness. When you buy walnuts in containers or bulk bins, you should not choose shriveled or rubbery walnuts. Walnuts should be placed in an airtight container and stored in the refrigerator. If you store them in a cool, dark and dry place, walnuts can stay fresh for 6 months. The recipe using walnut ingredient is very simple. You can add crushed walnuts in your plain yogurt with maple syrup on top. You can also mix walnuts with other vegetables and fruits to make healthy, sautéed vegetables or vegetable salads.
It has been proved that carotenoids in red pepper may aid to protect your skin from sun damage [43].In addition, red peppers possess a major source of lycopene, carotene which may help lower the risk of getting cancer and cardiovascular disease [44]. It is necessary to consume two cups of red peppers daily in order to get the maximum benefits. Alternatively, you can add cracked pepper into your favorite delicious salads.
Sunflower seed is the fruit of the sunflower plant. It is a delicious snack with good nutrients. Sunflower seeds are packed with vitamin E [45]. They possess anti-inflammatory and antioxidant features that decrease inflammation and protect skin from sun damage [46], [47]. In addition, consuming sunflower seed kernels may aid to improve the cardiovascular system. Moreover, sunflower seeds have a high content of linoleic acid [48]. Linoleic acid is found to be effective in the treatment of lowering blood pressure [49]. Furthermore, researchers have found out a closed link between linoleic acid intake and the risk of coronary heart disease [50].
The sunflower seeds are shelled or unshelled when you buy it. It is stored in prepackaged containers or bulk bins. Prepackaged containers should be covered carefully to keep sunflower seeds fresh. Due to their high fat-content, sunflower seeds easily become rancid. If you want to avoid rancidity, you should place them in airtight containers and store in the refrigerator. They can be frozen because the cold temperature does not affect their flavor, nutrients and texture. You can add sunflower seeds into your favorite delicious chicken, tuna or turkey salad. Green salads can be mixed with sunflower seeds.
Thanks to their high zinc contents [51], kidney beans should be included in a list of best foods for skin health and complexion. Many studies have found the connection between skin blemishes and zinc deficiency [52]. Besides, zinc has the ability to heal some skin problems such as boils, bedsores, general dermatitis, and acne [53].
Soybean is a legume native to East Asia. Soybeans contain very little fat and no cholesterol. Soybean consumption may help improve the appearance of skin and make it shiny, radiant and glow [54]. Besides, soybeans have a huge source of protein. Soy protein is found to reduce total cholesterol and “bad” LDL cholesterol without affecting “good” HDL cholesterol [55]. Also, soy protein may have a protective effect on patients with cardiovascular disease [56]. Therefore, you should consume soybeans as a healthy superfood for your skin and overall health.
You can buy dried soybeans in every bulk bin. These soybeans are often stored in prepackaged containers or bulk bins. Canned soybeans are available in every market. However, they may lose some nutritional value.
Another form of soybeans you can buy is fresh green soybeans, which are also called Edamame. Edamame is fresh soybeans which may be raw or have been boiled or steamed. They look deep green. Edamame is available in any Asian market and natural food stores. If you store dried soybeans in a dry, cool, and dark place, their nutrients can be kept for up to 12 months. You can use sprouted soybeans in salads and spread them on your sandwich or you can add soybeans in your vegetable soups or stews.
Oatmeal is highly rich in anti-inflammatory and antioxidant properties. Oatmeal may control the pH of your skin, which helps to alleviate irritated skin problems. In addition, it may act as a moisturizer, soother and exfoliator for all types of skin. [57] Besides, oatmeal is loaded with the water-soluble fiber beta-glucan. Beta-glucan intake may help lower LDL and total cholesterol without affecting HDL cholesterol and triglycerides [58]. Furthermore, beta-glucan fiber has been shown to reduce blood sugar [59] and decrease human appetite [60].
Strawberries are among the most favorite fruits in the world. A study shows that strawberries have anti-aging properties [61], which may prevent wrinkles, fine lines and make you look younger. Moreover, strawberries contain important vitamins and minerals such as vitamin C, folate and potassium [62]. Vitamin C may aid to enhance the immune system that prevent infections from bad bacteria and viruses [63]. Folate, also known as vitamin B9) is essential during pregnancy because it may help promote the development of the fetus [64]. Increasing potassium intake may lead to a lowered risk of stroke and inhibit the growth of kidney disease [65]
Because strawberries are perishable, they should be bought a few days before using. It is recommended choosing strawberries with deep red color, firm and plump skin. Do not buy strawberries with dull color, yellow or green patches. Because of their fragile characteristic, strawberries should not be washed in the running cold water until you eat them or use them in a recipe. When washing, you should not remove their stems and caps because they help prevent strawberries from absorbing excess water. You should wash carefully and gently if you do not want to degrade their flavor and texture.
Olive oil is an essential oil extracted from olive seeds. Olive oil has a high content of powerful antioxidants that may help fight skin aging and reduce the rate of skin cancer. Its anti-inflammatory properties may aid to improve wound healing and prevent inflammation [66]. Additionally, olive oil has been reported to be useful in the inhibition of atherosclerosis and cancer cells [67]. Plus, olive oil consumption may contribute to a decreased risk of coronary heart disease and stroke [68].
“Including black and green olives in your cooking may be one of the best ways to improve the skin. Black or green olives are high in sulfur that may help synthesize and prevent the breakout of collagen” (Read more “9 Natural Sources Of Collagen In Food & Diet You Might Not Know” Medically reviewed by Girlene Coughlin, RD, LD, CPT)
Pumpkin is also included in a list of best foods for skin complexion. Pumpkin is crammed with beta-carotene, carotenoids and vitamin C, which may neutralize the effect of UV on your skin. Eating pumpkin may make your skin smooth and nourished [69]. Besides, pumpkin seeds have plenty of amazing health benefits. Pumpkin seeds may aid to increase HDL cholesterol in postmenopausal women [70]. Moreover, they also are beneficial in the treatment of urinary disorders in some western countries [71].
These are 20 best foods for skin health and complexion that we would like to introduce to you on AllRemedies. If you have any questions, please raise your voice by leaving your comments below. We will not let you wait for our answers.
Related articles on skincare:
Food poisoning, which is a foodborne illness, can sometimes be life-threatening usually when accompanied by dehydration. Contaminated…
Updated: 12/12/2019 CONTENTS I. Overview II. What Causes III. Why We Use ACV IV. How…
Updated: 12/12/2019 CONTENTS 1. Fennel Seeds 2. Peppermint 3. Ginger 4. Chamomile Tea 5. Caraway…
Updated: 12/07/2019 CONTENTS I – Vaginal Odor Symptoms II – Causes Of Vaginal Odor I…
Updated: 12/06/2019 CONTENTS Is Oregano Oil Good For Treating Yeast Infection? How To Use Oregano…
Updated: 12/05/2019 CONTENTS 1. Carom Seeds 2. Ginger 3. Yogurt 4. Chamomile Tea With Honey…