Top 10 Foods to Eat for Healthy, Glowing Skin
These nutrient-rich foods will give your skin a replenishing boost.
It may be a cliché, but the simple truth is that you are what you eat. Just as radiant, glowing skin is an indicator of good health and a nutrient-rich diet, a lackluster complexion reflects poor diet choices and overall health. Your skin is an indication of what’s going on inside the body, and great skin starts from the inside.
If you eat high quantities of processed foods, sugar, caffeine, and fried foods, chances are, your skin is not going to be looking its most radiant. But, loading up on fruits and veggies, whole grains, and vitamin-rich foods makes for a healthy body and, in turn, healthier, more radiant skin.
Check out these skin-boosting super foods that contribute to overall good health, and contain properties which help your skin become its most healthy and radiant:
One of nature’s greatest gifts to the skin, almonds are packed with antioxidant vitamin E—which protects your skin from UV rays and helps build collagen—fiber, and omega-6 and omega-9 fatty acids, which help maintain the skin’s elasticity and suppleness. Snack on raw almonds, add almond milk to your morning granola, or top off salads, cereals, and stir fries with sliced almonds. PS: they’re also great for healthy, shiny hair!
If you tend to steer clear of avocados because of their fat content, think again. The healthy monounsaturated fats found in avocados make them one of the best foods for your complexion. These healthy fats keep skin from drying out and help to maintain its youthful appearance. Avocadoes are also high in B vitamins (particularly vitamin B3) which contain anti-inflammatory properties.
High in fiber and low in sugar, strawberries are the perfect summer snack and a potent skin-booster. With their high concentration of Vitamin C—an antioxidant essential to healthy skin, which combats aging and the effects of sun exposure—they’re a delicious way to get glowy. Vitamin C has an important role in collagen production, the key to keeping your skin elastic, fresh and young-looking. Strawberries contain even more Vitamin C per serving than oranges or grapefruit, and with fewer overall calories. They’re also high in alpha-hydroxyl acid, which helps eliminate dead skin cells and helps the body build collagen.
4. Green Tea
Packed with antioxidants and free radical-fighting agents, you can drink your way to great skin with green tea. It’s high in vitamins C, D, and K, as well as the essential minerals riboflavin, zinc, calcium, magnesium, and iron. Try swapping your morning coffee, which dehydrates the skin, for green tea — your complexion will thank you.
With its high concentration of omega-3 fatty acids, oily fishes such as salmon and tuna aid in decreasing the occurrence of clogged pores. Plus, salmon is loaded with selenium, a trace mineral that helps smooth the skin and acts as a powerful antioxidant when joined with its fellow skin-booster, vitamin E.
6. Hemp Seeds
It’s a little-known nutritional secret that hemp seeds are one of the best things you can eat for skin and overall good health. These little seeds are loaded with protein, iron, vitamin E, and omega-3 and omega-6 fatty acids, which help keep the skin looking supple. Hemp seeds are also great for vegans and vegetarians, as they boast one of the highest protein contents of any plant-based food, with 25-20% protein. Like almonds, you can enjoy them raw, toss them into salads or enjoy hemp milk with whole-grain cereal for a healthy breakfast.
7. Whole Grains
An essential part of a healthy diet, whole grains are as much a friend to the skin as any other part of the body. Their high fiber content helps your body stay hydrated and flushes out toxins, while their high concentration of B vitamins aids metabolism. Be sure to incorporate whole grains into every meal for improved digestive health and skin that reflects it.
8. Sweet potatoes
High in antioxidant beta-carotene, vitamin E, vitamin C and fiber, sweet potatoes are delicious, fun to cook with, and great for your complexion. Vitamins C and E are a powerful combo—Vitamin E helps maximize the effectiveness of vitamin C because it aids the body in the regeneration of vitamin C.
9. Low-fat Yogurt and Cottage Cheese
Low in fat and high in vitamin A (a major player in skin health) and selenium, cottage cheese is a nutritious and low-calorie food that also has significant skin-boosting properties. In yogurt, the live enzymes and healthy bacteria contributes to good intestinal health and a healthy digestive tract, both of which are important to healthy skin.
Okay, so it’s not technically a food, but water is hands-down the number one skin-booster. It’s a simple equation: hydrated skin is healthy skin, and healthy skin is beautiful skin. Dry, dehydrated skin looks older, has more lines, and is more prone to breakouts.
For your beautiful skin, make sure to stay hydrated and eat a balanced diet that incorporates these skin-boosting super foods. Your health will shine through your radiant skin, and have everyone wondering how your face has such a gorgeous, healthy glow.