TOP 8 FOODS FOR A HEALTHY SKIN-min

TOP 8 FOODS FOR A HEALTHY SKIN

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The first thing that people look at on you as a determinant of good health, is the condition of your skin – the biggest organ in your body. While infections and injuries may damage your skin, your diet may make it look radiant and healthy.

What you eat as part of your diet is important for your health. A poor and unhealthy diet can significantly alter your metabolism, cause fat accumulation, and damage of vital organs like heart, liver, and even your skin. Scientists have made it clear that aging and health of your skin may be made better or worsened by what you eat. This article discusses eight foods you can add to your diet for healthy skin.

1.      Fatty Fish

There are several varieties of fatty fish you can eat – including mackerel, salmon, and herring – to help keep your skin healthy. Fatty fish are a great source of omega-3 fatty acids, which play a role in maintaining skin health. Good qualities of a healthy skin such as suppleness, thickness, and moisture, are all a combo benefit of omega-3 fatty acids. As a matter of fact, inadequate or deficiency of omega3 fatty acids can make your skin to dry. Fatty fish provide omega-3 fats, which may reduce inflammation and protect against skin redness and acne. In addition, omega-3 fats can reduce your skin’s sensitivity to UV rays emitted by the sun and can harm your skin.

Studies suggest that supplementing with fish oil, may help protect against inflammatory and autoimmune disease of the skin, including lupus and psoriasis. Eating fatty fish also provides vitamin E, which is a potent antioxidant for your skin. Vitamin E may protect against damages directed to your skin by free radicals and inflammation. What’s more, this variety of seafood is high in zinc and high-quality protein. Zinc is important for reduction of inflammation, protection of the skin, restoration of skin cells. Protein helps keep your skin firm and give it a strong structure.

2.      Avocados

Avocados are an excellent source of healthy fats, which apart from fulfilling many functions, can also protect the health of your skin. Eating enough of avocados provides these fats that may help maintain the flexibility and moisture of your skin. Adding avocados to your diet may also help keep your skin supple and springy. UV rays can damage your skin and lead to formation of wrinkles and early aging. Healthy fats may prevent UV damage.

Vitamin E is also another nutrient found in avocados. As an antioxidant, vitamin E can protect your skin against the damages caused by oxidative stress. A combination of vitamin E and C appears to have more effectiveness in skin protection. Vitamin C is another antioxidant that may protect your skin from oxidative damages.

3.      Walnuts

These nuts have many things to give to your skin as a way of protecting it. They are high in essential fatty acids, the fats that your body cannot make on its own and you must thus obtain them from your diet. In fact, they are loaded with both omega-3 and omega-6 fatty acids. Consuming an excess of omega-6 fats in your diet may stimulate inflammation that may affect your skin and lead to conditions like psoriasis. Omega-3 fats on the other hand, relieve inflammation in your body that may have affected your skin. Additionally, walnuts contain 28 g of zinc accounting for eight percent of the daily value and 5 g of protein, selenium, and vitamin E. All these are essential for a healthy glowing skin.

4.      Sunflower Seeds

Sunflower seeds, plus other nuts and seeds provide important nutrients that can help keep your skin healthy. Just 28 g of sunflower seeds provides 49 percent of the recommended daily value (RDV) for the vitamin E, 41 percent of the RDV for selenium, 15 percent of the RDV for zinc, and 5.5 g of protein.

5.      Sweet Potatoes

Beta carotene is an important nutrient found in many plants. It is an inactive form of vitamin A (provitamin A) and is converted into vitamin A once it is in your body. Oranges and vegetables, such as spinach, carrots, and sweet potatoes are rich in beta carotene. Beta carotene may add to the health of your skin by acting as a natural barrier to UV rays. Carotenoids is an example of beta carotene, which when consumed inadequacy may protect your skin against damages caused by sun exposure, such as cell death, skin wrinkling, sunburn, and skin dryness.

6.      Bell Peppers (Red or Yellow)

Bell peppers are also a great source of beta carotene, which is converted into vitamin A by your body. Just 149 g of bell peppers delivers up to 156 percent of the RDV for vitamin A. In addition, they contain vitamin C, which is important for the synthesis of collagen that keeps your skin firm and strong.

7.      Broccoli

Broccoli boasts beneficial vitamins and minerals, including vitamin A, vitamin C, and zinc, all of which help maintain the health of your skin. It also provides a carotenoid antioxidant called lutein which prevent oxidative damages which would have led to wrinkling and drying of skin. The anticancer effects of sulforaphane found in broccoli, may also help prevent certain types of skin cancer. In addition, sulforaphane may also reduce the harmful free radicals and prevent your skin against UV damages. Lastly, sulforaphane also help keep collagen levels maintained for a healthy skin.

8.      Tomatoes

Tomatoes are an excellent source of antioxidant vitamin C and a carotenoid antioxidant lycopene. Lycopene, lutein, and beta carotene have skin protective mechanisms, including shielding the skin from suns damage and help prevent skin wrinkling. Adding tomatoes to your healthy diet is an excellent way of keeping your skin healthy. For a better absorption of fats, you may need to pair tomatoes with food rich in healthy fats, such as olive oil.

Conclusion

Your diet is the immediate determinant of your overall health. Including healthy foods in your diet, such as fatty fish, tomatoes, and red or yellow bell peppers, can help improve your overall health and maintain the health of your skin. They contain vitamins, minerals, and antioxidants that protect the skin.

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