Shared from The Daily Meal
Skin care is about so much more than just washing your face
What do you do in order to take care of your skin? You probably wash your face, or maybe you try a face mask when you find the time for a little self-care. But what you eat makes a big difference, too. You may not think of your diet as part of your skincare routine, but it actually is. Not only are there certain foods that could damage your skin if you’re not careful, but your skin requires certain nutrients to stay healthy. These nutrients are crucial in order to maintain a soft, even complexion and prevent wrinkles and damage from the sun. Here are some of the best foods you could possibly eat for your skin.
There are a number of reasons that eating fat is good for you, and the health of your skin is one of them. In a study of around 700 women, it was found that eating healthy fats (especially those from avocados) helped maintain supple, springy skin. Another study showed that avocados could help prevent skin from suffering UV damage from the sun.
Berries such as blueberries and strawberries are rich with antioxidants, which can not only help to prevent cancer, but can also give your skin a boost. Antioxidants fight inflammation and prevent skin damage. Fill your snack plates, desserts and salads with berries of all kinds.
Broccoli has three nutrients that are hugely beneficial for your skin health: vitamin A, vitamin C and zinc. Your skin actually needs vitamin C in order to produce collagen, a structural protein that helps to grow stronger, more resilient skin cells. Broccoli contains lutein, as well, which works to prevent skin from suffering oxidative damage. There are many ways to eat this cruciferous vegetable, and you can find it at the grocery store year-round.
Vitamin E is another crucial ingredient for your skin. Research shows that vitamin E can help to protect your skin against damage and inflammation from free radicals. Butternut squash contains significant amounts of vitamin E as well as beta-carotene, the compound that gives orange vegetables their bright color. Beta-carotene, a nutrient that gets converted to vitamin A in your body, helps to protect your skin against damage from sun exposure. Try a recipe with this fall superfood and use this hack for peeling butternut squash in your microwave to make cooking it even easier.
Omega-3 fatty acids are essential for keeping healthy skin. Studies show that a deficiency in omega-3s can result in dry skin and inflammation. Chia seeds are rich with omega-3s, as well as other nutrients such as calcium and manganese. You can sprinkle them on your yogurt, add them into smoothies or make chia pudding for a healthy, brain-boosting snack.
There’s one obvious benefit to eating chocolate — it tastes great. But that’s not the only reason to eat more of this dessert food. Antioxidant-rich dark chocolate can actually benefit your skin. A study published in the journal Nutrients showed that eating 20 grams of high-antioxidant dark chocolate each day could help protect your skin against UV radiation. Another study showed that eating cocoa with high levels of antioxidants resulted in firmer, more hydrated skin. Sugar, on the other hand, can cause adverse effects to your skin when you eat a lot of it. For the most benefit, eat dark chocolate with a high percentage of cocoa and minimal amounts of sugar.
Eating eggs can help to firm and nourish the skin from the inside out. Eggs contain lutein and zeaxanthin, two antioxidants studies show have the potential to improve skin tone. They also contain vitamin A and zinc. Eggs carry most of their nutritional value in the yolks, so don’t opt for egg whites if you’re looking to get the most benefit from this food.
Protein-rich Greek yogurt is a healthy addition to your breakfast and a satisfying snack to fuel your afternoon. No matter how and when you eat it, your skin will thank you. Greek yogurt contains B vitamins that could help to produce new and healthy skin cells while improving skin tone and texture. A 2018 study showed promising effects of B vitamins in promoting healthy cell growth, while another study from 2011 showed that folic acid (another compound found in Greek yogurt) improved skin tone and texture.