ten-superfoods-to-eat-to-keep-your-skin-healthy

Nutrition plays a huge role in maintaining healthy skin and the day-to-day functioning of your body. A nutritious diet, supported by a healthy exercise routine, can work wonders for your overall health and achieve glowing, flawless skin.

 

While topical products may offer some short-term benefits, the key to achieving healthy skin is nourishing it from the inside out.

 

Here are ten superfoods that you must include in your diet for healthy skin:

 

1. Fish

Fatty acids in fish help reduce inflammation in the body. Fish like herring, salmon, mackerel, sardines, and tuna provide the nutrients your skin needs to calm inflammation and encourage collagen production. This helps keep skin plump and firm. Fatty fish, in particular, contain more of the key omega-3s, which support overall health. If you don't like eating fish, you can also add chia or flax seeds to a smoothie or granola bowl to help calm inflammation.

 

2. Sun-dried Tomatoes

These red fruits are rich in an antioxidant called lycopene, which can help keep your skin smooth and soft. Sun-dried tomatoes are more concentrated and contain a high amount of lycopene, 45.9mg, compared to only 3mg in a fresh tomato. Other foods with dark pink or red colouring, such as guava, watermelon, red peppers, and grapefruit, also contain lycopene.

 

3. Almonds

Vitamin E is an important antioxidant that helps protect your skin cells from damage caused by things like UV exposure. It also helps your skin retain moisture, keeping it supple. As you age, your Vitamin E levels naturally decrease, so adding almonds to your diet can help slow down the ageing process. Almonds are also a quick, high-protein snack option that you can easily have on hand year-round.

 

4. Broccoli

Remember this: Broccoli is a versatile vegetable full of vitamin C, which helps your skin fight wrinkles and protect against UV damage. It also contains vitamin A, Zinc, and a special compound called sulforaphane, which fights free radicals. No matter how you eat it, broccoli offers a wide range of benefits.

 

5. Dark Chocolate

Dark chocolate does more than satisfy a sweet craving. It can also help protect your skin from ageing. How? Eating cocoa increases blood flow to the skin, allowing more nutrients to reach it. A study found that regular consumption of high-flavanol chocolate for 12 weeks led to improvements in skin density, hydration, and thickness, and reduced roughness and scaling. However, not all chocolate has the same effects. It's best to choose dark chocolate with at least 70% cocoa for the most skin benefits, as it is lower in sugar.

 

6. Grapes

You can reduce signs of ageing with a skin-friendly compound called resveratrol. This nutrient is found in the skin of red grapes and helps by reducing the production of free radicals that can damage your skin cells and make you look older. However, red wine doesn't contain the same levels of resveratrol, so next time you're at the store, opt for a bag of red grapes instead!

 

7. Green Tea

Green tea is a great choice for keeping your skin healthy. It contains compounds called catechins that can make your skin more moist and elastic, and improve its texture. These compounds protect your skin from damage and ageing while also keeping you hydrated. For the best results, avoid adding cow’s milk to green tea, as it can reduce the power of these beneficial compounds.

 

8. Avocados

Avocados are full of healthy fats that keep your skin elastic, reducing wrinkles. They also contain vitamin E, which fights free radicals and slows down ageing. The vitamin E in avocados can also protect and repair damage from environmental factors like smoke and air pollution.

 

9. Celery

Celery is mostly water, which helps keep your skin hydrated. It also contains antioxidants that defend against free radicals. Despite its mild flavour, celery is a healthy option to use with dips instead of chips due to its high water and low-calorie content. You can also add celery to smoothies without affecting the taste of other ingredients. If you're short on time, you can enjoy three superfoods in one snack by adding almond butter and dark chocolate chips to a piece of celery.

 

10. Cinnamon

The spice cinnamon has been valued for its health benefits for many years. It is an antioxidant and has been shown to reduce inflammation in the body. Cinnamon can be used in a variety of dishes including sweet and savoury foods, as well as in beverages like coffee and tea.