If you want to have healthy glowing skin, the use of cosmetics is not enough. Beauty and health come from the inside so nutrition plays an important role in it. For normal skin functioning, it is essential to consume vitamins and nutrients. In this article, we gathered 15 common foods that can work wonders with your skin.
Related Article: 14 Foods That Cause Acne & Foods That Help
How to make your skin glow? Check these 15 Foods
1. Oat milk
There is a theory that the exclusion of cow milk from a diet helps improve skin condition and get rid of acne. That’s why you can try to replace regular milk with oat milk. Oat milk is rich on fiber, vitamin E, and folic acid. All these components help nourish the skin and maintain its youth. You can use it with porridge, coffee, and simply drink in the morning.
2. Nuts and seeds
The deficiency of zinc and selenium often leads to the appearance of acne. However, nuts (especially pumpkin seeds and Brazil nuts) can help cope with such a problem. Nuts and seed s contain selenium that is responsible for the production of white blood cells (those fight infections), vitamin E, magnesium, potassium, calcium, and iron. These supplements are essential for maintaining the protective functions of the skin.
Tomatoes contain a large amount of vitamin C, which is involved in the production of collagen. They are also rich on lycopene, a red pigment that stimulates metabolic processes. You should also know that lycopene is an antioxidant that protects the skin from ultraviolet radiation and free radicals. Moreover, tomatoes don’t lose their beneficial properties even after cooking.
Garlic contains a substance called allicin, which activates the protective functions of the body and perfectly fights against viruses and inflammation. In addition, garlic is very rich in antioxidants. To get the most benefit from garlic, it is recommended to eat it fresh.
5. Green tea
Despite the fact that green tea is an excellent replacement for coffee, you can not only drink it. Make a cup of green tea and use it as a face tonic. Green tea has antimicrobial and antioxidant compounds that are able to reduce acne. You can also mix peppermint and green tea to get rid of excessive sebum. However, it is recommended to consult your dermatologist before use to exclude allergy or other skin reactions.
Broccoli is a favorite product of people who follow a healthy diet. However, it is useful for the skin as well. Trace elements and vitamins in broccoli help maintain healthy skin color and repair damaged tissue. In order to get the maximum benefit from this product, it is better to eat it raw or steamed.
Avocado oil is considered one of the most beneficial products for our health. Half an avocado per day (for example, as breakfast) helps the skin stay hydrated and radiant. Avocado provides a lot of vitamins, fatty acids, and beneficial substances to our body. The high content of vitamins C, A, and E in avocado prevents skin inflammation. These vitamins also help treat eczema, acne, and other rash problems.
8. Fatty fish
Fatty fish provides your body with a sufficient amount of protein that will increase skin tone, make it more elastic. A lack of building protein for cells threatens with early wrinkles, long healing wounds, and inflammations. Fatty fish such as mackerel, salmon, sardines, and tuna are rich in omega-3 fatty acids. These acids are one of the most powerful antioxidants that suppress inflammatory processes in the body. Vitamins A, D, and E in fish help to remove toxins from the body and maintain the excellent condition of the skin and hair.
Carrots contain provitamin A, which is responsible for the regeneration of skin cells. Regular consumption of carrots contributes to smooth and healthy skin. Retinol (a derivative of vitamin A) reduces the production of sebum, has a calming effect, and normalizes the functioning of the sebaceous glands. It also has anti-inflammatory and antimicrobial properties.
10. Citrus fruit
All citrus fruits are an excellent option for maintaining healthy skin. They can be consumed as foods and drinks and used as masks components. Citrus fruit contains a lot of vitamin C, which contributes to the internal cleansing of the body. It also activates the production of collagen, helps the skin get rid of sagging, and adds freshness.
Spinach is an excellent source of vitamin C, E, and beta-carotene, which are necessary to maintain the skin freshness and youth. You can cook vegetable casseroles, soups, pancakes, fried eggs, smoothies, and more useful dishes with spinach. For the best effect, you can mix spinach with foods that are rich in vitamin C, such as lemon juice.
Natural yogurt contains living bacteria that have a positive effect on the digestive system that impact skin condition as well. All dairy products contain calcium that has anti-allergenic and anti-inflammatory effects. Moreover, enzymes in fermented milk are protein molecules that accelerate chemical reactions in tissues such as regeneration, renewal, and rejuvenation.
13. Olive oil
Olive oil is considered one of the most beneficial oils. It contains unsaturated fats, which favorably affect the body both internally and externally. If you are worried about skin conditions and new wrinkles, you should pay special attention to olive oil. It has a lot of vitamin E, which restores the skin, moisturize it, and relieve flaking. The skin will straighten, tighten, become smooth and supple.
Strawberry helps reduce early aging and the appearance of facial wrinkles. It also can be used as the treatment of acne. Due to the high content of vitamin C, strawberry improves the nutrition of the subcutaneous vessels and boosts collagen production. Moreover, strawberries contain ellagic acid, which protects against direct sunlight.
Despite the fact that is can sound quite trite, water also affects the skin condition. Dehydration is the first step to ensure that all basic body functions fail. Water is the main component of all tissues, cells, and organs (the skin is the largest organ in the body). The reality is that a lack of moisture makes the skin looks dry and provokes the appearance of wrinkles.