We all know that what you eat definitely affects our health and aging of skin.
Many research has shown that healthy eating patterns help reduce risk of high blood pressure, heart disease, diabetes, and some kinds of cancers.
That is why we should always choose carefully what to put into our mouth. Indeed, to do this we should have the knowledge about what are the healthy foods that can help nourish your body and skin.
Related: HOW TO GET GLOWING SKIN? 15 FOODS CAN WORK WONDERS
There is no single food that can offer all the nutrition and benefits, and energy we need to maintain our health. The US Dietary Guidelines have recommended that healthy eating patterns should be combining healthy choices from various food groups.
However, there are a few foods that are magnificent for special recognition. These “superfoods” contain some very important nutrients that can further enhance your healthy eating pattern.
Let’s take a look at 10 of the best foods for keeping ourselves healthy.
10 Best Foods for Health and Skin
1. Oily fish
Some kinds of oily fish like salmon, trout, mackerel, sardines, and anchovies, contain oil in their body and tissues. They are rich in omega-3 fatty acids. These oils are known to be beneficial to the heart and nerve system. It may help reduce the risk of heart attacks and strokes.
The omega-3 fatty acids can also help with inflammatory conditions such as arthritis.
Besides, oily fish contains vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E, can help protect your skin against the potential damage from free radicals and inflammation outside.
The high quality protein in oily fish can help maintain the strength and integrity of your skin.
You can buy fresh and high-quality fish online at Seafresh easily in just some clicks.
2. Eggs
Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile.
They contain vitamins such as B-2 and B-12, that are important for preserving energy and generating red blood cells.
Eggs are also a good source of amino acid leucine, which is essential for your body to stimulate muscle protein synthesis. They also contain a good amount of choline, which plays an important role for cell membranes.
Besides, the yolk of an egg contains most of the vitamins and minerals. Although the fat and cholesterol inside also concern people, some studies have found that eating eggs would not increase the risk of heart disease. However, people with cardiovascular disease or diabetes should not eat too many eggs in their diet.
3. Sweet potatoes
Sweet potatoes is known as one of the “superfoods”. It provides dietary fiber, vitamins including vitamin A, vitamin C, vitamin B-6, and potassium.
A scientific group has compared the nutritional value of sweet potatoes with that of some other healthy vegetables. In the result, sweet potatoes ranked top for their value on vitamin A, vitamin C, iron, calcium, protein, and also complex carbohydrate content.
4. Avocados
Avocados are an excellent source of fiber, and various kinds of vitamins including B vitamins, vitamin K, and vitamin E.
Although some people avoid eating avocados due to their high fat content, avocados actually provide healthful fats that are good for our body.
Moreover, according to a study in 2019, avocados might also have anticancer properties. It showed that colored avocado seed extract helped reduce the viability of breast, colon, and prostate cancer cells.
5. Broccoli
Broccoli contains good amounts of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients can help reduce the possibility of heart disease, diabetes, and some cancers.
Broccolis are also a good source of essential antioxidants such as vitamin C and beta-carotene. With just a half-cup serving of broccoli, it can provide around 85% of vitamin C that a person should consume daily.
Besides, another compound called sulforaphane in broccoli, may help on anticancer and anti-inflammatory, according to a study in 2019.
6. Oatmeal
Since a long time ago, oatmeal has been a hearty whole-grain breakfast. It has been considered as one of the healthiest breakfast choices in the past 20 years because of its various benefits.
Every ½ cup of plain rolled oats contains 4 grams of fiber, which significantly helps lower cholesterol and reduce cardiovascular risk factors.
Oats also contain complex carbohydrates and water-soluble fiber. These can slow down digestion and help stabilize levels of blood glucose.
People can make oatmeal from rolled or ground oats. You can add different healthy toppings to your cooked oatmeal such as toasted almond slivers and bananas instead of sugar or salt. You may also try a diced apple with cinnamon , raisins and steel-cut oats, or other “superfoods” like walnuts.
7. Walnuts
Walnuts provide healthy fats, fiber, vitamins and minerals. They are an excellent source of essential antioxidants to fight the oxidative damage in your body, including the possible damage by “bad” LDL cholesterol, which may create atherosclerosis.
Walnuts also are a solid source of omega-3 fatty acids that help lower cholesterol, and reduce the risk of rheumatoid arthritis.
These exceptionally nutritious nuts contain higher antioxidant content and much more healthy omega-3 fats than any other kinds of nuts.
This rich nutrient profile of walnuts also contributes to the many health benefits such as reducing inflammation and the risk of heart disease.
8. Pumpkin
Pumpkins have numerous health benefits.
The antioxidants in this winter food help keep your skin bright and healthy.
Pumpkin is a great source of potassium. The potassium it contains also helps lower blood pressure. It also contains some minerals including calcium and magnesium.
Pumpkin contains vitamins C, vitamin E, and beta-carotene which is a carotenoid that converts to vitamin A. All of these nutritions play an important role in the health of our skin.
Vitamin E working together with vitamin C, is an excellent antioxidant and help to recover damage from sun burnt and prevent dryness of the skin.
Meanwhile vitamin A, or beta-carotene, help protect the skin against sunburn. Indeed, you still need to apply sunscreen whenever you go outside.
Related: 10 BEST SUNSCREEN SPRAYS TO PROTECT YOUR SKIN
9. Quinoa
Quinoa is actually a kind of herbaceous plant. It is a complete protein that contains a sufficient amount of all nine essential amino acids, and offers the same energy you would get from meat or cholesterol.
It is gluten-free while high in fiber, magnesium, vitamin B, iron, potassium, calcium, vitamin E and various essential antioxidants.
A gluten-free diet is very healthy if the foods are naturally gluten-free. Quinoa is naturally gluten-free. Using it for a gluten-free diet can increase the beneficial antioxidant and nutrient value that you need for the day.
10. Spinach
The leafy greens like kale, collards, spinach, mustard greens, are rich in vitamin A, vitamin C, vitamin K, potassium, magnesium, calcium, iron, fiber and other beneficial antioxidants.
Especially spinach is loaded with vitamin K, magnesium, iron with various other nutritional values.
Iron plays an important role in the function of red blood cells which are responsible for transporting oxygen around the body, producing energy and DNA synthesis. The rich Vitamin K in spinach also helps maintain bone health.
