You are what you eat - you must have heard this a thousand times. And it's entirely true! What you eat, reflects on your skin and hair. And your skin health says a lot about you. As your skin is the largest organ of your body that helps regulate your body temperature among other things, it only makes sense to care for it as much as you can. Your skin constantly grows while keeping you safe and healthy. So why not care for it, heal it, and protect it as much as you can so that it looks happier and healthier in all ways?
What is the Importance of Healthy Skin?
The sunburn you get during the hot months of the year, the dry and flaky skin you experience during winters and the constant fluctuation in the general health of your skin should tell you enough about the importance of healthy skin (1). It's not only important to take care of your skin all through the year, but it is equally important to change what you eat, drink, and apply on your skin through every season change. This is because your skin behaves differently each season. Hence, taking necessary skin health precautions will only give your skin the protection it needs against several skin issues. But it all starts with switching to the best food for the skin.
Best Foods for the Skin:
There are several fruits and vegetables that work wonderfully to maintain good skin health. Here is a list that will help you get started with it.
1. Best Foods for Glowing Skin:
- Mangoes:
A mango is the best fruit for the skin as it is loaded with vitamin C and is rich in carotenoids like beta-carotene that optimize skin health.
- Kale:
One of the green leafy vegetables for the skin that works really well is kale. It is packed with carotenoids, vitamin C and glucoraphanin that helps lower inflammation and oxidative stress in your skin.
- Almonds:
Almonds serve as the best food for skin glow as these nuts can significantly decrease wrinkles in postmenopausal women. Almonds contain vitamin E which aids in protecting skin cells from damage by creating a barrier to lock in moisture. Almonds can offer you 25% of the Daily Value for riboflavin as well as 6% of the Daily value for niacin (2).
2. Best Foods for Skin Repair:
- Avocados:
The best fruit for skin repair happens to be avocado as it provides your body with healthy fats and anti-inflammatory nutrients. Consuming this fruit regularly can assure you of soft and supple skin. The compounds present in avocados can protect your skin from harmful UV rays and the essential fats in this fruit help support skin elasticity.
You can also read about Avocado Recipes to Try in 2023
- Walnuts:
One of the best foods for skin repair is walnuts which make for a great source of omega-3 fatty acids. Walnuts contain selenium, zinc and vitamin E - all of which help repair your skin and make it soft and supple.
- Tomatoes:
This tasty food contains high amounts of vitamin C and carotenoids that protect your skin from sun damage while preventing wrinkles.
3. Best Anti-Ageing Foods (3):
- Papaya:
A papaya is one of the best anti-ageing foods to eat as it contains antioxidants, vitamins and minerals that help improve skin elasticity and minimize the appearance of fine lines and wrinkles.
- Broccoli:
Broccoli is one of the vegetables good for the skin that contains fiber, calcium, vitamins C and K, folate, and lutein - all of which maintain protein in your skin that gives it strength and elasticity.
- Spinach:
Another vegetable good for the skin that helps oxygenate and replenish your entire body is spinach. This green leafy vegetable enhances collagen production in order to keep your skin firm and smooth.
4. Best Foods for Acne-Prone Skin:
- Sweet Potatoes:
If you want to get rid of acne, sweet potatoes serve as the best foods for acne. You might already know that vitamin A is ideal for battling acne and warding off wrinkles. Sweet potatoes contain beta-carotene that gets converted into vitamin A, which ultimately protects your skin barrier against inflammation, clogged pores, discolouration and free radicals.
- Pumpkin:
One of the best fruits for healthy skin is pumpkin. This fruit is packed with fruit enzymes, alpha hydroxy acids and zinc that can give you soft skin and restore the pH balance too. You will find pumpkin extracts in a lot of skin exfoliating products and masks as it contains zinc that helps regulate the amount of oil production.
- Cauliflower:
Cauliflower happens to be one of the vegetables good for the skin as it contains a powerful amino acid called histidine. When your skin is exposed to too much sunlight, it can create dark spots on your skin. Histidine prevents harmful UV rays from affecting your skin and making it acne prone.
5. Best Foods for Skin Tightening:
- Pomegranate:
One of the fruits for healthy skin happens to be the pomegranate. This fruit has neutralising properties that help keep your skin healthy by battling free radicals. Consuming this fruit regularly can keep your skin tighter, moisturised and soft.
- Legumes:
Legumes definitely fall under foods good for the skin as they provide your body with many nutrients and benefits. Legumes help protect your skin by neutralising substances that prove harmful to it. Beans can help you seem younger as they contain biotin which makes your skin firm.
- Beets:
The best food for the skin that you can eat all year rout is beets. They're high in vitamin C, folate and carotenoids that smoothen and tighten your skin. When you regularly eat high amounts of folates and antioxidants, it can reduce the depth of wrinkles on your skin.
Other than consuming foods good for the skin, you can also take safe supplements like the Saffola Fittify The Perfekt Gummies For Hair Skin & Nail Health. These gummies are enriched with all the goodness for you to lead a holistic diet plan that helps control hair loss and build collagen in your skin.
Conclusion:
Achieving and maintaining the skin of your dreams isn't easy, however, it isn't as difficult too. Once you switch to consuming a balanced diet that is rich in fruits and vegetables good for the skin along with maintaining some activity throughout the day, you're all set to experience great skin. Remember - you are what you eat!
FAQs on Best Foods For Healthy Skin:
-
What foods should I avoid to achieve healthy skin?
Foods and drinks to avoid if you want clear skin:
- Fatty foods
- Milk and dairy products
- Refined carbohydrates
- Alcoholic beverages
- High glycemic foods
-
What can I drink to keep my skin healthy?
Here are some drinks that will help you maintain great skin:
- Coconut water
- Turmeric milk
- Vegetable juices
- Green tea
- Lemon water with honey
- Fruit juices with no added sugar
-
Will healthy eating improve my skin?
When you follow a healthy diet, it provides your body with important nutrients that are essential for cell growth and keeps your skin looking soft, supple and spotless. Other than eating healthy, you need to get a good night's sleep, exercise and follow a skincare routine that suits your skin type.
-
Can any food darken my skin?
When you consume extra portions of fruits and vegetables on a regular basis, it can result in increased skin pigmentation. This is due to the naturally occurring chemicals in them called carotenes.
