You should eat more healthy foods that can help clear up your skin and slow down its aging process. Here are 14 foods will give you clearer skin.
Spending money on expensive skincare products can certainly help you achieve the glowing, dewy skin you’ve been wanting. But sometimes these skincare products act as just a bandaid, when in reality getting clearer skin often comes from the inside out, first.
According to a study published in the journal Nutrients, diets higher in saturated and trans fats can accelerate the skin aging process, as well as some diets higher in processed foods and added sugar. In addition to cutting these skin-damaging foods from your diet you can also eat more healthy foods that can help clear up your skin and slow down its aging process. Here are 14 foods will give you clearer skin.
Many people consider avocados to be one of the healthiest foods you can eat. The fruit is a good source of numerous vitamins and anti-inflammatory omega-3 fatty acids, and research shows that it can help promote heart health with a balanced diet. Along with these health benefits, avocados are also known to promote healthy skin.
Avocados are a blessing to our skin and general health. They contain antioxidants, including vitamin E, that attack free radicals with the potential to harm the skin. They also have monounsaturated fats, which keep your body’s cholesterol low. Consuming them helps hydrate your skin. As a result, your skin is safe from damage, and its aging process slows down.
Blueberries, blackberries, and cranberries—not to mention the all-powerful goji berry—are high in antioxidants and packed with nutrients. Antioxidants are anti-inflammatories that aid the body to heal itself while also protecting against further free-radical damage—doing wonders for your skin.
Berries are rich in antioxidants, including vitamin A and vitamin C. Ellagic acid, however, appears to be the antioxidant prevalent in this food group that is also responsible for some of its skin-related benefits.
Eggs provide many health benefits and lean protein, and many beauty experts say that their nutrient content can help with skin aging as well.
Eggs are filled with protein for repairing and firming the skin. They also have lutein that improves the skin’s elasticity and hydration, leaving you with a more youthful glow.
4. Chia seeds
Chia seeds are rich in plant-based Omega 3s, protein, and soluble fiber. Omega 3s in chia seeds provide an anti-inflammatory effect and can protect the skin from inflammatory conditions, like eczema, hyperpigmentation, etc…
Additionally, protein is at the foundation of healthy skin structure. And finally, soluble fiber can help keep the gut healthy, which may boost healthy probiotic balance in the gut and ultimately the skin. Chia seeds are also very hydrating, helping keep the skin plump.
5. Leafy green veggies
Leafy greens like spinach, kale, collard greens, broccoli, and Brussels sprouts pack a powerhouse of antioxidants and vitamins that provide a multitude of skin benefits.
They provide the body with vitamin A, which works against dry, flaky skin; vitamin C, which undoes the sun’s damage to collagen and elastin; and vitamin E, which helps fight against inflammation. Furthermore, leafy greens contain folate, a nutrient necessary for DNA repair.
6. Sweet potato
Sweet potato is rich in beta-carotene, vitamin A, vitamin E, and antioxidants. Beta carotene (a vitamin A precursor) and vitamin A itself fight discoloration and early signs of aging in the skin by supporting healthy skin renewal. Vitamin E supports collagen in the skin, and antioxidants fight inflammation-related skin damage.
Cucumbers are rich in water, vitamin C, and folic acid. Cucumber promotes skin health both from the inside and the outside. Eat it to keep your skin hydrated and for the antioxidants to prevent skin damage long term. Put it on your face to decrease inflammation, reduce swelling, and promote healing from sun damage.
Cucumber is soothing, hydrating, and contains silica which will hydrate and strengthen your skin.
Turmeric can be used in dishes, smoothies, and other drinks to help with inflammation and provide your skin with a nutrient boost.
Turmeric is an amazing skin-enriching food that reduces inflammation in the body. This mustard-colored powder is found all over traditional Indian cuisine and is not only delicious but can be used topically to remove dark spots around the eyes and brighten your complexion.
Take a teaspoon of turmeric, add it to warm water, and drink it to help your skin fight against free radicals. Turmeric can also be used as a treatment for acne and cystic breakouts.
Walnuts contain nutrients beneficial for our skin and bodies. Walnuts are richer than most other nuts in both omega-3 fatty acids.
For example, one ounce (28 grams) of walnuts contains 8% of the daily recommended value for zinc, an essential mineral required by the skin to function properly as a protective barrier. It’s also integral in the process of wound healing and optimizing immune system function to combat both bacteria and inflammation. Although not its primary skin benefit, walnuts also provide small amounts of the antioxidants vitamin E and selenium.
Oranges are full of ingredients that help boost your complexion. Oranges are rich in vitamin C, which is necessary for protection against sun damage and for producing and maintaining collagen, which gives skin its underlying structure and plump appearance. The antioxidants in oranges fight free radicals, which help to slow down the production of wrinkles and stop premature aging.
Another fruit that comes packed with helpful vitamins and antioxidants is strawberries.
Strawberries are full of vitamin C and are a perfect fruit to add to your diet to improve your skin’s health. Antioxidants within fruits like strawberries help build collagen and elasticity and even protect against UV rays. Have oily skin? Strawberries even cut down on oily pores!
You can use them as a puffy eye treatment in the morning when you’re feeling fatigued. Trying to turn back time? Well, you can’t really do that, but strawberries have anti-aging effects that keep your skin glowing and youthful. Chop up some strawberries and put it in a smoothie or even your favorite salad and wait for your skin to glow from the inside out.
12. Celery juice
Recent research shows that celery juice is an incredibly powerful drink that is potent in helpful antioxidants. Because of this, it can promote clearer skin and better overall health.
Celery juice is an anti-inflammatory and an antibacterial. It’s rich in antioxidants, minerals, enzymes, and phytonutrients, including apigenin, luteolin, ferulic acid, and vitamin K. It helps hydrate your skin and helps flush out toxins.
13. Green tea
This beverage deserves a category all its own in any article about foods for healthy skin. The skin-health properties in this beneficial drink just can’t be beat.
It has anti-inflammatory properties, and it’s protective to the cell membrane. It may even help prevent or reduce the risk of skin cancer.
Indeed, a study published recently in the Archives of Dermatology shows that whether taken orally or applied to the skin, green tea can reduce the risk of damage from ultraviolet light (such as the burning rays of the sun), and thus reduce the risk of skin cancer.
The polyphenols in green tea have anti-inflammatory properties that may also be beneficial to skin health overall.
14. Non-Dairy Milk
Non-dairy milk options might not actively work to clear up your skin, but switching from dairy milk to an alternative option could make all the difference in your acne breakouts. Although there are studies linking skim milk and dairy milk with acne (likely due to the whey and casein found in dairy), you don’t have to give up dairy completely in the name of clear skin.
The studies show that there’s an association between milk and ice cream and acne, but there’s not an association with yogurt and cheese with acne. We think that’s because of the prebiotic benefit that’s found in the cheese and yogurt, so that sort of negates the negative effects of the dairy. In other words, stick with the yogurt, but pass on the skim milk.