Everyone has a favorite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones, and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple, and blemish free.
That said, as much as we may try to resist it, our skin does naturally age. Wrinkles and age spots are the inevitable results of time. But skin aging may be sped up by overexposure to the sun and tanning beds, strong soaps, chemicals, and poor nutrition. With this in mind, a holistic approach is best.
Treat your skin kindly and optimize your nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a very little balanced diet. This should give optimal levels of the nutrients that are crucial for radiant skin, including Beta-carotene, vitamins C and E, zinc, and selenium
#1 Eat A Minimum Of Five Portions Of Fruit And Vegetables Every Day.
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Fruit and vegetables contain powerful antioxidants that help to protect the skin from the cellular damage caused by free radicals. Free radical-. Smoking, pollution, and sunlight can cause wrinkling and age spots. Eat a rainbow of colorful fruit and vegetables and aim for at least five portions a day.
Beta-carotene found in carrots, sweet potatoes, and pumpkin, and lutein found in kale, papaya and spinach are potent antioxidants important for normal skin cell development and healthy skin tone.
#2 Eat Enough Vitamin C.
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Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant skin and help blemishes heal properties.
The best sources are blueberries, broccoli, guava, kiwi, fruits, oranges, papaya, strawberries, and sweet potatoes. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.
#3 Don’t Crash Diet Repeatedly.
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Losing and regaining weight can take its toll on your skin, causing sagging wrinkles and stretch marks.
Crash diets are often short in essential vitamins and minerals over long periods of time. This type of dieting will reflect on your skin. It is always best to eat a healthy, balanced diet. If you are considering trying a weight loss plan, make sure you have all the facts.
#4 Stock Up On Selenium.
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\Selenium is a powerful antioxidant. It works alongside other antioxidants, such as Vitamin Z and C, and is essential to support the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage, and age spots. One way to boost your intake is to eat Brazil nuts.
Just four nuts will provide the recommended daily amount. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, weed germ, tomatoes, and broccoli.
#5 Eat Enough Vitamin E.
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Vitamin E protects the skin from oxidative damage and supports healthy skin growth.
Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts, sunflower, and corn oils six. Drink six to eight glasses of water a day. Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired, and slightly gray. Drink six to eight glasses of water a day.
All fluids count towards your daily allowance, but water is the best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal caffeine-free teas are good too. Don’t forget that. Some fruit and vegetables such as watermelon and cucumber also contribute to fluids.
The added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. Try to avoid smoking and excessive alcohol consumption as both can age the skin.
#6 Eat Some Healthy Fat.
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Unsaturated and polyunsaturated fats- the types found in avocados, oily fish, nuts, and seeds provide essential fatty acids, which act as a natural moisturizer for your skin, keeping it supple and improving elasticity.
These fats also come packaged with a healthy dose of vitamin E, which will help protect against free radical damage.
#7 Opt For omega-3.
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Make sure you get enough Omega-3 and Omega six fats. These are essential fatty acids, which means they cannot be made in the body and must be obtained through the diet.
You will find Omega three seconds in oily fish and plant sources such as lin-seeded oil, chia seeds, walnuts, and rape seed oil. Omega three fats encourage the body to produce inflammatory compounds which may help inflammatory skin conditions such as eczema and psoriasis.
#8 Eat More Phyto-estrogens.
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Phyto-estrogens are natural chemicals found in plant foods. They have a similar structure to the female sex hormone estrogen and have been found to help keep our natural hormones in balance. There are different types. Some are found in soil bean products such as tofu, whereas others are found in the fiber of whole grains, fruit, vegetables, and linseed. Include phytoestrogen-rich, soya, fruits, and vegetables as part of a balanced diet.
#9 Go For Low-GI Carbs.
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The glycemic index is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body into glucose. Try to eat plenty of beans, pulses, porridge, and other low-gi, slowly seeing carbohydrates. These release sugar into the bloodstream gradually providing you with a steady supply of energy and leaving you feeling satisfied for longer, and therefore less likely to snack.
Avoid high-GI carbohydrates like biscuits and sugary drinks as they lead to the production of insulin, which may damage collagen and accelerate wrinkles.
#10 Eat Plenty Of Zinc.
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Zinc is involved in the normal functioning of the sebaceous glands in the skin and helps to repair skin damage and keep skin soft and supple.
Zinc-rich foods include fish, lean red meat, whole grains, poultry, nuts, seeds, and shellfish.
In the end, we would like to say that of course, external skincare is important but healthy skin glows from within like nothing else. Developing good eating habits are not only good for your skin, but for your organs and overall body as well. A healthy lifestyle helps you stay strong and boosts your immunity in the longer run too. So eat healthy folks!