12 Foods you should eat for Good Skin Health
Achieving and then maintaining a healthy and glowing skin can be a tough task in these times. Increased pollution and unhealthy food habits are a part of our daily life, which makes maintaining good skin health difficult. Rather than resorting to skin care products for quick fixes, eating a healthy skin diet will provide long term benefits. Here we talk about 12 foods that you should eat for better skin health. Read on!
What affects my skin health?
Skin is the most sensitive and largest organ of our body and is prone to damage by a number of factors.
Oxidative stress due to UV exposure, inflammation, stress, pollution and smoking produces free radicals that hurt cell structures. Free radicals increase inflammation, which damages cell membranes and impairs DNA and protein synthesis. This leads to cell mutations and premature aging.
Glycation reaction in the skin is a non-enzymatic process where protein and DNA bonds to sugar molecules. This results in structural, morphological and functional impairment in the skin. Some foods contain glycated products, especially those that are grilled, roasted, barbecued and fried.
Imbalance of sexual hormones especially in postmenopausal women with estrogen deficiency accelerates skin aging. Estrogen deficiency reduces the body’s ability to fight free radicals effectively. As a result, skin becomes thinner with less collagen, skin elasticity decreases, and wrinkling and dryness increases.
In simple terms, Telomeres are the protective caps at the ends of the DNA strands we have. To understand this better, imagine the plastic caps at the ends of shoelaces that keep them from fraying. Telomere performs a similar protective role for our DNA.
Each time a cell copies itself, the telomeres lose genetic material and keep getting shorter. Eventually, they get too short to function well, causing our cells to age and lose their ability to function as they should. In effect, telomeres act as the ageing clock in every cell.
Most importantly, they also shorten due to being overweight, being stressed and when you have a sedentary lifestyle; something we must try and avoid!
“Invest in your skin. It is going to represent you for a very long time.” – Linden Tyler
What should I do for better skin health?
For good skin, you need to look after it every day. Instead of going to see a dermatologist, better screen your grocery list first. Diet is an important component of good health, which leads to better skin health. Some foods have a role in skin protection due to their antioxidative properties and other components.
Nutrients such as vitamin A, vitamin C, vitamin E, zinc, manganese and omega 3 fatty acids should be an integral part of your healthy skin diet.
Here is a list of twelve foods that you can add in your diet for better skin health
Rich in the healthy monounsaturated fats, this buttery fruit can help your skin stay hydrated and supple. The fat from the avocado fruit also helps absorb vitamins and nutrients, much needed by the skin.
This superfood is said to pack a powerful nutritional punch. Along with being one of the most concentrated sources of vitamin C, broccoli also contains other antioxidants such as lutein, zeaxanthin and beta-carotene.
Brussels sprouts are an exceptionally rich source of protein, dietary fibre, vitamins and minerals. The vitamin A and folate present in brussels sprouts help in preventing sun damage, while the vitamin C present in it boosts collagen.
This spice obtained from the inner bark of a tree has a warming smell and distinct flavour. It has been established through various studies that Cinnamon can help in blood sugar control, digestion, alertness and memory development, and most importantly it also acts as an anti-aging agent.
Indulge only if it’s made with at least 70% cocoa. This decadent treat is full of flavonoids, basically compounds that act as antioxidants. It improves your mood and skin quality. And, it can also help you lose weight!
The skin of grapes contain resveratrol, which can help counter inflammation. Studies have also shown that it slows down the aging process and may fight the harmful effects of UV radiation and sun damage. Thus, grapes can be a useful addition to your healthy skin diet.
Considered to be the healthiest beverage, green tea is loaded with antioxidants and nutrients. It is one of the must-haves for better skin health. The high content of flavonoids and catechins make it a necessary addition to your diet.
The complex carbohydrates in oats mean they’re a low-glycemic food and won’t spike your blood sugar like refined bread, rice, and pasta can. Rich in fibre, oats also contain a natural plant chemical that helps prevent damage to skin cells and soothes skin irritation.
Vitamin C is one of the major ingredients present in skin care products. Orange is particularly rich in Vitamin C, which helps make collagen. Collagen is a protein that maintains skin elasticity and makes it glowy and vibrant. Oranges are also chock full of water that keeps your cells – and skin – hydrated and plump.
This fish is one of the top sources of healthy omega-3 fats that gives you better skin health. It primes your face and keeps it glowing. Some studies have suggested that omega-3s from fish may prevent skin cancer cells from growing and spreading. Clearly, one of the best fishes to eat.
The red arils of pomegranates possess potent anti-inflammatory properties, owing to the presence of the punicalagin. So much so that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.
Yes, red wine can give you better skin health. Don’t stop yourself from pouring a glass of your favourite wine or ordering it during a night out in the town. The resveratrol in red wine helps prevent damage to blood vessels, reduces bad cholesterol (LDL) and prevents blood clots. But drink in moderation.
Thus, a healthy skin diet rich in the above-mentioned foods can help you achieve good skin in the longer run. In addition to diet, for better skin health, you must also lower your stress levels, apply sunscreen well before sun exposure, sleep at least 6-8 hours a day and drink enough water. Do you know some other skin-friendly foods? Share with us in the comments box below.