2019 is here and everyone likes to start off the year right. Many of us are dialing in our diets to ultimately get to our goal weight. Did you know, eating healthy will not only improve your overall health, but your skin can benefit greatly from fueling your body with healthy foods?? Our skin is the biggest organ in the body, lets take care of it.
FATTY FISH – such as Salmon, are rich in Omega 3 fatty acids as well as antioxidants. Omega 3 fatty acids have proven to be very beneficial in maintaining skin health. Omega 3’s help to keep our skin thick and moisturized. Deficiency in Omega 3’s can lead to dry skin. In addition, Omega 3’s can decease inflammation within the skin. Skin conditions like acne, psoriasis or eczema cause an increase in inflammation within our skin, which can lead to increased redness. Fatty fish also have a good amount of Vitamin E, which has been proven to be a very beneficial antioxidant for our skin. Lastly, fatty fish can have high levels of zinc. Individuals with zinc deficiencies can have more skin inflammation and have trouble with wound healing.
AVOCADOS – Healthy fats can improve the function of many parts of our body including our skin. Avocados are packed with healthy fats and these healthy fats help keep our skin flexible and moisturized. Avocados are also packed with Vitamin E and Vitamin C. Vitamin E helps protect your skin from oxidative damage. Ample amounts of Vitamin C in our diet can lead to increased collagen productions which keeps our skin nice and strong.
WALNUTS – Yet another healthy fat food. Are you seeing a trend here? Good healthy fats = moisturized skin. Walnuts have high amounts of both Omega 3 and Omega 6 fatty acids. When these fatty acids are combined in the correct ratio, they can fight inflammatory skin conditions, like psoriasis. Zinc is another micronutrient that walnuts are plentiful in. Zinc can promote wound healing, but also can help skin create a barrier which can fight against skin infections.
SWEET POTATOES – Are a great source of beta-carotene’s. Beta-carotene are found in a lot of fruits and vegetables such as oranges, carrots and spinach. Beta-carotenes are converted into Vitamin A, which is an essential vitamin for our body. When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin. High amounts of beta-carotenes are said to help contribute to healthier appearing skin by adding a warm, orange color to your skin.
RED OR YELLOW BELL PEPPERS – Like sweet potatoes, bell peppers are an excellent source of beta-carotene. They’re also one of the best sources of vitamin C, which as mentioned above is necessary for creating the protein collagen, which helps maintain healthy, firm and strong skin.
BROCCOLI – Your mother always use to tell your to eat your broccoli, well, you really should! Broccoli is packed full of vitamins and minerals which are extremely beneficial to skin health. Above you have read of the skin benefits of zinc, vitamin A and vitamin C. In addition, broccoli contains lutein. Lutein is a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled. Broccoli florets contain a very important compounds calling sulforaphane. Sulforaphanes has many benefits, however most importantly has the power of protective the skin from harmful free radicals.
TOMATOES – Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene. Like lutein, lycopene has been shown to protect our skin from sun damage and can help to prevent wrinkling of the skin
SOY – contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body. Consuming isoflavones daily can help to reduce the appearance of fine lines or wrinkles and keep skin strong and healthy. In some women, soy can help improve skin’s dryness and increase collagen production. Isoflavones also help protect our skin from UV radiation, which can ultimately help prevent some skin cancers.
DARK CHOCOLATE – You read that correctly! Dark Chocolate has some amazing benefits for promoting healthy skin. Dark chocolate is packed full of antioxidants, which can help keep your skin hydrated and thicker. In addition, the antioxidants in dark chocolate have been said to improve the skins ability to withstand UV radiation, decreasing the amount of sunburns you may experience. One still must apply sunscreen when consuming dark chocolate tho!
GREEN TEA– like any other foods containing antioxidants, helps protect our skin from sun damage and aging. In addition, green tea contains catechins, which are important compounds that can help reduce redness as well as helping to improve skins hydration, thickness and elasticity.
RED WINE – Dark Chocolate and red wine??? Now we are speaking my language. Red wine is contains resveratrol, which are found in the skin red grapes. Some studies have shown that red wine can slow the production of harmful free radicals, which can damage skin cells and cause skin aging.
WATER – Water, Water, Water! 60% of the human body is composed of water. With skin being the largest organ in the human body, keeping our bodies hydrated with water can have a great deal of benefits. Water helps to maintain optimum skin moisture, as well as delivering essential nutrients to the skin cells. Ample amounts of water can cause an increase skin’s elasticity, which can delay the appearance of fine lines and wrinkles. Water can also help with inflammatory skin conditions such as psoriasis and eczema.
What you eat can have a direct impact on your skins health. Make sure you getting the essential macro/micronutrients to help protect your skin and keeping in at its healthiest.