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12 Foods To Eat For Amazing Skin!
Food & Drink
Here are the top 12 foods to incorporate into your daily diet for radiant, glowing — and most importantly — healthy skin.
Greek yogurt is rich in riboflavin (vitamin B2), vitamin B6, vitamin B12 and protein, a daily serving of the plain, unflavored variety will help to detoxify your skin. If you are an acne sufferer, consider adding anti-bacterial Manuka Honey to your yogurt, since it’s high in hydrogen peroxide, a key ingredient in acne-fighting formulations, and beneficial for wound healing.
Avocados are rich in vitamins A, D and E. Avocados are one of those wonder foods that do everything.“The avocado is rich in good fats, phytonutrients and full of Vitamin E for hydration. It gets to the skin cells in the basal (deepest) layer of the skin,” says Great Neck, N.Y.-based dermatologist Jeannette Graf, M.D.
Watercress isn’t a regular go-to for most of us, but watercress is mineral- and antioxidant-rich (packed with vitamins A, B1, B2, B6, C, E and K) and can beautify the complexion. “It’s an aquatic plant and full of antioxidants, iron, calcium and minerals like iodine that are great for the skin.” Studies have shown that daily consumption of watercress has an increase in antioxidant levels that assist with overall body and skin health.
As we age, our skin looses it’s bounce-back ability, thanks to supplies of collagen slowly dwindling. Packed with calcium, Vitamin E and protein (which creates skin cells), tofu has the ability to slow down the loss of collagen and maintain skin elasticity.
You’ve got some choices here, and they’re all delicious. Try: strawberries, raspberries, blueberries, goji berries.Darker berries contain more antioxidants (that attack free radicals produced by things like UV damage and pollution) and they also load you up on healthy vitamin C to reboot the collagen supply.
Good news for salmon eaters: new research suggests that twice-weekly consumption of salmon could protect against skin cancer. The high levels of omega-3 fat found in this oily fish are also great for overall skin health: salmon “reduces inflammation as opposed to meat, which increases it,” explains Dr. Graf.
We know tomatoes are good for your heart and blood, but studies show that they also help shield against sun damage and aging skin. Researchers have observed that lycopene, the phytochemical in tomatoes that makes them red, increases the skin’s sun protection and reduces damage from exposure. It’s also said to stimulate circulation and the production of collagen for a soft, youthful face. “Tomato has to be cooked, however, for the antioxidant boost,” notes Dr. Graf. “Look for tomato sauces or ketchup. Eating raw tomatoes won’t give you a lycopene benefit.”
The humble nut, whether it’s an almond, pine nut, hazelnut or walnut, contains a big dose of vitamin E, selenium (an antioxidant with a high mineral count), omega-3 fats and zinc, which amps up your collagen levels to keep skin taut and protect skin against cell damage. Nuts “are also high in fibre, which keeps the colon moving,” says Dr. Graf. “The better the colon is working, the less pressure our skin is going to be to release waste, which clogs it.”
Flaxseeds, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds — have skin-boosting properties. They’re bursting with the aforementioned vitamin E and selenium and will help to achieve a radiant complexion.
There are loads of “miracle” teas promising to help us with weight loss and glowing skin, but the humble green tea actually works. ”It’s full of antioxidants and studies have shown that this does minimize the UV treatment on skin,” notes Dr. Graf. “The more you drink, the higher your levels are. There is evidence of lower skin cancer rates in countries like Japan, where people higher levels of green tea in their skin.”
Additionally, peppermint tea has been shown to normalize the hormone levels that contribute to problematic skin.
Is there anything kale can’t do? “Kale is a major powerhouse food — it’s the most alkaline producing vegetable there is, which is great for giving nutrients to the inner basal layer of our skin,” says Dr. Graf. It also makes a surprisingly delicious smoothie ingredient.
Broccoli: detoxifies, is an anti-inflammatory, contains Vitamins A, C and K and also is packed with sulforaphane.
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