10 Best Foods For Healthy Skin

Foods For Healthy Skin!
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When it comes to healthy skin, what you eat plays a huge part! Whatever foods go into your body can affect your hormones which in turn can cause acne or inflammation. Other foods also help slow the effects of aging and inflammation.

1.) Olive Oil

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While fat usually gets a bad wrap nowadays, some are called essential fatty acids for a reason! Very much like omega-3s and omega-6s, monounsaturated fatty acids are the building blocks of healthy cell membranes. These help with the elasticity and health of skin cells, as well as its natural oil barrier that keeps skin hydrated and younger looking. Of the fats in olive oil, 75% is monounsaturated fatty acids – beating out all other oils including sunflower and peanut oil. Antioxidants in olive oil also prevent the damage from free radicals, so those who enjoy 2 teaspoons a day enjoy 31% fewer signs of aging compared to those who do not!

 

2.) Tomatoes

Foods For Healthy Skin: Tomatoes

While enjoying the sun’s rays is important to get your vitamin D, too much exposure can negatively affect the melanin levels in our skin which causes wrinkles and age spots.

Loaded with the antioxidant lycopene, tomatoes help improve our skin’s natural SPF. From a study of individuals in the UK, people who ate 5 tablespoons of tomato paste daily had 33% more protection from sunburn compared to those without.

 

3.) Dark Chocolate

Foods For Healthy Skin: Dark Chocolate

Antioxidants are powerful vitamins to have in your diet for healthy skin. They effectively combat free radicals – unstable cells that begin to destroy others around them. Antioxidants stabilize these cells to prevent the breakdown of others, resulting in healthy cells, skin, hair, bones and organs. To reap the good skin benefits without risking weight gain, enjoy a 1 ounce portion of high flavanol cocoa or cocoa powder daily.

 

4.) Sardines


As we were mentioning earlier, healthy fats are super helpful in the mission for healthy skin. One serving of sardines (3.5 ounces) contains 1.5 grams of omega-3 fatty acids, making it one of the best sources of it around. Since inflammation is the root cause of acne, getting the daily recommended amount (.5 grams) of omega-3s – also found in salmon – can help keep your skin clear from blemishes and dry patches.

 

5.) Green Tea

1. Green Tea Contains Bioactive Compounds That Improve Health 2. Compounds in Green Tea Can Improve Brain Function and Make You Smarter 3. Green Tea Increases Fat Burning and Improves Physical Performance 4. Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer 5. Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s 6. Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection 7. Green Tea May Lower Your Risk of Type II Diabetes 8. Green Tea May Reduce Your Risk of Cardiovascular Disease 9. Green Tea Can Help You Lose Weight and Lower Your Risk of Becoming Obese 10. Green Tea May Decrease Your Risk of Dying and Help You Live Longer

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While green tea is great for weight loss due to its metabolism boosting properties, it is also great for skin health because of its polyphenols – flavonoids and catechins – which are powerful antioxidants. People who drank green tea daily for 12 weeks reported skin that was more elastic and smooth, and one quarter had less sun damage when exposed to UV light than those who did not drink the tea.

There Are Many Benefits From Drinking Tea

 

6.) Kale


Being one of the best sources of lutein and zeaxanthin, it’s no wonder kale is good for your skin (and many other things). These nutrients actually absorb and neutralize free radicals created by the sun. Apart from this, one cup of kale has over 130% of your daily recommended amount of both vitamin C and A – other powerful antioxidants that protect us from damage by free radicals.

See What Makes Kale A Superfood Here!

 

7.) Walnuts


Did you know walnuts are the only type of nut that contain enough omega-3 fatty acids to make a dent in your R.D.A? This makes them great for people who do not eat fish or meat. The omega-3 they carry is alpha-linolenic acid, a fat that can cause eczema if you don’t get enough of it.

 

8.) Eggs

Foods For Healthy Skin: Eggs

The proteins found in eggs are the building blocks of collagen and elastin tissue – two important compounds that keep skin taut and less wrinkled. While the protein is beneficial for healthy skin, the low fat content of eggs also plays a part. Contrary to essential fatty acids, less saturated fat is a good thing for your skin. Just 17 grams of saturated fat increases your odds of developing wrinkles by 28%.

 

9.) Almond Milk


Did you know dairy is highly inflammatory? This means it can aggravate acne, wrinkles and rashes. To avoid inflammation from dairy products, try using almond milk in place of regular milk. It has a light, mildly sweet flavor naturally, so choose unsweetened almond milk to avoid high sugar content.

 

10.) Water

Foods For Healthy Skin: Drink Water
We are 75% of it anyway!

Drinking water regularly is important for countless reasons, but staying hydrated is optimal for skin health. When your cells are hydrated skin appears more plump and less wrinkled. Another reason to fill up on water and not sugary juices, sodas or sports drinks is because high blood sugar levels can result in sugars attaching to the proteins in collagen. This then produces a compound that causes skin to sag and wrinkle. If you find water too boring to drink on its own, try adding lemon.

 

What To Avoid

Foods For Healthy Skin: Stay Away From Fast Food

The biggest cause of skin irritation is inflammation – so avoid foods that cause it! These are the top 3 inflammatory foods to avoid.

Cow’s Milk. It spikes blood sugar, which causes inflammation which leads to acne. There are also hormones that can block pores.
Sugar. While we are not saying 1 cookie can lead to a break out, excess levels of sugar per day can cause high blood sugar = inflammation.
Fats. Saturated fats from greasy fast foods creates inflammation = acne.

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March 8, 2017