You already now how important nutrition is for an optimal health. An unhealthy diet will make you gain weight, impact your metabolism, it can damage your organs, such as liver and heart and it can affect your skin.
This article looks at 5 of the most efficient foods to keep your skin glowing.
1. Fatty fish
Salmon, mackerel, and herring are excellent examples of rich sources of omega-3 fatty acids, which are important for healthy skin.
Omega-3 fatty acids are necessary to keep skin moisturised and thick. Any deficiency in Omega-3 fatty acids can cause dry skin. Dry skin also facilitates the appearance of wrinkles.
Omega-3 fatty acids help body fight inflammation and reduce acne. Studies on fish oil supplements show that it might help fight inflammatory and autoimmune conditions, such as lupus or psoriasis.
Fish is a rich source of vitamin E and zinc. Vitamin E protects skin from free radical damage and inflammation. It is one of the richest source of antioxidants. Zinc, on the other hand, helps the body regulate the production of new cells and it also reduces inflammation. Zinc deficiency can lead to delayed wound healing, redness and to skin inflammation.
Walnuts make a perfect snack for a healthy diet. Rich in omega-3 and omega-6, zinc, selenium and protein, these nuts are among the richest in health benefits.
Selenium is a mineral that makes sure your skin stays protected and firm. It stops free radical damage before premature wrinkles appear. It also protects the skin against UV damage, inflammation and pigmentation.
3. Sweet potatoes
Who does not love these ones?
Sweet potatoes, still little known in eastern countries, they are a great source of beta carotene. Beta carotene, once riches into the body, it will convert into vitamin A.
Beta carotene can also be found in carrots and pumpkins.
Sweet potatoes have amazing benefits for you and your skin. Very nutritious, low in calories, they are antioxidants and are great protectors against free radical damage. 100 grams of baked sweet potatoes give you the beta carotene that once converted into the body will be equal to six times more the DV of vitamin A.
Broccoli is vitamins packed. It is rich in zinc, lutein, vitamin A and vitamin C. All of these are great assets to your skin.
Lutein acts as beta carotene. It protects your skin against oxidative damage which can dry out your skin.
Vitamin C is an antioxidant. It protects skin cells against free radical damage caused by UV exposure. It also inhibits melanin production in the skin, which helps lighten hyper-pigmentation and brown spots, enhance skin radiance and even out skin tone.
5. Green tea
Green tea might protect your skin from aging and damage. A 12-weeks study conducted on women found that green tea reduces redness after sun exposure up to 25 %.
It also improves the firmness and thickness of the skin, keeping it moisturised.
However, you might avoid combining it with milk or sugar as these will reduce the healthy benefits you will gain.