So for this week’s recipe; we have decided to display an array of healthy food choices that promotes a beautiful looking skin! The skin is the window to the entire body; this is because your health is reflected through your skin. Eat well and avoid foods high in saturated fat and you’ll see how it can result in good skin.
Processed, refined, and manufactured foods and snacks add to inflammation in your body, and also fuel inflammation on your skin. Skin inflammation can cause redness, acne, and a breakdown of structure that leads to sagging.
Processed foods can also spike your blood sugar, fueling acne and wrinkles through a process called glycation, which also causes the formation of free radicals.
Here is a list of highly recommended healthy foods that promotes a healthy skin:
The Antioxidants in blueberries help fight the signs of aging skin, and blueberries are a great source of it. Rich in vitamin C, blueberries can play a healthy role in an otherwise decadent dessert. It also tastes great as a cereal topping and tossed into salads.
Oranges are packed with water which helps keep your skin hydrated and vitamin C. Your body needs vitamin C to produce collagen, a protein that keeps skin firm and fights the appearance of aging.
Also rich in vitamin C and several other vitamins; tomatoes are a rich source of the potent phytochemical, lycopene. Lycopene is an important antioxidant that protects skin from sun damage (by eliminating free radicals caused by ultraviolet rays) and promotes circulatory health. It’s also been found to help fight cancer.
4– Fatty fish
Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E, and zinc.
Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.
6– Sweet Potatoes
Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.
7– Green Tea
The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity. While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There’s evidence that milk could reduce the effect of green tea’s antioxidants.
The skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day; all fluids count towards your daily allowance, but water is the best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too.
9– Eggs 🥚
The yolk is rich in vitamins that are essential for proper cell function, as well as contain the “beauty vitamin,” biotin. This B vitamin is more commonly known to help hair grow and strengthen fingernails, but research has shown it also helps protect skin from acne, rashes, and even dryness.
Introducing high fiber foods like oats into your diet; will feed your inflammation-reducing gut bacteria, minimize spikes in blood sugar that can contribute to skin problems, and strengthen and firm up your body tissues. That last benefit is because of oats’ high source of silicon, a trace mineral that also helps skin retain elasticity, slowing the signs of aging.
11– Dark Chocolate
The antioxidants in dark chocolate known as flavanols reduce roughness in the skin and provide sun protection. According to a study in Nutrients, cocoa’s antioxidants can protect the skin from oxidative stress, which can lead to premature skin aging. Chocolate is also a great source of pre and probiotics to help heal your gut and reduce inflammation.
Beans contain a ton of zinc, and this mineral can work wonders for breakout-prone skin. Studies have shown that people with acneic skin tend to have a lower level of zinc in their bodies. Beans rich in zinc can help control your body’s natural inflammatory responses, which often result in breakouts.
Carrots are good for all areas of your health, but especially your skin. No need to dish out hundreds of pounds on posh skincare products, as carrots could very well do the trick. The blend of high amounts of vitamin A and beta-carotene gives the skin a healthy look from the inside out and can benefit many skin types or help with varied skin concerns. Add more carrots into your diet and see how your skin improves.
14– Whole Wheat Bread
Think of whole-wheat bread and other whole-grain products as smart food for your skin — they’re a healthy alternative to refined white bread or pasta, says Kaufman Janette. “The white breads and white pastas create a spike in insulin, which isn’t good for your skin,” she explains. Whole grains are also packed with fiber, which promotes healthy digestion, and Kaufman-Janette points out that digestive problems are often reflected in unhealthy skin.
And a whole lot more healthy vegetables and fruits to choose from to promote that beautifully healthy and glowing skin! Now you know that what you eat can have a big impact on your skin health. So! Ensure you’re getting enough essential nutrients to protect your skin.
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