Foods Good for Skin

The skin is the largest organ in the body. Unfortunately, it often doesn’t get the attention it deserves. On top of using quality skincare on the outside, it is also important what you eat. Learn about the foods good for skin!

The skin plays a vital role in maintaining good health and ensuring whatever is underneath is well protected. At the same time, it can act as an entry for disease-causing pathogens to invade.

That’s why healthy skin is essential. And sometimes that may require extra attention, especially on your food choices. While some foods may be suitable for general health, some may contain specific nutrients essential for healthy skin and, thus, should be consumed more in addition to other healthy foods.

Besides, the skin is constantly being exposed to unexpected environmental toxins that you may not have control over. This calls for more attention to ensure you maintain your skin healthy and well protected.

This article takes you through the best foods you can eat to promote skin health and wellbeing

1.   Avocados

Avocados are high in monounsaturated and polyunsaturated healthy fats that can deeply penetrate the skin, providing hydration and nourishment. This can help boost your skin’s immunity, reduce wrinkles and fine lines, and maintain smooth and radiant skin.

Avocado is also rich in vitamin E and C, powerful antioxidants that fight inflammation and protect against oxidative damage from free radicals on the skin. Moreover, combining vitamin E with vitamin C has been shown to be more effective.

Vitamin C is also essential for collagen formation, the main structural protein that promotes skin elasticity and protects the skin against sagging, increases blood flow, and reduces visible signs of aging like wrinkles. This helps keep the skin more plump and youthful.

2.   Sweet potatoes

Like avocado, sweet potatoes are rich in vitamins E and C, which are essential in maintaining supple, glowing, and healthy skin.

Sweet potatoes are also rich in beta carotene, a provitamin A, meaning it gets converted into the active form of vitamin A (retinol) once in the body.

Vitamin A promotes new skin cells, which speeds up healing, boosts the skin’s immune system, and prevents breakouts. It also increases collagen production, which firms the skin and prevents wrinkles and fine lines.

Beta carotene can also act as a sunblock, protecting the skin from sun damage.

According to research, a high concentration of vitamin A on the skin may make you look younger, while a deficiency will make you look older.

Studies also show that vitamin A can provide long-term anti-aging benefits and lower the risk of skin conditions such as cancer.

However, you need to keep in mind that vitamin A and E are fat-soluble vitamins. So pair them with a high-fat food like olive oil or avocado.

3.   Broccoli

Broccoli is rich in glucoraphanin, a compound that gets converted to sulforaphane, a sulfur-rich compound that offers antioxidant benefits, fights inflammation, and aids skin repair. Sulforaphane may also protect against sun damage and help maintain collagen levels in the skin.

In addition, broccoli is rich in many skin-promoting vitamins and minerals such as vitamin A, vitamin C, and zinc.

4.   Walnuts

Walnuts are an excellent food for the brain, skin, and health in general.

They are rich in zinc, an essential mineral that promotes cell stability, protects against UV damage, enhances wound healing, fights inflammation, and offers antioxidant defense against harmful free radicals.

They also contain omega 3 fatty acids and omega 6 fatty acids. Even though too much omega 6 is associated with increased inflammation, walnuts have a good ratio that helps prevent any inflammatory effects of omega 6.

5.   Red grapes

Red grapes are rich in resveratrol, a potent antioxidant compound that controls aging and maintains healthy skin.

They are also rich in another set of antioxidants known as anthocyanins. This provides anti-inflammatory, anti-allergic, and antimicrobial effects that can help clear acne and scars.

6.   Carrots

Carrots share a lot of similarities to sweet potatoes when it comes to skin health. They are high in beta carotene, a powerful antioxidant that protects the skin against UV radiation, thus preventing premature signs of aging. It also improves physical appearance and promotes skin health.

Carrots are also high in vitamin C, which promotes collagen production and prevents oxidative stress.

7.    Papaya

Papaya is a tropical fruit with numerous health benefits, including promoting a healthy gut, lowering cholesterol, maintaining cardiovascular health, reducing inflammation, promoting healthy kidneys, and fighting against cancer.

It’s also beneficial in promoting skin health. Papaya contains lycopene, an antioxidant that helps boost skin moisture, promote elasticity, and prevent skin texture changes, discoloration, fine lines, and wrinkles.

Additionally, it contains papain, an enzyme with skin cleansing properties. It’s beneficial in treating acne and blemish-prone skin, unclogging pores, and removing dead skin cells. That’s why it’s a common ingredient in most skincare products, such as scrubs, peels, body cleansers, and face masks.

8.   Tomatoes

Tomatoes are rich in beta carotene, lycopene, and lutein, all of which have been shown to prevent wrinkles and protect the skin against UV damage. In one study, supplementation with tomato-based products offered protection against sunburn.

In a similar study, consuming lycopene-rich products resulted in reduced UV radiation sensitivity.

Tomatoes are also full of vitamin C, which is essential for healthy and firm skin.

Final thoughts on foods good for skin:

Your skin is an important organ that requires as much attention as any other organ in the body. This may sometimes call for a more specific nutritional approach to ensure your skin gets all the necessary nutrients to fight inflammation, neutralize free radicals, offer protection against sun damage, prevent premature aging, and generally keep it healthy and glowing.

The best foods to help promote skin health include carrots, papaya, tomatoes, red grapes, walnuts, broccoli, sweet potatoes, and avocados.

For foods rich in fat-soluble vitamins such as vitamin A and E, remember to pair them with healthy fats to enhance proper digestion and absorption.

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