Nutrition and Health
Consuming unhealthy diet can cause harm to the metabolic process, lead to weight gain and even damage some organs, such as liver and heart. The type of food we eat affects our skin greatly and that is why it is said that you are what you eat.
Learn about the link between your diet and your body. Evidently, your diet can significantly affect your health and the aging process.
In this article, a few best foods that promote healthy skin will be discussed.
Oily fish – They are the best sources of the most important omega-3 fatty acids (EPA and DHA), which have great value in the maintenance of healthy skin. Oily fish like salmon, mackerel and herring, are excellent foods for a healthy body.
Omega-3 fatty acids are necessary for keeping the skin moisturized, thick and supple. Omega-3 fatty acids deficiency causes inflammation of the skin. Skin inflammation can cause redness and acne, this can be prevented by keeping the skin moisturized through regular intake of omega-3 fats from oily fish. Omega-3 fatty acids reduce the harmful effect of Ultraviolet rays from the sun.
According to studies, intake of oily fish supplements can reduce inflammatory and autoimmune conditions affecting the skin, such as psoriasis and lupus. Oily fish is also a good source of vitamin E and the most important antioxidants against aging. Consuming adequate quantity of vitamin E is recommended to protect the skin against inflammation and free radicals. Fatty fish is also the best sources of high-quality protein, which is needful for maintaining the strength and integrity of your skin.
Additionally, fatty fish contains zinc — a mineral necessary for the production of new skin cells, regulating inflammation and overall skin health. Deficiency of zinc causes lesions, skin inflammation, and delayed wound healing. Fatty or oily types of fish, like salmon, mackerel and herring are the best sources of omega-3 fatty acids, which reduces inflammation and keeps the skin moisturized. Fatty or oily fish are rich sources vitamin E of high-quality protein and zinc.
Avocados have high-quality content of healthy fats. The saturated fats are important for the proper functioning of the body and healthy skin. Intake of an adequate quantity of these fats is necessary to keep the skin flexible and moisturized. A study proved that over 700 women who consumed an adequate quantity of total fat specifically the healthy fats found in avocados have more supple and springy skin.
According to preliminary evidence, avocados contain compounds that protect the skin from sunburn. The damage of the skin by Ultra Violet (UV) can cause wrinkles and other signs of skin aging. Avocados are also rich in vitamin E, which is a vital antioxidant that serves as a protection for the skin against oxidative harm. Interestingly, vitamin E appears to be more effective when combined with vitamin C.
Vitamin C is also necessary to keep the skin healthy. It is needed for skin to create collagen, the most important structural protein that keeps the skin strong and healthy.
Common symptoms of lack of vitamin C include dry rough and scaly skin that tends to bruise easily. Thus, hard nowadays. Vitamin C is also an antioxidant which fights against oxidative damage of the skin caused by the sun and the environment and serves as a protection for the skin.
About 1/2 or 100 grams avocado gives 17% of the recommended dietary intake of vitamin C and 10 percent of recommended dietary intake (RDI) of vitamin E.
Avocados are rich with beneficial fats and are good sources of vitamins E and C, which are vital for healthy skin. Also, it protects the skin from sun damage.
Walnuts are very beneficial, They are excellent food for healthy skin and rich in fatty acid, omega -6 fatty acids and omega- 3 fatty acids more than other nuts. Any food with high content of omega-6 fats may trigger inflammatory conditions of the skin, like psoriasis. While a diet that contains omega-3 fats reduces inflammation in both the body and the skin. The western diet is rich in omega-6 fatty acid. walnuts serve as great protection against skin inflammation because of its high content of omega-6 fatty acids. Walnuts are also full of other nutrients which are vital for healthy and attractive skin. 28 gm (1 ounce )of walnuts is 6 percent of the recommended dietary intake (RDI) for zinc. It is necessary for healthy skin. Effective in the healing of wound and prevention of both bacteria and inflammation.
It also contains little quantity of vitamin E, vitamin C, antioxidants and selenium.
Walnuts are rich in essential fatty acids (EFAs), zinc, vitamin E, vitamin C, selenium and protein which the body require to keep healthy.
Seeds and nuts contain high levels of skin-boosting nutrients. Such as, phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E which are essential for healthy functioning of the body. 28 grams (1 ounce ) of sunflower seeds contents,10 percent recommended dietary intake of zinc, 37% of the recommended dietary intake of vitamin E, 32% of the RDI for selenium, and 5.4 grams of protein. Sunflower seeds contain important nutrients required for normal functioning of the body.
Sweet Potatoes (Ipomoea batatas)
Sweet potatoes have high levels of Beta-carotene, vitamin C and magnesium. They are also abundant in antioxidants.
Regular consumption of sweet potatoes may also help reduce inflammation. It can be converted into vitamin A in your body because it functions as pro vitamin A in the system. Beta-carotene is present in oranges and vegetables like spinach, carrots, and sweet potatoes.
One and a half cup of baked sweet potato(100 gm) contains adequate beta-carotene which is nearly four times the recommended dietary intake (RDI)of vitamin A.
Carotenoids such as beta-carotene promote healthy skin by protecting the skin from sunburn. Consuming a lot of beta-carotene will contribute to an overall healthier appearance and also a warm color on the skin. Sweet potatoes are a great source of beta-carotene. An antioxidant which protects them from sunburn and reduces the harmful effect of the sun on the skin.
Red or Yellow Bell Peppers
Bell peppers are also a good source of beta-carotene just as sweet potatoes. They body metamorphose beta-carotene into vitamin A.
A single cup(149 gm)of chopped red bell pepper is almost 92 %, which is the recommended dietary intake (RDI) for vitamin A. Bell peppers are among the great sources of vitamin C, which is vital for creating the protein collagen. They’re effective for building strong and firm skin. One cup (149 grams) of bell pepper gives 317% of the recommended dietary intake (RDI) for vitamin C.
A study in women consuming a lot of vitamin C proves that it suppressed the development of age dry skin and wrinkle.
Bell peppers are rich in antioxidants like beta-carotene and vitamin C.There are needed for proper functioning of the body. Vitamin C is vital for the creation of collagen and the structural protein that promote strong skin.
Broccoli is a good source of vitamins and minerals such as zinc, vitamin A and vitamin C which are necessary for healthy skin.
Its components also include lutein (carotenoid)which perform like beta-carotene. Lutein is amazing in skin protection, it prevents the skin from oxidative damage, that causes dryness of the skin and wrinkles. It also contains a compound known as sulforaphane, which has many benefits, such as anti-cancer properties and sun protection. It also neutralizes harmful free radicals and triggers other body protective agents.
Laboratory tests prove that sulforaphane decreased the number of skin cells killed by ultra Violet light by as much as 29%, with maximum protection of about 48 hours. Broccoli has properties like vitamins, minerals, and carotenoids. They are vital for maintaining healthy skin. The sulforaphane content of broccoli helps in the prevention of skin cancer and protect the skin from sunburn.
Tomatoes are an excellent source of vitamin C. They are also rich in all carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin. Lycopene, Beta-carotene, and lutein protect the skin and fight against wrinkles. Interestingly, consumption of tomatoes is recommended because of its high contents of all the major carotenoids, which provides excellent maintenance for the skin.
Combination of tomatoes and other fatty foods such as olive oil or cheese makes a mixture of food rich in carotenoids. The absorption of carotenoids will increase leading to healthy skin. Tomatoes have high contents of all the major carotenoids mainly lycopene and also an excellent source of vitamin C. These carotenoids contribute to amazing healthy skin.
Isoflavones are a soy component which can be classified as plant compounds. It can either mimic or block body estrogen.
Isoflavones are good for most of the body parts including your skin. A study in middle-aged women proved that daily intake of soy isoflavones for 8–12 weeks reduced fine wrinkles and improved skin elasticity.
Consuming Soy isoflavones will also meliorate dryness of skin and promote collagen in postmenopausal women. Which will result in the development of strong and smooth skin? Isoflavones also fight against skin cancer- by protecting both the cells inside the body from damage and the skin from UV radiation.
The effect of chocolate on the skin is amazing. The study shows that after 6 to 12 weeks of cocoa powder daily intake, participants experienced thicker and more hydrated skin. The also observed that their skin became less rough and scaly, less sensitive to sunburn and better blood flow. According to another study, intake of about 20 gm of high-antioxidant dark chocolate daily will build the skin to withstand over twice as much UV radiation. Surprisingly, other studies have come up with related results, which include the ability to improve the appearance of wrinkles. Dark chocolate with at least 70% cocoa is recommended.
Cocoa contains antioxidants which protect the skin from sunburn. The antioxidant contents of cocoa improve hydration, blood flow, and skin texture.
It serves as great skin protection from sunburn and senescence. Catechins is an antioxidant present in green tea. It promotes healthy skin in several ways. Green tea is effective in the protection of the skin against sun damage.
A 12-week study conducted on 60 women who consume green tea per day, shows that green tea is up to 25% effective in the reduction of redness from sun exposure. It also promotes the roughness, moisture, thickness and elasticity of their skin.
Regular intake of green tea is a great way to promote healthy skin. Don’t consume with milk. Evidently, milk decreases its antioxidant impact on the skin.
An antioxidant content of green tea called catechins are very effective in the protection of skin against sun damage and redness as well as improve its hydration, thickness, and elasticity.
Red wine contains an antioxidant known as resveratrol, a compound that comes from the skin of red grapes. Resveratrol has many health benefits, which include its ability to reduce the effects of aging. According to test-tube studies, Resveratrol can lessen the production of harmful free radicals, which damage skin cells and cause signs of aging. Alas, the quantity of resveratrol in a glass of red wine is sufficient to affect the skin. Red wine as an alcoholic beverage has negative effects if consumed excessively.
Is not advisable to start consuming a lot of red wine just because of its potential health benefits. But it is advised you drink in moderation.
The antioxidant content of red wine (Resveratrol), reduces the aging process by lessening harmful free radicals that weaken the skin.
The most important factor
The kind of food we consume have a great impact on the skin. Consume adequate essential nutrients to protect your skin. Foods mentioned in this article are great options to keep your skin healthy, strong and attractive.