Many years ago it was known that there are certain foods that are healthier for the body, affecting our mood, energy, muscle building and even our skin. Today I wanted to focus on foods that contribute and help the facial skin and skin in general.
Everything we eat directly affects our body and of course our skin. Problems with the digestive system and poor absorption of food in the stomach, affects the amount of minerals, vitamins and antioxidants needed for healthy skin.
There is a wide variety of foods in all sorts and flavor that are excellent for facial skin and for skin in general. Here is the list of 20 best food for your face skin including tips for incorporating them into your diet.
1. Red pepper, strawberries and kiwi
They are an excellent source of vitamin C, Eating a glass of strawberries, kiwi or even red pepper can give you easily the right amount of vitamin C that needed
Aside from boosting the activity of Vitamin E, Vitamin C itself is also important for our skin.
Vitamin C participates in the process of building collagen, which is a very important protein in the structure of the skin. Collagen contributes to the strength of our skin – and it too is an asset against the hot sun of the spring and summer months. That’s why red pepper and kiwi star in second place in our festive list of good foods for facial skin.
2. Avocado
We all know and love the avocado! In addition to a variety of healthy fats that contribute to the elasticity of the facial skin (and the skin in general) avocado contains vitamin E which functions in our body as an antioxidant. Among other things, vitamin E helps protect our skin from the oxidative damage caused by the sun. Interesting studies show that a combination of vitamin E and vitamin C intensifies its action. Therefore, avocado enters at the top of our list of good foods for facial skin
3. English walnut and salmon fish
Both northern sea fish like salmon and English walnuts contain omega 3. Much has been said about omega 3; Which is important for the structure of our brain, which has anti-inflammatory elements. Well, omega-3 fatty acids probably contribute to our skin health as well. That’s why they are both on the list of good foods for the facial skin – for the same reason!
According to several studies published in the journal Nutrition for Healthy Skin, it seems that omega-3 fatty acid deficiency leads to the phenomenon of particularly dry skin. From this it can be concluded that nutrition for the facial skin should include a sufficient amount of omega 3. Omega 3 may help maintain healthy, supple and possibly radiant skin. Therefore, it is important to include northern sea fish in our diet – along with English walnuts and other sources of omega 3 such as flax seeds.
Another nutrient that is also found in English walnuts and also in salmon – zinc! Although this mineral (like all minerals by the way) is needed by our body in minimal amounts, it is one of the ingredients needed to produce the same collagen that is an important cornerstone in building of our skin. Zinc deficiency can lead to difficulty in healing wounds and skin burns.
4. Soybeans and Tofu
Great news for vegans and vegetarians as well as for everyone. another reason to eat products made from soybeans. Soy products, like tofu, contain herbal compounds that are beneficial to our skin: isoflavones!
Soybeans or edamame and tofu contain the soy isoflavone known as aglycone. One small study involving middle-aged women found that eating foods rich in isoflavones derived from soybeans every day for 8-12 weeks may reduce fine lines and even improve skin elasticity. The effective way to do this is to simply incorporate soy products in the same facial skin diet from time to time. Soybeans are also known to reduce the risk of ovarian cancer and diabetes
5. sunflower seeds
In general, nuts and seeds are good sources of nutrients that strengthen the skin. And a little more than all of them are – sunflower seeds!
A dose of 28 grams of sunflower seeds contains about 49% of the recommended daily allowance of vitamin E. So just as avocado enters the list of good foods for the facial skin, so also does of beautiful sunflower seeds in your salad.
6. Sweet potatoes and carrots
One of the most significant vitamins in protecting our skin is Vitamin A. You have probably heard of it in some advertisement for a skin whitening cream. True, it is widely used in the world of cosmetics, but most effective to obtain from our food.
Vitamin A comes to us from food as beta carotene. The same beta carotene is converted in our body to vitamin A. It is easy to identify beta carotene by the color of the plant we eat – orange!
Therefore both sweet potatoes and carrots help us get vitamin A. And they are on the respectable list of good foods for the facial skin – and for the skin in general.
7. Water – and lots of it
True water is not food, but it is very important to drink from it and a lot.
Our skin contains a large amount of water, in fact a tenth of all the water in our body is stored in the skin tissue. Water can help flush toxins from the skin and shrink your pores, making them less likely to clog and cause a zit.
When we drink water our skin is stretched and gets elasticity that reduces wrinkles and looks tight. Not-drinking water of course will have a direct effect on our skin that which will lead to wrinkles and dryness of the skin. The presence of water in the skin tissue maintains its volume and also our elasticity. Even a slight dehydration that is not manifested in a headache can adversely affect the appearance and health of our skin.
8. Tomatoes
Tomatoes are an excellent source of vitamin C that we have already talked about and also contain all the major carotenoids, including lycopene.
Beta carotene, lutein and lycopene have been shown to protect the skin from sun damage. Lycopene is a powerful antioxidant with many health benefits, including sun protection, improved heart health and a lower risk of certain types of cancer. They may also help prevent wrinkles.
Because tomatoes are rich in carotenoids, they are an excellent food for maintaining healthy skin!
9. Turmeric
Turmeric has a ton of skin-boosting benefits. Turmeric has been reported to help with eczema, psoriasis, acne, and wound healing. Turmeric contains the antioxidant curcumin, which is also anti-inflammatory and can lighten pigmentation. It helps heal and prevent dry skin. Turmeric slows the skin aging process and is used to diminish wrinkles, keep skin supple, and improve skin’s elasticity. Try this golden milk recipe made from coconut milk and ground turmeric.
Golden Milk
Ingredients
- 1 1/2 cups light coconut milk
- 1 1/2 cups unsweetened plain almond milk
- 1 1/2 tsp ground turmeric
- 1/4 tsp ground ginger (see notes for fresh*)
- 1 whole cinnamon stick (or 1/4 tsp ground cinnamon // I prefer the stick!)
- 1 Tbsp coconut oil
- 1 pinch ground black pepper
- Sweetener of choice (agave syrup, honey, etc.)
Instructions
- To a small saucepan, add coconut milk, almond milk, ground turmeric, ground ginger, cinnamon stick, coconut oil, black pepper, and sweetener of choice.
- Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling – about four minutes – whisking frequently.
- Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger.
- Serve immediately, dividing between two glasses and leaving the cinnamon stick behind.
10. Figs
The tiny seeds in a fig are filled with nutrients that help cleanse the digestive tract of toxins; which is vital to enhancing your skin’s glow. However, figs are naturally high in sugar, so limit your daily intake to only a few. Try throwing a few in your morning smoothies to get a nutrient boost and a little extra sweetness!
10. Lemons
Lemons detoxify the body by helping your digestive system and liver eliminate waste quickly. Start every morning with a cup of hot water and lemon. Continue drinking water with lemon throughout the day, and squeeze lemon on top of salads and vegetables. Double up and get the benefits of lemon by not only eating it, but applying it topically as well and add a vitamin c booster into your daily routine.
11. Yellow pepper
If you are a fan of peppers and you were happy about the red pepper that came on the list of good food for facial skin, you surely thank me for including yellow pepper on our list of nutrition for facial skin – and for skin in general.
Similar to sweet potatoes, peppers are an excellent source of carotene, which in our vine turns into vitamin A.
One cup containing 149 grams of yellow pepper contains about 156% of the daily ration of vitamin A.
They are also one of the best sources of vitamin C. This vitamin is needed to make collagen protein, which keeps skin firm and strong.
12. Red grapes
Just like red wine, red grapes also contain the strong antioxidant resveratrol! Unlike wine in grapes there is no alcohol so they are preferable in this case of nutrition for the facial skin.
Resveratrol is attributed a wide range of health benefits, including reducing the effects of our skin aging
13. Broccoli
Broccoli is one of the most impressive vegetables in terms of nutritional value. Broccoli is full of vitamins and minerals that are important for skin health, including: zinc, vitamin A and vitamin C.
In addition, it contains lutein! It is a carotenoid (antioxidant) that acts like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause our skin to dry out and wrinkle.
If that’s not enough, broccoli flowers also contain a special compound called sulforaphane, which boasts some impressive potential benefits. Like, its ability to provide powerful protection against sun damage; Once by neutralizing harmful free radicals and also by “activating” our body’s immune systems.
Phytochemicals like sulforaphane are antioxidants that cancel out free radicals. Free radical are tiny particles that weaken and damage healthy cells. They form in your body because of pollution, UV rays, food additives and preservatives, and even through natural processes like digestion. It reduces inflammation.
14. Almonds
Almonds are loaded with Vitamin E, the antioxidant responsible for your skin’s smoothness and suppleness. There’s even research suggesting that vitamin E may fight the signs of aging by protecting skin against the damage caused by ultraviolet rays. Keep a bag of almonds handy to snack on throughout the day.
15. Beets
The powerful combination of vitamins and minerals in beets help fight the signs of aging to keep the skin firm. The folate, vitamin A, potassium, and magnesium in beets stimulate cell production and repair, protecting skin from premature aging and wrinkles. Try a cleansing morning juice with beets along with an apple and a hint of ginger.
16. Olive oil
A good and healthy digestive system results in better absorption of vitamins and minerals, That is why it is very important to eat foods that help the absorption of food and also strengthen the digestive system.
Gut bacteria and gut microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation. Use it for salad dressing or drizzle it over cooked vegetables. Some studies have also found olive oil to be beneficial in easing indigestion problems and can also benefit your pancreas through lowering its requirement to produce digestive enzymes.
You can also use olive oil direct on your skin Olive oil is rich in vitamins and antioxidants, and has been linked to improved skin moisturization, anti-aging effects ,and relief from sun damage. Olive oil can be used on the skin on its own or as part of skincare products such as facial cleansers or lotions.
17. Ginger
Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep food moving through the gut. Add fresh grated ginger to soups, stews, smoothies or stir-fries. Pour boiling water on grated ginger to make refreshing ginger tea.
Ginger is in the same family as turmeric and has similar anti-inflammatory qualities. The active ingredients in ginger are chromium, magnesium, zinc, and potassium. These are major players in blood circulation and tissue repair, both extremely important functions when it comes to skin health. Try this soothing and invigorating fresh ginger tea recipe.
Ginger Tea
- Thinly slice your fresh ginger. No need to peel the skin, but rinse it and scrub off any visible dirt. Use about a one-inch piece of ginger per cup of tea.
- In a saucepan, combine the ginger with water and bring it to a boil over high heat. Reduce the heat to a gentle simmer.
- Simmer for five to ten minutes.
- Pour the tea through a sieve to catch all of the ginger and serve.
18. Yoghurt
Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions and add your own fruit for a tasty breakfast. Yoghurt drinks can contain high numbers of bacteria that are good for the gut, far more than you would find in a normal yoghurt. Do be mindful though as they can have a high sugar content.
Yogurt is rich in zinc and has anti-inflammatory properties. It also contains probiotics that will help restore your skin’s natural barrier.
Treat acne: Yogurt has natural anti-bacterial and anti-fungal properties, that can help prevent breakout of acne and ensure a glowing and healthy skin.
19. Dark Chocolate
The high percentage of cocoa in dark chocolate is what is important here. Cocoa is a high-quality antioxidant that several studies have found to help maintain our skin tissue uniquely.
One study found that eating 20 grams of dark chocolate a day can allow our skin to withstand more than twice as much UV radiation before it starts to “burn in the sun,” compared to eating low-antioxidant chocolate. dark chocolate increases blood circulation in the body for up to 2 hours. When your blood circulates at an optimum level, all your skin cells are being nourished and essentially woken-up
Does this mean that eating dark chocolate every day is recommended? No, that just means it was the research structure. We can at this point conclude that if already chocolate – then dark chocolate!
20. Dates
Dates are an excellent source of vitamin C and D which helps to maintain your skin elasticity and keeps your skin smooth. Dates also come with anti-ageing properties and prevent the accumulation of melanin.
The antioxidants present in dates keep the effects of free radicals in check and delay the appearance of wrinkles and fine lines. In addition, dates contain nutrients that enhance the strength of the subcutaneous tissues, which results in softer and smoother skin. You can slice them up and put them in your salad, or eat them raw as a desert.
In conclusion, facial skin nutrition includes a respectable list of good facial skin foods (and drinks) that come in a variety of shapes and flavors. To ensure complete protection it is important to diversify them and make sure that at least some of them are included in the daily menu.
This is not a substitute for medications or supplements if needed, but to support healthier skin on the inside as well. Do not forget to protect your facial skin both inside and out, do not expose too much to the sun and always use sunscreen
Stomach health is no less important than sun exposure. Eat healthy and properly.