Recent research shows that approximately three-quarters of the U.S. population isn’t eating enough vegetables and fruits, while the vast majority are consuming excess sugar, sodium, and saturated fat.
You're aware of the most popular benefits of healthy eating—the reduced risk of type-2 diabetes, heart disease, obesity, and certain cancers. However, eating right is also essential for healthy, radiant skin.
Food delivers nutrients to our bodies. Some of them keep the skin hydrated, others protect skin cells from UV rays, some limit skin damage from harmful free radicals. Also, other nutrients increase cell turnover rate to reveal healthier skin underneath, while others build strong cell walls for firm skin.
Processed foods like instant soups, pre-made meals, and breakfast cereals have fewer nutrients and can lead to a spike in your blood sugar. This causes wrinkles and acne.
Here are some of the best foods to eat for healthy, glowing skin:
Blueberries are one of the best superfoods since they contain loads of antioxidants.
Blueberries have a relatively mild flavor, so you can include them in almost any meal: afternoon smoothies, breakfast yogurt, dinner salads, etc. If you're not a fan of blueberries, try strawberries, raspberries, or blackberries.
These fruits have lots of water and vitamin C, thus helping to keep your skin hydrated. Also, oranges aid your body in producing collagen, a protein that keeps skin firm and slows down aging. One orange provides more than 100 percent of the daily recommended vitamin C intake.
These fruits are another excellent source of vitamin C, in addition to other antioxidants that fight free radicals and improve your skin tone.
Pomegranate seeds contain most of the fruit’s fiber. Don’t throw them away!
Apart from vitamin C, tomatoes contain lycopene. This is a potent antioxidant that promotes circulatory health and protects our skin from sun damage.
These beloved fruits contain high levels of healthy (monounsaturated ) fats that develop and maintain healthy cells and lower the risk of stroke and heart disease.
Avocados also contain glutathione, a powerful antioxidant, NMN, a compound that may have anti-aging effects, and vitamins A and E, which shield against UV rays and keep skin moisturized.
Kale contains lots of potassium, which keeps skin cells firm and hydrated. It's also a source of vitamin K, which promotes blood clotting during an injury and may help with scars, spider veins, and eyebags.
These humble tubers are rich in vitamin C and beta-carotene, which the body converts into antioxidants and vitamin A.
Salmon is an excellent source of omega-3 fats. These nutrients reduce inflammation, keep skin moisturized, and may guard against skin cancer.
The Monterey Bay Aquarium recommends king (Chinook) salmon bred in indoor recirculating tanks, or freshwater or marine net pens in New Zealand.
Hydration is vital for maintaining healthy skin, and drinking green tea is among the best ways to stay hydrated. This type of tea contains vitamin B3, antioxidants, and a chemical (EGCG) that keeps skin cells healthy.
Sweetening the tea with honey provides more antioxidants and, unlike regular sugar, doesn't cause skin inflammation.
NOTE: Green tea also contains caffeine, so limit your intake if you’re caffeine-sensitive.
Fresh vegetables and fruits are the healthiest, especially those that are high in antioxidants and low in quickly-digested carbs that spike your blood sugar.
Meeting your daily nutrient intake requirements and staying hydrated provides a lifetime of benefits for you—and not only the skin. These habits promote overall wellness.
The Sole Toscana Beauty Team