healthy foods for healthy skin

You can slather the world’s most expensive lotions and serums onto your face, but none of them will make a difference if your diet does not support healthy skin. The most important anti-aging and beauty regimen you can maintain for your skin is to nurture it from the inside-out through a varied and nutritious diet. Many different foods are required for a healthy diet, but there are certain ones that are especially important for healthy skin. Keep reading to find out which foods can boost your natural glow.

1. Fatty Fish

One of the best things you can do for your body is to eat healthy fats like omega-3 fatty acids. There are few sources of these vital nutrients that can compete with fatty fish like salmon, mackerel, and herring. Fatty acids are essential to your skin’s upkeep and they are used by the skin as natural moisturizers and anti-inflammatory agents. Other important skin-supporting nutrients found in fatty fish include:

  • Vitamin E
  • Complete proteins
  • Zinc
  • Selenium
  • B-vitamins

2. Orange Vegetables

The secret ingredient that gives vegetables their vibrant color is a class of antioxidants called carotenoids. Powerful carotenoids like beta-carotene act as natural sunblock and protect the skin from potential damage caused by the sun and free radicals. Beta-carotene can also contribute to a healthy, warm glow. Some great sources of these nutrients are sweet potatoes, carrots, and squash.

3. Green Vegetables

Many green vegetables contain carotenoids as well, but they are also packed with Vitamin C and iron. Vitamin C is necessary for the creation of collagen – the protein that holds skin together and keeps it firm and elastic. Iron is necessary for circulation and the delivery of life-giving oxygen to skin cells. Without sufficient iron, your skin can develop a pale, sallow complexion. The most important green veggies for the skin are broccoli, green peppers, and dark leafy greens like spinach and kale.

4. Nuts and Seeds

Nuts and seeds are another great source of those fatty acids we mentioned earlier. Some varieties contain both omega-3 and omega-6 fatty acids, each of which do wonderful things for the skin. Most nuts and seeds also contain Vitamin E, an important anti-aging antioxidant that also works as a natural moisturizer. Finally, nuts and seeds provide selenium – the skin’s protector from cancer, sun damage, and age spots. Although there are many to choose from, these are the best nuts and seeds for healthy skin:

  • Walnuts
  • Chia seeds
  • Flax seeds
  • Sunflower seeds
  • Brazil nuts
  • Almonds
  • Hazelnuts
  • Pumpkin seeds

5. Dark Fruits

Fruits that exhibit the deepest shades of red, purple, and blue are also the most nutritious for the skin. The dark hues are indicative of a concentration of powerful antioxidants like anthocyanins, resveratrol, and flavonoids. Phytochemicals such as these have been shown to reduce the signs of aging and oxidative stress, help prevent skin cancer, and support the regeneration of new skin cells. The most beneficial fruits to eat for healthy skin are:

  • Cherries
  • Watermelon
  • Pomegranate
  • Strawberries
  • Red and purple grapes
  • Blueberries
  • Plums and prunes
  • Tomatoes

Additional Tips

While the foods named above are excellent sources of skin-supporting nutrients, this is by no means an exhaustive list. For example, avocados, green tea, and dark chocolate are also healthy foods that support skin health. The most important thing to remember is to maintain a natural, wholesome diet that includes a wide variety of foods of all types. There are also certain things that you should definitely avoid if you’re trying to improve the health of your skin:

  • Alcohol
  • Refined sugars
  • Refined grains
  • Deep-fried foods
  • Too much caffeine
  • Cold cuts and processed meats
  • Sugar-based beverages like bottled juice and soda

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