- by Manipal Hospitals
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- May 16 2017
10 Foods For Healthy Skin
Everyone prefers either face cream or surgical treatment for obtaining a glowing skin, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of micronutrients is essential to support this rapid growth. The correct balance of foods feed your skin with the vital nutrients it needs to help it stay soft, supple and blemish-free.
Here are 10 foods which can help you get a healthy skin:
Tomatoes are rich in the antioxidant called lycopene which improves the sun protection factor of your skin and act as a sunscreen. It reduces the wrinkles and fine lines on the skin, slows down the aging process giving you a flawless skin. Use with the skin to get the maximum benefit as the anti-oxidants are present in the skin of the tomato.
Do not try to cut all the fat from your diet. In fact, your skin may suffer a loss without some fat. Fish is the best source of omega-3-fatty acid which is a healthy fat with good anti-inflammatory properties. Include salmon, sardines and mackerels in your weekly diet to prevent the formation of acne and keep your skin clear.
A cup of green tea taken for 12 weeks can increase the elasticity of your skin and improve its smoothness. It also reduces the risk of sunburn by 25% when exposed to UV rays. It fights redness and inflammation. The antioxidants increase the blood flow to deliver the important nutrients to the skin, to improve its complexion. Also, green tea is a good drink to stay hydrated and prevent your skin from drying.
Oranges are an excellent source of vitamin C and can do wonders for your skin. Consumption of oranges can delay the aging process by fighting the free radical effect on skin and by making your skin firm.
The monounsaturated fatty acids in the olive oil neutralize the free radicals which are damaging to the skin. It has antioxidant as well as anti-inflammatory properties which can boost your skin and give a natural radiance and smoothness to your skin. Consuming an average of 2 teaspoons of olive oil in the Mediterranean diet is found to reduce the signs of aging by nearly 31% as compared to those who included less than 1 teaspoon of olive oil in their diet. Olive oil is found to be more effective over sunflower oil and peanut oil in this regard.
Broccoli and other leafy veggies are very good for your skin. Richer the color of the fruits and vegetables more is their nutrient content. Broccoli is rich in the vitamins A and C, both of which can effectively fight wrinkles and fine lines.
Here’s another reason why you may include avocados in your diet. Avocados are rich sources of vitamins A and C which can fight aging and improve your complexion.
You must have by now understood the importance of anti-oxidants for a young looking skin. So, if you are looking for further sources of foods rich in antioxidants, blueberries can be one in the list. They also taste great as cereal toppings and can be tossed into salads.
A sudden spike in the blood sugar levels can stimulate the production of androgens, i.e. hormones which can lead to wrinkles on the skin. Elevated levels of androgens can also increase the secretion of sebum which in turn increases your risk for the formation of acne by clogging the pores of the skin. Oatmeal takes a longer time to break down in the body and maintains the sugar levels stable in the blood. Therefore, the release of the androgens is reduced delaying the wrinkle formation. Whole grain oatmeal can be considered as the best pick for breakfast.
Pomegranate is on the top of the list of fruits rich in antioxidants which can fight dead skin. It also has moisturizing properties and smoothens the lines on your skin. One glass of pomegranate juice a day can do the trick.
More and more studies are revealing a strong link between certain nutrients and a reduction in the wrinkles, acne, and improved radiance, etc. Cure your skin complexions with these natural quarters of food and you won’t need the beauty products available in the market any longer.
- U Heinrich et al. Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women. The Journal of Nutrition. June 2011; 141(6): 1202-8.
- Julie Latreille et al. Dietary Monounsaturated Fatty Acids Intake and Risk of Skin Photoaging. PLoS One. 7(9); 2012.
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