Sure, creams and lotions help your skin look silky smooth and clear, but a lot of what we eat has to do with the appearance of our skin. Eating a diet with the right balance of foods will feed your skin the vital nutrients it needs to maintain a glowing, blemish-free look. Some nutrients that are particularly important include healthy fats from fish, antioxidants from fruits and vegetables, vitamin E and more.
Read on to explore the best foods for skin care that will leave you looking your best. However, these types of food for skin care regime are just the beginning. There are many other foods out there that help with skin care, along with a variety of dermatology routines that can leave positive effects on your skin.
1. Fatty Fish
Fish like salmon and herring are high in antioxidants and contain plenty of omega-3 fatty acids. Omega-3 fatty acids provide protection against free radical damage. These are just two of the nutrients that help promote healthy skin. In addition, fatty fish are also jam-packed with vitamin E, zinc and anti-inflammatory properties.
Speaking of antioxidants, blueberries are filled with them! These antioxidants help fight cell damage and also provide protection against free radicals. By eating just one cup of blueberries a day, you’ll be providing your body with a quarter of your recommended vitamin C intake.
Blueberries also help fight acne. An added bonus? They’re delicious to eat and so convenient. Pop them in your morning cereal or yogurt, or just eat them plain.
3. Dark Chocolate
You heard right: dark chocolate helps with skin care. In fact, it’s actually one of the best foods for skin care. How? Dark chocolate (that is at least 70% cocoa) is full of flavanols which are a very strong antioxidant that helps firm the skin.
Other benefits of eating dark chocolate for the skin include reducing dark spots under the eyes, increasing moisture, improving collagen content, decreasing the appearance of fine lines and wrinkles, and boosting circulation. That’s a lot of great effects from eating something so delicious!
Broccoli is one vegetable you want to make sure to have on your menu. It’s filled with vitamins that are great for skin including vitamins A, C, and K. Vitamin K may help with those despised under-eye circles! Broccoli is another antioxidant that also supports collagen production.
5. Citrus Fruit
We all know that fruits like oranges and grapefruits provide lots of vitamin C. That’s why citrus fruit is so important in helping maintain healthy skin. Rich in vitamin C, citrus fruit helps diminish the appearance of wrinkles, along with many other benefits.
6. Sweet Potato
You may not think of sweet potato as one of those foods for skin care, but it’s definitely up there! These vegetables come packed with antioxidants such as beta-carotene and magnesium.
These nutrients have anti-inflammatory properties that help reduce blemishes. Once ingested, beta-carotene is converted to an active form of vitamin A (retinol). Increasing your intake of vitamin A is linked to healthy skin cell production. Sweet potato also helps with skin moisturizing and decreases sensitivity to UV damage
7. Tomato Juice
Who doesn’t love the summer? However, one downside of lying poolside is the negative effects the sun has on our skin. The answer to that? Tomato juice! Full of lycopene, tomatoes help prevent UVA and UVB damage. That doesn’t mean that you can skip the sunscreen though.
An eight ounce-glass of tomato juice provides a sun protection factor of five. So, before you head to the pool or beach, don’t forget to have a glass of tomato juice and apply sunscreen!
Mangos are rich in vitamins A, C, and B6. These vitamins are known to reduce oil on the skin. Mangos are also known to help smooth and revitalize skin. The copper found in mangos reduces fine lines and wrinkles and helps protect against damage from free radicals.
Potassium helps moisturize the skin and magnesium helps fight against oily skin, acne, and rosacea. Mangos really are a powerhouse for healthy skin.
Avocados are high in fats which help keep skin flexible and moisturized. They’re also high in vitamin E and C which protect skin from oxidative damage and create collagen (the protein that keeps skin strong and healthy).
10. Green Tea
The nutrients in green tea are known to protect skin from sun damage. Green tea reduces redness from sun exposure and improves the moisture, roughness, thickness, and elasticity of the skin. This tasty drink is also an anti-inflammatory, antioxidant, and can be used to help reduce acne. It’s also beneficial in healing blemishes, scars and flushing out toxins.
Applying green tea bags under the eyes is an effective method of reducing dark circles under the eyes. Green tea is full of benefits for the skin (and tastes good too).