12 best foods for healthy and glowing skin

Hi everyone,

 

What you eat also affects the health of another organ — your skin.As more is learned about how diet affects the body, it’s becoming increasingly clear that what you eat can significantly affect the health and aging of your skin.

This article takes a look at 12 of the best foods for keeping your skin healthy.

1. Fatty Fish

Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of essential omega-3 fatty acids, which are important for maintaining skin health . Essential fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin. The omega-3 fats found in fish reduce inflammation, which can be the cause of redness and acne, and even make your skin less sensitive to the sun’s harmful UV rays . Some studies have found that fish oil supplements may help fight inflammatory and autoimmune conditions affecting the skin, such as psoriasis and lupus .

Fatty fish are also a source of vitamin E, which is one of the most important antioxidants for the skin. Getting enough vitamin E is essential for protecting the skin against damage from free radicals and inflammation . They’re also a source of high-quality protein, which is necessary to make the structural proteins that maintain the strength and integrity of the skin .Lastly, fish is a source of zinc, a mineral that’s important for regulating inflammation, the production of new skin cells and overall skin health. Having a deficiency in zinc can lead to skin inflammation, skin lesions and delayed wound healing .

2. Avocados

Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin . Getting enough of these fats is important for keeping skin flexible and moisturized. One study of over 700 women found that a high intake of total fat, specifically the types of healthy fats found in avocados, was associated with having more supple, springy skin .

Preliminary evidence also shows that avocados contain compounds that may protect the skin against sun damage. UV damage to the skin can cause signs of aging, such as wrinkling. Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect the skin from oxidative damage. Vitamin E is also a nutrient most Americans don’t get enough of.

3. Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin. They are a good source of essential fatty acids, which are fats that your body cannot make itself. In fact, they are richer than most other nuts in both omega-3 and omega-6 fatty acids. A diet too high in omega-6 fats promotes inflammation, including inflammatory conditions of the skin like psoriasis. Omega-3 fats, on the other hand, help reduce inflammation in the body, including in the skin .

4. Sunflower Seeds

In general, nuts and seeds are good sources of nutrients that are important for healthy skin. Sunflower seeds are an excellent example. One ounce (28 grams) of sunflower seeds contains 32% of the RDI for the antioxidant selenium, 10% of the RDI for zinc and 5.4 grams of protein . This amount also contains 37% of the RDI for vitamin E, which is a great way to make sure you’re getting enough of this important vitamin and antioxidant.

5. Tomatoes

People who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33% more protection from sunburn compared to a control group that ate just olive oil, according to a 2008 UK study. The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves skin’s natural SPF. (Though Dr. Wu warns that it’s not a replacement for sunscreen! Here's how to find the best sunscreen for you.)

6. Coffee

Women who drank coffee every day had an 11% lower prevalence of non-melanoma skin cancer (the most common form of skin cancer) compared to people who don't drink coffee, according to a study published in the European Journal of Cancer Prevention in 2007. Downing six cups a day of caffeinated coffee slashed the risk by 30%, however, experts say to keep your habit under 28 cups a week, as higher consumption may lead to other health concerns. As with anything, moderation is key. 

7. Dark chocolate

The sweet treat is rich in cocoa flavanols, plant compounds with antioxidant properties, which help hydrate skin and improve circulation. Women who consumed a high flavanol cocoa powder drink daily for 12 weeks experienced less skin roughness and scaliness compared to a control group. They consumed the equivalent of 3.5 ounces of dark chocolate, but that’s far too many calories for most women, sticking to a 1-ounce portion, or 150 calories, to reap the good skin benefits without the weight gain.

8. Green tea

In a study published in the Journal of Nutrition in 2011, people who drank a beverage containing green tea polyphenols daily for 12 weeks had skin that was more elastic and smooth, and had one-quarter less sun damage when exposed to UV light compared to a control group. The brew’s catechins like EGCG (antioxidants) boost blood flow and oxygen to the skin, which delivers key nutrients to keep your complexion healthy, say researchers. Brew the perfect cup every time with these simple steps.

9. Orange peel

Researchers from the University of Arizona looked at people who reported that they ate citrus fruits, juices, and peels weekly. People who ate peels (orange peel or lemon zest, for example) had a 33% decreased risk for squamous cell carcinoma. Juice and fruit didn’t have any effect. The researchers credit limonene, a compound found in the oil in the peels that offers the UV-protective benefits. (Check out these tasty ways to eat fruit and veggie peels.)

10. Almond milk

This makes the list because of what it’s not: dairy. “Research shows dairy is highly inflammatory, which means it will aggravate acne, wrinkles, and rashes,” says Dr. Wu. When you drink coffee or pour a bowl of whole grain cereal, she recommends using a non-dairy milk, like unsweetened almond milk. (Make your own almond milk with this easy recipe!)

11. Eggs

Eggs offer up a hefty dose of protein without tons of fat, and less fat is a good thing for your skin: Higher fat diets are associated with aging skin. According to a study in the American Journal of Clinical Nutrition, a 17-gram increase in fat intake increased your odds of developing wrinkles by 28%. 

12. Red wine

When Australian researchers analyzed the diets of more than 1,000 adults, they discovered that the rate of actinic keratoses (skin lesions caused by long-term sun damage) was reduced by 28% in those that sipped a half glass of red wine a day. Red wine is a top source of resveratrol, an antioxidant compound with anti-tumor properties.