Healthy Foods To Include In Your Diet For Amazing Skin
Most people don’t know this but the skin is the largest organ of our body. If you think about it, it makes total sense. It covers us from head to toe, protecting our innards from nature’s elements. That is exactly why it needs so much care. And of course, also because you want to look fabulous.
While your beauty regimen most probably includes moisturisers, exfoliators, sunscreen, beauty sleep and more, there is one thing you should pay extra heed to. And that is healthy eating. In fact, it should be your number one priority for amazing skin. Below are some of the healthiest eating habits you can follow for great results.
1. Load Up On Vitamin C
You probably already know about the healing effects of vitamin C as they are widely talked about by everyone. It has immense benefits for your overall health, especially your skin. Vitamin C promotes the production of collagen which helps in the reduction of fine lines and makes your skin look youthful and firm.
Also, it is a super antioxidant. So, it prevents skin damage due to free radicals caused by UV exposure and heals damaged skin quickly. The best sources of vitamin C are oranges, lemons, blueberries, broccoli, papaya, kale, etc.
2. Eat Enough Fruits and Vegetables
Fruits and vegetables are a god-send for healthy skin. They contain a number of vitamins, minerals, fatty acids, antioxidants and many other nutrients. They protect your skin, repair it and are necessary for a glowing, youthful and supple skin. The importance of including enough fruits and veggies in your diet cannot be stressed upon enough.
For best results, you can adopt an “eat the rainbow” strategy. This basically means eating a variety of colourful fruits and vegetables. That way, you cover all the required nutrients for your skin without having to plan too much.
3. Drink Plenty of Water
When looking for a healthy diet for amazing skin, people generally tend to overlook the importance of water. However, water is indispensable for healthy skin. In fact, 64% of our skin is made up of water. Naturally, it needs a constant supply of it to get rejuvenated.
You should drink six to eight glasses of water every day. If you tend to do a lot of physical exercises, you should drink even more. Dehydration can be really dangerous for the quality of your skin. It can leave it brittle, damaged and even change its complexion. A constant supply of water keeps it in top shape.
4. Make Sure You Include Vitamin E
There are some substances that seem tailor-made for the skin. Vitamin E is definitely one of them. Its antioxidant and anti-inflammatory properties make it an essential in your diet. It helps combat the harmful effects of free radicals and toxins in the environment.
There are plenty of sources of vitamin E so you can be a bit selective. Foods that are rich in vitamin E are almonds, avocados, broccoli, spinach, nuts and seeds (peanuts, hazelnuts), vegetable oils, salmon, etc.
5. Keep A Balanced Diet
Your diet should be balanced in every way. Not only does it need to have all the essential nutrients in it, but it should also be more or less similar in size across your various meals. Eating little a few days in a row followed by a period of heavy eating is not a pattern you want to repeat.
Doing so is harmful to the normal functioning of the body. Its effects also show up on your skin. As you lose and gain weight over time due to bad eating habits, your skin can get wrinkles and stretch marks.
6. Have Some Dark Chocolate
Sugar is generally regarded as bad for your skin. However, a moderated amount is fine, especially when it comes to dark chocolate. It is rich in essential vitamins like A, B1, C, D and E. So, it promotes overall healthy growth of your skin. It keeps your skin nourished from the inside out and helps replace lost moisture.
As if all of that was not enough, dark chocolate also helps prevent ageing and protects your skin from the harsh effects of UV rays. Since it is readily available, you should definitely have some from time to time.
7. Healthy Fats Are A Must
People generally tend to have a negative view of fats. After all, nobody wants their skin to look oily or suffer from the bad effects of excess oil on the skin. However, not all fat is bad. There are particular healthy fats like omega-3 and omega-6. The former nourishes your skin and keeps it fresh and radiant. The latter helps prevent skin dryness and helps maintain healthy skin.
Sources of omega-3 fatty acids are salmon, sardines, walnuts, soybeans, ground flaxseeds, etc. Sources of omega-6 acids are nuts, grains, seeds, green leafy vegetables, vegetable oils, etc.
8. Eat Enough Selenium
Selenium is a word you don’t hear often. However, it has a long list of benefits for healthy skin. Selenium is a mineral that is naturally found in soil, water and some foods. It is only required in small amounts but it plays a key role in our bodies. As far as the skin benefits are concerned, there are plenty.
Selenium prevents signs of ageing, reduces inflammation, promotes skin healing, reduces acne and helps fight infection. Foods rich in selenium are fish, ham, cottage cheese, eggs, brown rice, sunflower seeds, etc.
9. Stock Up on Zinc
Zinc is yet another mineral that serves a special function. It regulates the activity of the sebaceous gland (the oil glands in the body). By regulating the amounts of oil that the gland produces, zinc prevents acne breakout. It also promotes healing of skin tissues and repairs skin damage.