Changing your diet is one of the most common New
Year’s resolutions. This year, why not try adding some of these skin-boosting
superfoods to your grocery list? These foods are loaded with antioxidants,
vitamins, and minerals that support healthy skin. Add one or more of these
foods to your diet and enjoy a more radiant complexion.
Salmon
This fish is loaded with omega-3 fatty acids.
Omega-3 fatty acids reinforce skin’s natural moisture barrier to keep skin
supple and hydrated. Our bodies do not have the ability to manufacture fatty
acids, so the only way to get these necessary compounds is by incorporating
them into your diet.
Salmon also contains dimethylaminoethanol (DMAE).
DMAE protects against cell deterioration that causes signs of aging. Finally, salmon
is a great source of protein. Protein is the building block of collagen and
elastin, both of which act to keep skin firm and youthful. Wild-caught salmon
provides the most health benefits.
Avocados
Not a fan of fish? Avocados are also rich in omega-3
fatty acids. Plus, avocados are an excellent source of vitamin E. Vitamin E is
an antioxidant that neutralizes the free radicals that cause cellular damage,
and may help to defend against skin cancer. Consumption of vitamin E also
moisturizes the skin from the inside out.
Keep that in mind next time you order guacamole!
Brazil Nuts
Brazil nuts are one of the best sources of
selenium. In fact, just one Brazil nut contains 135% of the recommended daily
value of selenium. Selenium is an antioxidant that boosts collagen production
and preserves elastin for firmer skin.
Eggs
Eggs are rich in biotin, a B vitamin also known
as the “beauty vitamin”. Biotin is commonly known to support healthy hair and
fingernail growth. However, biotin also protects the skin from irritation like
rashes, acne, and excessive dryness. Plus, eggs are a great source of
collagen-boosting protein.
Tomatoes
Tomatoes’ lycopene content may provide protection
from sun damage. According to a 2008 UK study, people who ate 5 tablespoons of
tomato paste daily had 33% more protection against UV rays than those in the
control group.
Cooked tomatoes have more lycopene content than
raw, so try adding tomato sauce, gazpacho, or roasted tomatoes to your diet.
Oranges
Like all citrus fruits, oranges are a great
source of vitamin C. Vitamin C is necessary for the production of collagen,
which keeps skin taut and firm. According to research published in the American Journal of Clinical Nutrition,
people who eat lots of vitamin C-rich foods have fewer wrinkles and other signs
of aging.
Kale
Like tomatoes, kale also provides protection from
sunburn. Kale is rich in antioxidants called lutein and zeaxanthin. According
to a study published in Clinics of
Dermatology, these antioxidants neutralize UV rays that penetrate your
sunscreen
Kale is also an excellent source of vitamin A,
which promotes healthy skin cell turnover.
Green Tea
Green tea’s antioxidant content provides its
skin-boosting properties. Research at Case Western University revealed that
catechins, a type of antioxidant found in green tea, reduce the risk of
developing skin cancer.
Green tea is also helpful for flushing out toxins
that can lead to breakouts. Additionally, green tea has topical benefits. Green
tea’s vitamin K content can lighten dark circles around the eyes. For brighter
eyes, chill used tea bags in the fridge, then place on eyelids for 15 minutes.
Sunflower Seeds
This delicious snack is rich in linoleic acid, a
type of omega-6 fatty acid. Linoleic acid prevents thinning skin that causes
fine lines and wrinkles. Its moisturizing and anti-inflammatory properties are
also helpful for those with skin conditions like eczema.
Did your favorite food make the list? Let us know
in the comments!
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