Diet is an underrated aspect of beauty and is often overlooked. The beauty industry has made us think we need numerous products, skincare routines, and regimes to keep our skin flourishing. But sometimes, all we need is a good diet.
You are what you eat. So, an unhealthy diet will show on your skin, and the reverse is also true. Consuming too much sugar can cause premature ageing, while too much-unprocessed food can cause breakouts. For radiant and vibrant skin, choose foods that feed it.
Research shows that if you eat the right foods, you can decrease wrinkles, reduce sun damage and increase elasticity on your skin. A balanced diet can maintain unblemished skin and repair it from the inside out; after all, beauty starts from within.
So, what are the best foods for glowing skin? Below is a list of my top picks; read on and discover why these foods made the cut.
1. Fatty Fish.
Add fatty fish to your diet for thick, supple, and hydrated skin. Your skin stays healthy with the help of proteins, omega-3, zinc, and vitamin E found in oily fish.
Omega-3 fatty acids help the skin remain moisturized and reduce inflammation, which causes acne. They also strengthen your skin against UV rays. Zinc helps produce new skin cells, and vitamin E is a crucial antioxidant for rejuvenating the skin.
Fatty fish include tuna, salmon, herring, and mackerel. You can develop creative recipes around this seafood and incorporate them into your diet. Try an avocado tuna salad or smoked salmon paired with lemon risotto. Regardless of the recipes, fatty fish will have your skin glowing and thriving from the inside out.
2. Leafy Greens.
In my younger years, my mother would force-feed me broccoli, spinach, kale, and collard greens. It’s funny how now, as an adult, I can’t miss leafy greens on my plate, and with good reason. They are packed with many nutrients, vitamins, and minerals.
Spinach is rich in zinc, which is crucial in preventing acne and inflammation. Research shows that broccoli contains sulforaphane, a special compound believed to have anti-cancer effects. While kale helps produce collagen and elastin that help the skin remain young and radiant.
It is easy to prepare leafy greens; you can boil, steam, and fry them. You fry your collard greens and garnish them with cubed carrots and tomatoes. Alternatively, you can create a tasty smoothie of kale and spinach, with a touch of pineapple as a sweetener.
3. Nuts.
Nuts are versatile; you can snack on them between meals and curb your hunger. You can use them to prepare smoothies, milkshakes, and porridge. Similarly, you can sprinkle them on your salads and cooked meals and add a unique flavour and taste to your meals.
Nuts are an incredible source of essential fatty acids which help maintain skin elasticity and reduce inflammation. Almonds contain vitamin E, an antioxidant that helps protect the skin from free radicals.
Walnuts are rich in omega-6 and omega-3 fatty acids, essential for maintaining hydration and reducing inflammation. They also support the regeneration of skin and prevent skin damage.
4. Seeds.
Seeds, as well as nuts, contain an abundance of nutrients and benefits that enhance the skin’s health. They help moisturize the skin and increase its smoothness.
Sunflower seeds, in particular, are packed with vitamin E, zinc, and selenium. Flax seeds are an excellent source of plant-based Omega-3 fatty acids and fibers—all radiant and vibrant skin ingredients.
You can add these seeds to your smoothies or yoghurt. Sprinkle some in your fresh salads and dressing. Better yet, the oil extract of flax seeds can be used for cooking and flavouring.
5. Avocado.
Avocados are rich in healthy fats that help the skin remain hydrated and flexible. Research shows that women who consume plenty of avocados have springy and supple skin.
Avocados are packed with vitamin E, which protects the skin from oxidative damage. They are also rich in vitamin C, which helps produce collagen, which keeps the skin strong and healthy.
You can add avocado slices to your favorite salads and dressing. Similarly, add a few slices to your sandwiches or a fruit smoothie.
6. Water.
If you effortlessly want glowing skin, drink plenty of water every day. Staying hydrated is not only important for your overall health, but it also does wonders for your skin.
Drinking plenty of water prevents acne, flushes out toxins, and promotes faster healing. When you drink enough water, you increase your skin’s elasticity and prevent premature ageing. Similarly, the body retains water to avoid dehydration, thus creating puffy skin. So, when you are adequately hydrated, you reduce the puffiness in your skin.
According to the Mayo Clinic, women should consume 2.7 litres of water daily, while men should drink 3.7 litres. To get as close as you can to these numbers, take two glasses of water when you wake up and have the rest spread out throughout the day. This will result in supple, radiant, and thriving skin.
The Take Away.
It is safe to assume what you eat can significantly affect the health of your skin. So, ensure you eat the right foods and acquire enough nutrients to protect your skin. The foods listed above are excellent for keeping healthy, beautiful, glowing skin.♥
Mourine Warui is a media and communication expert and seasoned writer. Her goal is to empower and offer solutions to everyday girl’s problems while provoking candid and authentic conversations. Other goals are to provide inspiration and entertainment to readers through creative, thought-provoking and edgy stories.
