The 13 Best Foods for Healthy Skin

Your skin is your largest organ and makes up about one-seventh of your total body weight. The main function of your skin is to act as a barrier and protect the rest of your body from the sun’s rays, hot and cold temperatures, germs, pathogens and toxins.

Although most people focus on taking care of their skin from the outside by applying moisturizers, sunscreen, and other skin care products, following a nutritious, well-rounded diet is one of the most important factors in maintaining a healthy, youthful-looking skin. skin.

Certain nutrients, such as selenium, zinc, omega-3 fats and vitamins A, C and E, help protect the skin against dryness, loss of elasticity and oxidative and sun-related damage.

Regularly consuming foods rich in nutrients known to support and protect the skin can help delay the signs of aging, reduce the risk of skin-related conditions and improve skin moisture and elasticity.

Here are 13 of the best foods for skin health.

Strawberries are rich in substances that promote skin health, such as vitamin C, anthocyanins, phenolic acids and flavonoids.

Vitamin C is especially important for skin health because it protects skin cells from oxidative damage and is essential for the production of collagen, the main protein in the body responsible for 75% of your skin’s dry weight.

Your skin accumulates vitamin C, which contains up to 64 milligrams (mg) of vitamin C per 100 grams of the epidermal, or outer, layer of skin.

Strawberries are an excellent source of vitamin C, with a cup of sliced ​​strawberries providing 97.6 mg or 108% of the Daily Value (DV).

Keeping your gut healthy is essential for your skin. Dysbiosis, the medical term for an imbalanced gut, is linked to a number of skin conditions, such as acne and psoriasis, and studies suggest that skin and gut health are closely linked.

Eating foods rich in beneficial bacteria, known as probiotics, and fiber, which helps nourish friendly microorganisms, is one of the best ways to support gut and skin health.

Kimchi is a type of fermented dish made with Chinese cabbage and other ingredients such as onions, radishes, carrots and cucumbers. Kimchi is rich in probiotics and nutrients necessary for optimal skin health, including provitamin A and vitamin C.

Blood oranges are a type of citrus fruit with nutrient-rich, red-colored flesh. The ruby ​​red color of blood oranges comes from high levels of powerful antioxidants called anthocyanins, which can help protect skin cells from damage. Anthocyanins have powerful anti-inflammatory and antioxidant effects, which may be especially beneficial for people with inflammatory skin conditions, such as acne.

Blood oranges are also high in vitamin C, which is essential for collagen production and helps protect skin cells from UV damage.

Sunflower seeds are packed with protein, a nutrient that makes up the skin and is necessary for wound healing and the building of new skin cells. They are also rich in vitamin E, which functions as a powerful antioxidant in the body.

Vitamin E plays an important role in skin health as it protects skin cells from sun damage, regulates inflammation and is involved in the synthesis of collagen and elastin proteins that help the skin stretch and maintain its youthful appearance to keep.

One ounce of sunflower seeds covers 49% of the RDA for vitamin E. Sunflower seeds are also high in selenium and zinc, minerals that play an important role in maintaining skin health.

To make bone broth, collagen-rich animal bones are simmered for long periods, usually more than eight hours, creating a liquid concentrated in nutrients that support skin health, such as gelatin.

Gelatin is a substance derived from collagen that is rich in the amino acids glycine, proline and lysine, which are essential for collagen synthesis.

Sipping a cup of bone broth can help hydrate you and provide your skin with the amino acids it needs to repair and regenerate cells.

Although organ meats, such as liver and heart, are not as popular as other protein sources, such as chicken and steak, organ meats are among the most nutritious sources of protein you can eat and provide a number of vitamins and minerals necessary for health. skin health.

For example, beef liver is rich in protein and just one 85 gram serving covers your daily need for copper, a mineral that protects the skin from the damaging effects of free radicals and prevents oxidative damage to skin cells. It is also involved in the maturation of collagen and the growth of skin cells.

Additionally, organ meats are a concentrated source of selenium, vitamin A and zinc, all of which play an important role in skin health.

Shellfish, such as oysters, clams and clams, are a smart choice if you want healthy, glowing skin. Not only are shellfish a concentrated source of skin-supporting minerals like selenium, zinc and copper, but shellfish are also rich in protein and anti-inflammatory omega-3 fats.

Shellfish, such as oysters, are especially high in zinc, a mineral that regulates inflammation in the skin and stimulates wound healing, and selenium, a mineral with powerful antioxidant properties that helps protect skin cells against oxidative damage and UV rays. Consuming six medium oysters covers your daily zinc needs and provides 30% of your daily selenium needs. Shellfish also provide omega-3 fats, which have powerful anti-inflammatory effects and play an important role in skin function and structure.

Broccoli is a good source of fiber, which helps promote a healthy intestinal environment. This cruciferous vegetable is also high in vitamin C and polyphenol antioxidants. Polyphenols help inhibit certain enzymes involved in the breakdown of the skin proteins collagen and elastin, which can help slow the signs of aging. These substances also help protect against UV damage, have anti-inflammatory effects, accelerate skin regeneration and can help improve blood circulation and skin elasticity. In addition, broccoli is a source of beta-carotene, a provitamin A carotenoid with antioxidant properties.

Eating vegetables, such as broccoli, provides your body with the nutrients it needs to support healthy skin. Additionally, a 2015 review of 18 studies found that people who consumed high amounts of vegetables, fruits, and fish, as well as beta-carotene and vitamins A, C, D, and E, had a lower risk of developing skin cancer. .

Vitamin D is a fat-soluble nutrient that is essential for the growth of skin cells and the formation and function of the skin barrier, the outermost layer of the skin. Vitamin D also helps regulate inflammation and maintains the skin’s immune system, which helps protect the body against pathogens and other harmful agents.

Vitamin D deficiencies are associated with inflammatory skin conditions, such as psoriasis and eczema.

Trout is one of the few foods concentrated in vitamin D. A 3-ounce serving of cooked trout provides 645 IU of vitamin D, or 81% of the RDA. Trout also provides zinc, selenium, protein and omega-3 fats. The omega-3 fats DHA and EPA may help protect against skin cancer and have powerful anti-inflammatory properties that may benefit people with inflammatory skin diseases.

Watermelon is more than 90% water, making it a delicious choice to keep your skin hydrated from within. Drinking plenty of water and consuming hydrating foods, such as watermelon, can help keep your skin looking youthful, as hydration helps reduce the appearance of wrinkles and furrows.

Watermelon not only hydrates, but is also a good source of vitamin C and skin-supporting antioxidants such as lycopene and beta-carotene.

It also contains the amino acid L-citrulline, which can help promote healthy circulation, which is important for nourishing skin cells.

Consuming cherries regularly can help improve overall health by lowering markers of oxidative stress, lowering blood pressure and supporting heart health. Additionally, cherries are rich in antioxidants, such as anthocyanins, hydroxycinnamates and Flavin-3-ols, which can help protect skin cells from UV damage.

Cherries are also high in vitamin C and provide fiber, which can help support a balanced intestinal environment, which is important for maintaining healthy skin.

Additionally, cherries contain compounds that can promote good sleep, such as melatonin, a substance that regulates the body’s sleep-wake cycle. Research suggests that consuming cherry products, such as tart cherry juice, could improve sleep quality. Getting enough sleep is crucial for healthy skin because the skin repairs itself while you sleep.

Tomatoes are the leading dietary source of the carotenoid lycopene, accounting for approximately 80% of the lycopene consumed by Americans. Lycopene has antioxidant and anti-inflammatory properties and has been shown to protect the skin from sun damage.

Additionally, some research results suggest that eating lycopene-rich tomatoes can help improve the appearance of your skin.

A 2023 review that included 21 studies found that supplementing with tomatoes and lycopene supplements reduced skin redness and improved skin appearance and pigmentation, reducing UV-induced skin damage and skin aging due to sun exposure was prevented.

Smoothies are one of the best ways to pack a variety of skin-supporting foods into one nutritious drink. Smoothies made with vitamin C-rich fruits like strawberries, a healthy source of fat like sunflower or almond butter, and a source of protein are a delicious way to nourish your skin from within.

Adding collagen peptides to your smoothie can boost its skin-boosting effects. Research shows that supplementing with collagen can improve certain aspects of skin health, including wrinkle depth, texture, elasticity and hydration.

Your skin needs a steady supply of nutrients to stay healthy, hydrated and youthful.

Certain foods, such as strawberries, shellfish, sunflower seeds, kimchi and broccoli, contain vitamins, minerals, antioxidants and other nutrients, such as protein, that are essential for skin health.

Try to include the foods mentioned above in your diet so that you can take care of your skin in an easy and tasty way.