Having a great looking skin depends more on what you put on the plate rather what you put on the body. Consuming the right kinds of foods for healthy skin is the most essential means to maintain a youthful and vibrant appearance. The internal nourishment and immunity that such healthy foods provide is unmatched by any commercial external product in their overall benefits in the long run. The right foods for healthy skin are the natural and time tested ways to acquire a magnificent glow and firm skin tone. People who have a more hectic life styles and likely to be exposed to additional pollutants like smoke, dust and grime require special kinds of healthy foods in order to maintain the skin better. The potential of the healthy foods in preventing and treating skin ailments is tremendous and can be harnessed without much extra efforts for stunning results.
What Constitute the Foods for Healthy Skin
The basic constituents in foods for healthy skin are similar in their sources and applications. Certain elements, compounds, vitamins and minerals have been established as the primary facilitators of all healthy skin foods. The most important contributors to healthy skin include essential vitamins, anti oxidants and moisture.
The vitamins that form essential ingredients of foods for healthy skin include Vitamin A, E, B, C and K. Vitamin A is rich in benevolent retinol which has the wonderful property of accelerating the regeneration of the skin cells. This ensures that the dead surface cells are being replaced rapidly on the skin. However excess intake of vitamin A increases the skin’s sensitivity to sun burns requiring adequate precautions to be applied. Vitamin E apart from releasing huge quantities of anti oxidants is also effective in providing the desired moisturizing effect to the skin. It is vital for maintaining the suppleness of healthy skin. Superior variants of the Vitamin B such as B-3, B-5, B-6 and B-12 make it a great aid to skin toning and maintain the firmness even in dry conditions. Vitamin C from the healthy skin foods helps reducing the skin lines and signs of ageing such as wrinkles. Vitamin K is considered the best treatment for dark under eye circles which become visible with age and are aggravated by stress and anxiety.
Antioxidants for Skin
The primary objective of the antioxidants in foods for healthy skin is to react with the free radicals that are produced by pollutants such as smoke, grime, dust and sun rays to effectively eliminate their presence. These free radicals are the most malevolent contributors to all ageing related signs including a loose skin, wrinkles, lines and puffiness. By reducing their presences the antioxidants help make the skin glow with a firmer and softer tone.
The 10 Best Foods for Healthy Skin
The 10 best healthy skin foods that are proven to be superior through scientific research have been described below.
- Berries: Various kinds of berries such as the blueberries, blackberries, strawberries and plum are rich sources of antioxidants that protect the skin from the damage causing free radicals to provide a youthful skin for longer periods.
- Low fat Yoghurt: The high vitamin A content of all milk products and especially of the yoghurt works wonders towards a healthy skin by releasing retinol onto the skin which accelerates the replacement of dead cells on the surface.
- Salmon: The essential fatty acids like Omega 3 and Omega 6 contained in these healthy foods help ward off the free radicals while also retaining the moisture content of the skin.
- Green Tea: The anti inflammatory properties of this organic product ensure that infections and microbial conditions of the skin are kept at bay effectively.
- Carrot: Containing sufficient amounts of vitamin A, B and C this vegetable is essential for releasing the required amounts of anti oxidants rapidly into the body to reduce the damage by free radicals and delay the signs of ageing on the skin.
- Avocado: A wonder healthy skin food that contains vitamin B and essential oils which have amazing anti inflammatory qualities to reduce skin irritation and blotchiness as well as redness of the skin due to bacterial action.
- Water: Consumed in natural and clean form this simple ingredient of daily living is sufficient to cater for the moisture requirements of the skin surface. Moisture is the key to retaining the firmness and supple tone of the skin. A minimum of 8 to 10 glasses of pure water per day is recommended for healthy skins.
- Almonds: The vitamin E content of this food helps retain moisture in the skin and also helps delay skin lines that arise out of excessive exposure to sun and other pollutants.
- Mangoes: One of the most healthy skin foods, this fruit is rich in vitamin A that aids the repair of damaged skin cells to maintain vibrant and fresh cells on the surface at all times to provide young looking skin.
- Cottage Cheese: Selenium and calcium content of this dairy product are the secret behind glowing and healthy skin tones even in the most damaging environment.
Diet for Acne Free Healthy Skin
The first and foremost requirement in getting a acne free healthy skin is to control the dietary intake and ensure that the healthy foods that are useful in combating this condition are availed in adequate quantities. Sunflower seeds, walnuts, almonds, mackerel, sardines and salmon which are rich in essential fatty acids such as Omega 3 and Omega 6 are the most important constituents of such a diet. Fruits and vegetables such as the pumpkins, melons, cabbage, broccoli, spinach, lettuce, strawberries, carrots and tomatoes are extremely helpful in eliminating acne symptoms from the body. Fiber rich foods like cereals, grains, lentils and beans help in faster removal of the toxins and waste materials from the body which provides effective cleansing of the system for preventing acne. Contrary to popular belief, the dark chocolate has many beneficial effects on the skin the most significant among which is its contribution of great quantities of antioxidants that keep the skin looking firm and youthful. Canned and preserved foods must be avoided as far as possible in order to keep the skin acne free. Even fried foods have a negative impact on the skin’s resistance to acne and other related conditions. Having plenty of water with all meals and otherwise is a great idea to stay away from acne.
Foods that Damage the Skin
While discussing the diets that are beneficial for a healthy and vibrant skin tone, one must also take into account the kinds of foods which may cause damage to the skin’s appearance. Skin ailments such as acne, psoriasis, eczema and rosacea are often attributed to foods that is consumed and alcohol intake. The main guilty kinds are of course the spicy and deep fried versions of any good food. Foods for healthy skin have to be essentially non greasy since excess amounts of oil tends to degrade the luster of the skin. Liver, vinegar, cider, soy sauce, coffee and certain types of vegetables and fruits have been identified as the most damaging foods for healthy skin. Eggs, meat, juice from meat and peanuts have some qualities which may result in skin irritation and further aggravate into rashes and redness. Uncontrolled intake of alcohol has been proven to be one of the most common causes of psoriasis of many kinds.
Vitamins like A, B, C and K and minerals such as selenium, zinc, copper and calcium must be catered for while choosing healthy skin foods. In order to maintain a healthy skin another pre requisite is the adequate amount of pure water consumed directly at regular intervals throughout the day. Liquids such as coffee, alcohol and aerated drinks do not contribute to the water intake of the body and are in fact counter productive in the process. It is essential that proper attention be paid to the foods for healthy skin and includes all such items that can supply the needed vitamins, minerals and antioxidants to keep the skin fresh and glowing.