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A healthy diet plays an important role in keeping the body in good shape while keeping the mind in its optimum condition. However it does more than that because a healthy diet is actually key to getting a healthier-looking and more beautiful skin.
There are certain foods that can give your skin a youthful glow. You need not depend heavily on skincare products because including healthy food to your diet can deliver the same benefits and even enhance the results that you are getting.
It’s time to tweak your diet to get that youthful and beautiful glow. To help you, below is an infographic that features the top 50 best foods for skin health to give you a younger and glowing complexion.
The Top 50 Best Foods for Skin Health and Rejuvenation
1. Olive oil
Olive oil is packed with phytosterols, vitamin E and monounsaturated fats that work together to increase collagen production, fight free radicals and restore your youthful glow.
Tomato is a good source of vitamin C which keeps the skin firm. It also has lycopene which improves the skin’s natural protection against the sun’s harsh rays.
3. Dark Chocolate
A daily ounce of dark chocolate can deliver natural hydration and suppleness to your skin, thanks to its antioxidant, flavanols. Also, iron and magnesium found in dark chocolates improve skin cell regeneration and oxygenation.
Use it as exfoliant or for breakfast. The carbs in oats helps the skin to release clogged natural oils that cause acne. It also balances out the oils in your skin to further solve your acne problem.
5. Green Tea
Antioxidant-rich green tea helps improve suppleness of the skin to make it smoother. It also improves blood circulation and oxygenation to secure skin nourishment.
Trace minerals and Omega-3 fatty acids found in walnuts boost skin’s elasticity and smoothes out rough, scaly skin.
7. Orange Peel
Next time, don’t put orange peels into the trash as it effectively removes dead skin cells, and reduces blemishes, dark spots and dry skin.
8. Grass-fed beef
Grass-fed beef is rich in protein and omega-3 known to help improve skin elasticity and fight wrinkles. It is also rich in iron that ensures good blood circulation and oxygenation to keep your skin well nourished.
Nutrients and antioxidants found in this herb strengthen our skin to fight sun-induced damages and free radicals.
Soy is the best source of isoflavone, a substance that helps strengthen skin’s collagen in order to prevent, wrinkles, fine lines and sagging.
Coffee’s antioxidants naturally help prevent skin cancer. When applied on the skin, it helps remove dead skin cells, reduce cellulites, lighten dark circles, brighten complexion and tighten skin, among other.
Kiwi is one of your best sources of vitamin C. It keeps your skin plump, and keeps wrinkles & fine lines at bay.
Egg provides a good dose of protein which is essential in collagen production and B vitamins that help protect skin from dryness and rashes.
Vitamin A in pumpkin boosts the growth of cells to keep your skin smooth & soft while helping reverse the damaging effects of sun exposure. It is also rich in B vitamins that help blood circulation and Vitamin C that strengthens the skin.
15. Red Wine
A daily sip of red wine can help reduce skin lesions caused by the harsh UV rays. Resveratrol, flavonoid and tannin antioxidants also fight the free radicals and signs of skin ageing.
16. Sunflower seed
Sunflower seed richly contains vitamin E which your skin needs to fight skin inflammation, especially when you have acne. The vitamin also protects your skin from the sun’s harmful rays.
Beta-carotene and vitamin A-rich carrot helps fight acne by balancing out skin cell production and prevent clogged pores. It also gives a nice yellow undertone to your skin which is associated with healthier looking skin.
Add mackerel to your diet if you’re trying to eat less meat. It provides vitamin B12, that is thrice the amount you need and helps improve dark spots and vitiligo so you can have even-toned skin.
Nettle tea is a good anti-inflammatory that can keep acne and eczema away. Its antioxidants, on the other hand, fight the free radicals that can damage your skin.
It is a good herb to fight acne. Peppermint oil helps flush out oils clogged in your pores while peppermint tea’s calming soothing effect indirectly helps mitigate acne breakouts.
This green can detoxify your body, cleanse out toxins and nourish your skin all at once. As a natural anti-inflammatory, it helps treat acne and eczema.
22. Fennel Seed
Another anti-inflammatory, fennel seed soothes acne and skin irritation. Vitamins and minerals ensure skin nourishment for a glowing and healthy skin.
23. Red grapes
Red grapes is not only a lush sweet fruit, it can also satisfy your skin with its antioxidants, vitamins and minerals. It fights skin ageing, free radicals, skin irritation, and even allergies.
Beetroot is a good skin clearing food. It is rich in vitamin A & E along with minerals like sodium, calcium, potassium and magnesium–nutrients that help fight skin damages. Beetroot also works best to eliminate toxins.
25. Brown Rice
Try swapping your white rice with brown rice rich in fibre, protein, B vitamins and minerals. It balances out insulin to control sebum on the skin for a zit-free face. It also has protein that improves skin elasticity.
Lentils, legumes, and peas are packed with vitamins and minerals that help in body detoxification to flush out impurities. Its zinc mineral also combats acne and heals blemishes.
Along with Olive oil, avocado is also rich in monounsaturated fats which boost collagen production and reduce the chances of premature ageing.
Garlic is a good anti-bacterial which helps cure a number of skin problems like psoriasis, acne and skin infection.
This sprout is packed with calcium, potassium, manganese, zinc and magnesium along with a range of vitamins. It effectively nourishes the skin, and clears out skin impurities.
This vegetable is commonly part of cosmetics and creams because it is rich in antioxidants that fight free radicals and premature skin ageing.
31. Mineral Water
The skin is made up of about 64% water. There’s every reason to always be hydrated naturally, inside out. Natural minerals in water help nourish the skin while hydrating it.
This fermented milk is a good source of protein to help your skin get firmer and tighter. A daily serving of yogurt can help fight wrinkles and fine lines.
Pomegranate contains high amount of antioxidants that help fight free radicals and boost blood circulation to enliven the skin and create a natural rosy white complexion. Topical application can smooth out wrinkles and fine lines.
Yellow and orange vegetables are known to help improve the skin’s natural SPF to fight damages caused by sun exposure. Yellow peppers are particularly rich in vitamin C to strengthen the skin and prevent premature ageing.
A wild-caught salmon tops the list of foods that are the best sources of omega-3. It is rich with anti-inflammatory properties that fight skin conditions like eczema, keratosis, acne and psoriasis.
36. Sweet Potatoes
The substance that gives this root crop an orangey color is carotenoids which works best in giving you healthier and more radiant glow.
This popular oriental spice is rich in anti-inflammatory agent which fights free radicals. It is also a very effective solution to erase dark blotches, scars and age spots.
Papaya’s active enzyme, papain, is known to be a key ingredient to many skin whitening cream, soaps and skincare products. It effectively cleanses the skin and evens out dark pigmentation.
Spinach is not only an energy vegetable, as made famous by Popeye, it is also good for the skin. Its high level of B vitamin helps improve blood circulation to nourish the skin and fight skin dryness.
This vegetable is a rich source of vitamin A, C and E. all the three vitamins are essential to keep the youthfulness and glow of the skin. Also, its vitamin K improves the healing property of the skin, so you can prevent scars, stretch marks and bruises.
This healthy vegetable has a unique organic compound that helps your skin regenerate faster and better. Its vitamins A, B and E on the other hand make your skin glow and look more youthful.
This fruit is rich in nutrients and minerals like potassium, calcium, vitamin B & C, that are key for boosting skin rejuvenation.
This fibre-rich fruit is good to balance out sugar in your blood. Spikes of sugar content in your blood can damage the skin’s collagen–the protein that keeps skin taut and supple.
Lychee is a sweet lush fruit that fights premature skin ageing and nourishes your skin. It contains a good dose of vitamin C that strengthens the skin and antioxidants that fight free radicals.
Apples can naturally help your skin glow and look younger. It is rich in vitamin C which helps boost collagen production. Collagen is responsible for keeping your skin plump and taut.
It is rich in vitamins A, C, E and B vitamins that work together to protect your skin from free radicals and sun’s harmful rays. It has amino acid that strengthens the skin’s elasticity.
Lemon is a good exfoliator. Its citric acid works well to lighten and even out dark blotches and age spots. It can also flush out the dirt clogged in your pores and heal acne.
Onions contain flavonoids which assist in delivering the benefits of vitamin C. It also has anti-inflammatory and anti-bacterial properties that can heal acne.
Mushrooms contain hyaluronic acid which naturally moisturises and plumps the skin. It also has antioxidants and anti-inflammatory properties that protect the skin from free radicals and premature skin ageing.
This tropical fruit is a good source of essential vitamins for the skin and antioxidants that fight free radicals which clear your skin and keep it well-nourished and glowing.
Did you find this infographic useful? Got other ideas that you want to include in this list of best foods for skin health? Let us know your thoughts by leaving a comment below.
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