Nutrition plays an important role in a person's health but also in the look of the skin. Eating a good diet will give the skin a healthy appearance. Below are some of the best foods to incorporate into your diet to keep your skin looking great.
Salmon (and other fatty fish such as mackerel) is rich in omega-3 fatty acids, which are important in the cell membranes of the skin cells. These membranes keep harmful substances out of the skin and regulate movement of nutrients into the skin. Omega-3 fatty acids also reduce inflammation which can harm the skin.
Berries and Citrus Fruits
Berries such as blueberries and raspberries and citrus fruits such as oranges and grapefruits are outstanding sources of antioxidants such as vitamin C. Antioxidants neutralize harmful free radicals that form in response to sun exposure, pollution, smoking, chemicals, and anything that gets on the skin from the environment or the diet. Free radicals lead to skin damage and premature aging. Antioxidants will provide a healthy glow to the skin.
Nuts such as almonds, pistachios, and walnuts are great sources of vitamin E, an antioxidant that works with vitamin C to protect the skin from damage. Vitamin E also helps the skin retain moisture, allowing for healthy function. Many of these nuts are also rich sources of omega-3 fatty acids described above.
Green, Red, and Orange Vegetables
Green, red, and orange vegetables such as spinach, carrots, and sweet potatoes are tremendous sources of vitamin A and beta-cerotene (which is converted by the body into vitamin A). Retinoids such as retin-A are vitamin A derivatives applied topically to the skin which both accelerate the skin cell growth cycle and stimulate collagen production. These lead to removal of dead skin on the surface and improvement in fins lines, wrinkles, and laxity. Retinoids have been used for year for their anti-aging properties and natural sources of vitamin A such as these vegetables will help with these anti-aging effects.
It is important to maintain an appropriate level of hydration for adequate function of the skin. The skin is composed of approximately 70 % water and has many important functions including sensation, temperature regulation, preventing water loss, and protecting the skin from insults such as infection. Drinking at least eight cups of water will provide and appropriate amount of hydration to the skin to perform these functions. Water will also bring nutrients into the skin and remove toxins from it.
Make sure these foods are in your diet to keep your skin looking youthful and healthy.