Everyone strives for clear, glowing and blemish-free skin. Food can actually help depending on the vitamin, mineral, and antioxidant content.
Here are some foods with properties known to protect or repair the skin.
Blueberries contain one of nature’s most potent antioxidant, the anthocyanins which fight off the damage in our bodies caused by free radicals.
Walnuts contain a high dose of magnesium, which is important for healthy blood flow in the skin.
Whole grains, including quinoa, are a rich source of selenium, which can improve skin elasticity. Eating whole grain is a better way to maintain healthy skin since they have free radical-fighting antioxidants. You can have quinoa for an extra dose of protein.
Almonds are a high source of vitamin E, known to protect our skin from the sun rays .
Kale contains high levels of antioxidants and vitamin K. Antioxidants help to slow down the process of aging and vitamin K is known to suppress the inflammation resulting in acne or wrinkles and protects the skin’s elasticity. An antioxidant kaempferol found in kale may be therapeutic to skin burns also.
Goji berries are a rich source of antioxidants which protect us from photoaging (aging of the skin caused by sun rays), liver spots and spider veins .
Apples are also a healthy skin super fruit. High levels of fiber help the body to flush out toxins which can lead to inflammation and clogged pores.
Oatmeal is a low GI food. The GI (glycemic index) is a measure of how much a specific food raises blood sugar levels when consumed. High GI foods like white bread can raise the blood sugar levels because the body digests them very quickly
Pumpkin has a good amount of beta-carotene, a provitamin that is converted to vitamin A which improves the aged skin.
The Pomegranate is a rich source of polyphenols, an antioxidant which is known to protect the adverse effects of UV radiation.
Mediterranean diet (fruits, vegetables, whole grains, fish, beans, nuts, and olive oil) can protect the skin from acne due to the presence of high fiber, antioxidants, and Omega-3.
Beets contain the antioxidant betalain in a higher concentration than other vegetables and may also help to reduce the risk for skin cancer.
Tomatoes are a great source of lycopene, an antioxidant found to reduce skin roughness.
Fennel has an antioxidant quercetin, which helps in the treatment of Psoriasis (an inflammatory skin condition) and to diminish fine lines and wrinkles.
Foods high in vitamin E like Sunflower seeds help to prevent acne development and help to heal acne-scarred skin.
Zucchini is 95 percent water and is a great source of Vitamin C required for healing damaged skin.
Salmon which is rich in omega-3fatty acids helps to keep inflammation under control
Crushed nuts are gluten-free alternatives and contain the antioxidant flavonoids.
Onions and cherries, both have high concentrations of polyphenols, which help protect the skin from free radicals.
Tuna is a great source of selenium, an antioxidant that may protect the skin from UV-induced damage .
Red peppers are loaded with Vitamin C, an antioxidant involved in the production of collagen, which helps to maintain the skin firmness.
Carrots are an excellent source of vitamin A, which prevents the overproduction of cells in the skin’s outer layer. Hence there will be few dead cells to clog pores.
Black beans are a good source of folic acid, an important nutrient for protecting the skin from damaging UV rays.
Eggplant contains an antioxidant nasunin which is known to protect cell membranes from damage.
Garlic has been used as a remedy for skin diseases and dandruff.
Pumpkin seeds are an excellent source of zinc which helps to maintain the collagen strength and promotes skin renewal.
Oysters also provide a healthy dose of zinc and protect the skin from inflammatory dermatosis.
Red grapes are a good source of the antioxidant anthocyanin, which helps to maintain the good blood circulation in the body and strengthen the collagen.
Spinach contains high levels of foliate that can protect the skin from skin cancer.
Figs contain flavonoids which play an important role in cellular aging in our skin.
Honey has antioxidants in the form of phenolic compounds .
Avocadoes contain high levels of pantothenic acid or vitamin B5 which help to decrease the oil production and reduce the size of pores. .
Chocolate contains flavonols, an antioxidant that protects the skin from UV rays.