Food items that are packed with nutrients are called superfoods- fruits and vegetables that will be the ingredients to a healthier you! The integration of superfoods into your diet will make your body as well as mind running at their very best. Make a commitment to eat superfoods as much as you can. You can see the results clearly through the texture, clarity, and smoothness of your skin!

1. Green Leafy Vegetables

Greens are undoubtedly some of the most nutrient dense foods there is. They give the most bang for your buck as they provide everything that your bodies need to function properly. Veggies are extremely affordable and can be prepared through a variety of ways. You’re not limited to eating them raw as salads, as you can also use them for soups, stews, and even breads! Green leafy vegetables deliver all the micronutrients your body is required to consume on a daily basis. Greens are proven to prevent the development of serious medical conditions such as cancer, arthritis, Alzheimer’s, heart diseases, stroke, and high cholesterol levels to name a few. The high concentration of antioxidants in greens makes them one of the most important food items if you want clear skin. Antioxidants in green veggies fight off the free radicals that proliferate on the skin and deeper tissue layers.

In addition to antioxidants, green leafy vegetables boast Vitamin A that helps in the prevention and treatment of acne, dry and damaged skin. Other nutrients that you can find in leafy greens are beta-carotene, B-vitamins, Vitamin E, folate, iron, potassium, magnesium, and calcium- vitamins and minerals that promote clean and clear skin. Lastly, green leafy veggies contain high levels of flavonoids- compounds that have anti-microbial and anti-allergy qualities that protect the immune system from infection and disease.

2. Fruits

Fruits only place second as the best source of vitamins and minerals that promote optimum skin health. It is true that fruit contains high amounts of sugar in the form of fructose. What makes fruit nutritious and less detrimental to health when compared alongside carbonated beverages and junk food is fiber component.

Fiber are food substances that help the body in processing nutrients and aids in the excretion of waste products and other compounds that your body does not need at all. In addition, fiber also reduces the negative effects that sugar has on the body. Fruit is not only filled with sugar, but is teeming with fiber. Not only does fiber facilitate the expulsion of unnecessary substances from the digestive system, but it also keeps the energy levels stable, that which enables individuals to be more productive throughout the day.

Due to the high fiber and sugar content in fruits, they are more filling too. Intake of fruits also hydrates the tissues and cells of the body. Fruits are the best snack items as they make you feel satisfied. Instead of getting those Twinkies on the fridge, you may want to replace them with a few slices of apple or a few chunks of melon.

3.Fats

If you want to have amazing skin, don’t ever think of skipping fat intake. It is a must to eat fat-containing food items in order to achieve beautiful skin and overall optimum health.

The human body has the ability of producing its own fats, but bear in mind there are many types of fats- and that some essential fats may only be obtained from the food we eat. Examples of essential fatty acids are Omega-3 and Omega-5 fatty acids. The fatty acids play a crucial role in the creation of brand new, healthy cells.

Fats also play a major role in the production of sebum- a compound that makes the skin hydrated and look young. If your diet does not have that much fat, your skin is the first to reveal the deficiency. People who lack fat in their diets have dry skin and suffer from inflammation. Some of those with low-fat diets most often suffer from photosensitivity, acne breakouts, and other skin disorders such as psoriasis.

There really is no way around getting EFA, but through diet. This means that you have complete control of how much EFA you would like to consume on a daily basis. It is recommended that essential fatty acids be taken in their ideal amounts to ensure that you take advantage of the results they deliver.

By rule, essential fatty acids need to be consumed within their ideal rations in order to bring positive effects on the skin and the rest of the body.

For example, processed foods are typically high in Omega-6. If you consume more Omega-6 than Omega-3 there is a big possibility that suffer from inflammation too. Inflammation does not only mean increased chances of developing serious illness, but also increases one’s risk to develop skin-related conditions such as psoriasis, eczema, and acne.

4. Fermented Food Items

Are cheese, sourdough bread, beer, and wine part of your diet? Before the process of pasteurization, our ancestors’ diet was teeming with bacteria. What is surprising is that food teeming with bacteria were actually better before than today.

The local flora that thrives on our skin and along the intestinal walls is actually what keeps us healthy. These thriving bacterial ecosystem are crucial in preventing many conditions such as digestive problems and allergy to name a few. There are trillions of microorganisms in the gut, and collectively they are known as microbiome. The bacterial ecosystems in the guy is ideal in that they perform a host of functions; from keeping the digestive tract healthy, boosting the immune system, cardiovascular health, to normal brain functioning.

In terms of the integumentary system, individuals who have bacteria on their skin are known to suffer from fewer break outs than those with lesser bacteria. People who feature clear, smooth skin have more bacteria, up to 20% than those with pimples. Researchers are now working on topical bacteria solutions with primary action of cleansing the skin of foreign substances such as allergens and foreign microorganisms.

5. Spices

Spices are proven to have substantial skin benefits. These good ingredients are packed with compounds that increase circulation. Vitamins and minerals found in spices fight free radicals and reduce the chances of inflammation. Spices also help in creating a stronger UV shield in the skin. Furthermore, spices induce collagen production and make the skin stronger from the inside out. Spices not only tickle the taste buds, but also stimulate our cells to function better.

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