You are what you eat. This adage is particularly true when it comes to your skin. This is because the secret to a glowing, vibrant and youthful skin isn’t in what you put on it, but what you feed it.

Everything we eat is assimilated into our inner and outer being. Thus, sticking to a healthy, nutritiously balanced diet can only result to healthier, glowing skin. Most experts agree that eating a well-balanced diet is a sure way of getting your share of good food for healthy skin. Still, there are a number of foods that are most likely than others that can boost your skin’s healthy glow.

1. Spinach

Spinach is rich in nutrients essential for healthy skin as well as antioxidants that help fight premature aging. Primary amongst these is the potent antioxidant vitamin C, which is essential in collagen synthesis and maintenance. Collagen is a type of protein that gives the skin strength and elasticity.

Spinach is also rich in vitamin A, which the body uses in the production of lipids that help keep the skin and hair moisturized. Consequently, vitamin A deficiency results in dry, rough scaly skin and may appear as goose-like pimples on the upper arm and thighs.

2. Tomatoes

Aside from vitamin C, tomatoes are also a rich source of lycopene, the compound that gives tomatoes its rich red color. Lycopene is a powerful antioxidant that blocks UV rays and prevents damage that causes sun spots, dryness and wrinkles.

3. Carrots

Carrots are rich in beta carotene, another antioxidant that is essential for skin health. It is converted into retinol, an active form of vitamin A, which is involved in the growth and repair of body tissues. Vitamin A also protects the skin against sun damage that results in premature skin aging.

4. Yogurt

Yogurt, like other dairy products, is an excellent source of vitamin A. Vitamin A helps protect the skin from the sun’s damaging UV rays and modulates the rate of skin regeneration Yogurt contains true vitamin A, which is an important feature for people with diabetes or thyroid conditions as they cannot convert beta carotene into vitamin A.

Yogurt also contains acidophilus, the live bacteria that is beneficial for intestinal health and the skin. Anything that helps keep digestion normal also results in healthier skin.

5. Blueberries

Blueberries contain high levels of antioxidants and phytochemicals which help neutralize free radicals that damage skin cells. Free radicals formed from sun exposure can damage the skin’s cells which results to wrinkles and premature ageing.

Blueberries are also rich in vitamin C, which helps strengthen the capillaries under the skin, effectively preventing the appearance of spider veins and blotches on the skin.

6. Salmon

Salmon is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA). EPA regulates the oil production in the skin, helping to keep it supple and hydrated. EPA also acts as an anti-oxidant that protects the cells from free radicals and the sun’s damaging rays.

7. Nuts

Nuts are also a good source of the essential fat omega-3 fatty acids. Omega-3 fats help maintain healthy cell membranes, which is responsible for keeping water locked in. Stronger cell membranes are better in keeping the moisture in, resulting in soft, younger looking skin.

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