Achieving a healthy, glowing skin is not impossible. You don’t even have to go to extremes in order to help your skin look its best, however, you need to develop a set of healthy habits that can definitely aid you in getting your glow on.
1. Eat lots of Fruits and Veggies!
There’s no arguing that fruits and vegetables are some of the most important factors to attaining healthy and glowing skin. In a study that tracked the diets of about 35 people, it was found out that the participants who consumed an average of 2.9 more portions of vegetables and fruits everyday were rated as healthier looking, and those who ate about 3.3 portions more of the same daily, were rated as more attractive looking than the others. A similar study conducted in the United Kingdom has shown that the photos taken of subjects who ate a lot of fruits and veggies were rated as more attractive and beautiful-looking than those who were suntanned. Scientists have concluded that the antioxidants must have been the key to glowing skin, as they can improve the body’s blood circulation and alter the skin’s pigment. Amongst the various classes of antioxidants, it is said that lycopene, usually found in tomatoes and watermelon and beta-carotene are the ones with the most impact when it comes to rendering the skin with a healthy glow. Polyphenols, the chemicals that causes the blood to rush to the skin’s surface
giving it a certain pinkish glow can also play a role. Polyphenols are commonly found in cherries, dark grapes, plums, and berries. Another thing: antioxidants also act as natural bodyguards and fend off harmful compounds that can destroy the integrity of
your skin which can come from smoking, pollution, and other damages caused by stress and sun exposure.
2. Incorporate “good fat” in every meal.
Most fat-free diets can cause the skin to be dry and flaky and this is something you’d want to avoid. In this regard, please know that not all fats are created equal, and eating good fats can certainly benefit your skin. To strike a proper balance of incorporating good fats into your diet, most nutritionists recommend the inclusion of a moderate amount of fat (plant-based) in every meal. Examples of good fat can be obtained from extra virgin oil, ripe avocados, nuts and seeds.
3. Eat to fight aging
AGEs or advanced glycation products are nasty substances that are produced when food is cooked using high temperatures by means of dry heat, like baking, grilling, roasting and broiling. A lot of studies have shown that AGEs can lessen the body’s ability to control inflammation which is a known factor for premature aging. Therefore, lessening your consumption of AGEs is one effective strategy in order to maintain a youthful-looking appearance. To cut your AGE intake, whip up more “naked” vegetable dishes instead in the likes of marinated cucumbers, summer slaw, and slice ripened tomatoes added with balsamic and fresh basil. And when you cook, make sure that you do it in low heat. Sure, it’s going to be a slower process, but it will be better for your skin in the long run.
4.Eliminate the dehydrators
Alcohol can dry your skin, so if you want to make your skin to stay smooth and young-looking, make sure that you stay hydrated and yes, lower your alcohol intake.
5. Choose collagen-building foods
Going on a healthy diet can help defy the effect of gravity on your skin—meaning sagging. Collagen is a substance that helps keep the skin supple, smooth, and firm. Make it a habit to consume collagen-rich foods to better your skin’s appearance. Examples of
which include berries, peppers, tea and citrus fruits.
6. Reach for foods that combat UV rays
Aside from smoking, exposure to the sun’s UV rays is probably one of the most egregious causes of skin damage. But fret not; there are certain things you can eat to help combat its effects. Flavonoids are compounds that can help reverse the damage incurred on the skin from sun exposure. Some examples of foods with high flavonoid content include fatty fish like sardines and salmon, chocolates, and green leafy veggies. They work by reducing the inflammation brought forth by too much sun exposure and inhibit the DNA damage that may lead to sunburn.