Wondering what the secret is to healthy glowing skin? Sun exposure, stress, lack of rest, smoking, and environmental pollution can all lead to a dull, dry complexion, but what you eat may actually be one of the biggest determining factors to skin health. With a healthy complexion literally coming from the inside out, what foods can you include in your diet to give yourself that radiant glow? Here is the answer.
Water – Water flushes the toxins out of the body and maintains the elasticity and suppleness of your skin. Drink at least eight 8-ounce glasses of water each day. (Water within caffeinated drinks does not count due to the dehydrating effect of caffeine.)
Vitamin A – (Mangoes, dark green leafy vegetables such as spinach, broccoli, and kale, dark orange vegetables such as carrots, sweet potatoes, and winter squash) – Vitamin A maintains and repairs skin cells. Too little will make result in dry, flaky skin. This antioxidant fights free radical damage that ages the skin prematurely. Vitamin A reduces the appearance of wrinkles, acne, and other skin conditions. Women who are pregnant should avoid an excess of Vitamin A, as it could have negative consequences.
Vitamin E – (Nuts such as almonds and hazelnuts) – The oils in Vitamin E moisturize dry skin. This antioxidant protects against skin damage and premature aging.
Selenium – (Cottage cheese) – This mineral combined with Vitamin E works to fight free radicals and may even protect against skin cancer and fight dandruff. Shrimp, liver, nuts are another sources.
Riboflavin (Vitamin B2) – (Mushrooms) – Riboflavin contributes to tissue maintenance and repair. (The body will use large amounts of this vitamin after undergoing surgery or receiving a skin wound.) Riboflavin also improves blemishes caused by rosacea.
Niacin (Vitamin B3) – (Avocados) – Niacin is an anti-inflammatory that soothes skin irritation.
Biotin (B vitamin) – (Wheat germ) – A deficiency of biotin may cause dermatitis, a condition characterized by itchy, scaly skin. Eggs, chicken liver are also source of biotin.
Vitamin C – (Acerola cherries, citrus fruits, dark leafy green vegetables) – Exposure to sun depletes the body of Vitamin C. This antioxidant fights skin damage and wrinkles and is crucial to the production of collagen, the skin’s structural protein.
Zinc – (Oysters) – Zinc works with Vitamin C to increase the skin’s elastin. Zinc is also known to help clear acne.
Copper – (Baked potatoes) – This mineral also works with vitamin C to produce elastin. A deficiency in copper can lower the skin’s ability to heal, as well as result in lifeless, rigid skin.
Omega-Three Fatty Acids – (Flaxseed oil, fish) – Omega-three fatty acids hydrate skin and help unclog pores to prevent acne.
Protein – (Meat, eggs, grains, legumes, dairy products such as milk and cheese.) – Protein promotes proper production and growth of new skin cells.
Fiber – (Whole grains, legumes, vegetables, nuts, citrus fruits.) – Fiber is necessary for important nutrients to be absorbed into the body. Without it, some nutrients will end up wasted. In addition, fiber helps remove toxins from the body, resulting in better complexion.
