Foods for skin

Diet and Dermis: 20 Foods That Are Friendly To Your Skin

  • Sumo

I’m sure you are already well aware that eating lots of power foods such as citrus, dark chocolate and dark leafy green can help to combat chronic conditions such as diabetes and heart disease.  However, certain foods also do wonderful things for your skin.

There is growing evidence from scientific research that diet has a significant effect on your skin and complexion.  The foods that you consume can cause or help fight acne, affect your hormonal balance and lessen or increase inflammation, which is relate to the aging process of your skin.

What you eat is actually just as important as the creams and serums that you put on your skin.  To help you take good care of your skin, here are 20 foods that are friendly with your skin:

1. Olive Oil

Olive OilResearch has shown that consuming olive oil on a regular basis can reduce signs of aging of the skin.  The reason for this is because monounsaturated fatty acids make up about 75% of the fat contained in olive oil which can provide a youthful boost.  Tea polypenols contained in olive oil, are antioxidants that may also help to prevent damage from free radicals.

2. Tomatoes

Tomatoes have a high vitamin C content.  This helps to keep your skin taut and firm by assisting with collagen production.  Tomatoes also contain lycopene, which is the red pigment that helps to stimulate skin circulation in addition to giving the fruit its bright red color.

3. Dark Chocolate

This delicious treat is loaded with cocoa flavanols, which is a plant compound that has antioxidant properties that help with improving circulation and hydrating the skin.

4. Sardines

Sardine FishOne 3 1/2 ounce serving of sardines has 1 1/2 grams of omega-3 fatty acids in it.  Fatty fish is especially rich in DA, which is an anti-inflammatory kind of omega-3. It is becoming increasingly clear that acne is a root cause of acne.  So eating plenty of omega-3s, which is found in salmon as well as sardine, can help with keeping your skin clear.

5. Nuts

Deficiencies in certain minerals like selenium and zinc are linked to acne for some individuals.  Tat is why nuts- especially Brazil nuts and pumpkins seeds- are a great healthy snack to have.  Selenium helps to increase the amount of white blood cells in your body, which fight infections.  In addition, the iron, calcium, potassium, manganese, magnesium, copper and vitamin E contained in these nuts is essential to skin function and health.

6. Water

Having clear skin starts from the inside.  One of the most effective ways to make make this happen is to drink lots of water.  This helps your body flush harmful toxins out.  It also replenishes the water inside the cells of your skin.  Drink a minimum of eight glass of water on a daily basis, and drink more right after you finish exercising.

7. Red Grapes

Red grapesRed grapes- along with their seeds- are thought to contain powerful antioxidants and natural chemicals that can provide effective treatment for inflammatory skin conditions like eczema and psoriasis.  Grapes are also a natural antihistamine, so they can help with controlling the side effects that are the result of allergic reactions.

8. Beetroot

Beetroots provide great skin-clearing properties.  These purple roots are especially rich in vitamin A, in addition to vitamin E, magnesium, calcium, sodium and potassium, which are all essential for epidermal healing and health.  When these nutrients are combined, they provide a potent body cleanser, which helps to lower cholesterol in addition to flushing toxins out of the body.

9. Tofu

Tofu is an excellent source of healthy unsaturated fats, calcium and healing vegetable protein.  This is a fantastic combination for anybody who suffers with a skin condition.  In addition, tofu is rich in antioxidants and also manganese, copper, iron and minerals.

10. Brown Rice

Brown RiceResearch has suggested that there could be a link between skin health and have a steady blood sugar level.  Therefore, it makes perfect sense to eat brown, whole grain foods instead of processed white carbohydrates.

Consuming a portion of brown rice every day provides you with rich sources of magnesium, selenium, protein and B vitamins, along with several antioxidants.  It also helps with regulating your sugar levels through slowly releasing energy over the course of a day instead of all at one time the way processed carbohydrates do.

11. Legumes

All healing processes need to have energy and protein, and legumes- lentils, beans and peas- have abundant amounts of both of those.  They also contain a powerful combination of minerals and vitamins in addition to being especially high in dietary fiber, which helps the natural digestion process of the body and assists with detoxification as well.  These things all help in the battle for achieving clear skin.  Try to substitute some beans for you usual carbohydrate portions to see if it makes a difference.  Chances are high that it will.

12. Kale

Kale contains a complete complement of vitamin A, vitamin B complex, vitamin C, vitamin E and vitamin K, in addition to potent amounts of phosphorus, folate, protein, magnesium, iron, potassium, calcium and manganese.  Add in a handful of kale to your soups in addition to some of the other foods on this list to make a potent skin-clearing tonic for yourself.

13. Avocado

AvocadosAvocados are well known to be an excellent source of vitamin E.  This vitamin helps to boost the luminosity and vitality of the skin. They also have a good amount of vitamin C, which helps to reduce skin inflammation.

In addition, it is believed that avocado oil stimulates collagen production in the skin.  This helps to improve the texture and tone of your skin.  Consuming a regular service of half an avocado can also help your skin stay moisturized.

14. Garlic

Every clove of garlic is loaded with allicin, which is a naturally occurring chemical.  When it it digested, it reacts with blood inside the body to create a substance that can kill off numerous harmful viruses and bacteria that could be harbored in your body- including ones that cause acne as well as other types of skin infections.

It almost can’t be beat when you combine these factors with the fact that it also contains a powerful dose of antioxidants.  To get the most from garlic, eat it raw.  You can add finely chopped garlic to a salad or stir it into an entree before you serve it.

15. Alfalfa Sprouts

alfalfa sproutsThese tiny sprouts pack a lot of punch and are full of skin-clearing valuable nutrients, including zinc, sodium, silicon, potassium, phosphorus, manganese, magnesium, folic acid and calcium.   They also supply a complete rang of vitamin A, vitamin B complex as well as vitamins C, E and K.

You really don’t need a multivitamin when all you have to do is sprinkle some alfalfa sprouts onto your salad.  They are fairly inexpensive as well, and can be purchased at a majority of health food stores.

16. Broccoli

Broccoli vies with kale for the title of super vegetable.  It contains a rich amount of antioxidants such as vitamin A, vitamin B complex as well as vitamins C, E and K.  These vitamins all help to provide your skin with added luminosity and to help revive tissue that is damaged.  In addition, the folate, calcium and omega 3 fatty acids help to support the proper functioning of skin cells as well as the healing process.  To get the maximum benefit from broccoli, eat it lightly steamed or raw in salads.

17. Artichoke

ArtichokeEating this fibrous, woody vegetable on a regular basis has been linked with healthier skin, especially improve skin luminosity.  They are used frequently as an herbal remedy in many cosmetic and skin cream products due to their potent and high antioxidant characteristics.

When they are incorporated into a healthy diet, they also help the body by helping the natural immune system defenses of the body, lowering cholesterol and easing digestion.  Artichokes also happen to be delicious.  Just buy a few at your local supermarket,  Boil them for approximately 20 to 45 minutes and serve with melted butter for a delicious treat that will also do wonders for your skin.

18. Burdock

For centuries burdock has been heralded as a highly effective healing remedy.  The herb contains high amounts of magnesium, potassium and calcium.  These are all essential nutrients that are used by the body to support healthy skin.

Burdock also has strong anti fungal and antibacterial properties as well- which are idea for taking on digestive problems as well as stopping the spread of acne.  You can eat burdock as a vegetable.  However, the easiest way to consume it is in the form of tea.  You can find it in a majority of health food stores.

19. Nettles

nettleGardeners sometimes complain about nettles being a nuisance in their gardens.  However, when they are taken in soup, capsule or tea form, they offer a very powerful anti-inflammatory effect.  This helps to calm the skin down and also improve skin conditions such as acne and eczema.

Nettles are also very detoxifying, due to the high antioxidant levels contained in them which helps to protect the body from over-producing free radicals, which are chemicals that may cause damage to DNA, carbohydrates, fats and proteins in the body.  You can purchase some nettle tea at your favorite health food store to see what difference it makes to your skin.  You may be surprised at the results you receive.

20. Sweet Potato

There is an increasing amount of evidence that suggest that having high cortisone levels, which is one of the main hormones that the adrenal gland released as a response to stress, may cause break-outs.  One way to hep combat stress is to regulate your fluctuating blood sugar levels.  You can accomplish this by consuming complex carbohydrates which are packed with vitamins and slowly release sugar over time.

The sweet potato fits the bill perfectly.  Beta-carotene is also contained in this root vegetable.  When digested, it converts into vitamin A, which may help to improve oxygen circulation to the skin.

So there you have it, 20 powerful foods that are “skin friendly.”  As you can see, these are all healthy, natural foods that you can easily purchase at your local supermarket or health food store.  Remember, you are what you eat.  And this certainly rings true when it comes to healthy and youthful looking skin.  So pay attention to the foods you eat if you want to have the healthiest, most beautiful skin around.