Eating the right foods can help ward off illness and prevent chronic conditions like heart disease and diabetes, but did you know that nutrition may also have a direct effect on the health and appearance of your skin?
The foods you eat impact hormones and inflammation in the body, two factors that play a significant role in skin aging and production of acne. What you eat can be just as effective at slowing aging and preventing acne as the creams and beauty products you put on your skin.
Do you want clear, glowing, healthy skin? Here the best foods you should be eating:
Water. Drinking plenty of water is the most important thing you can do for your skin. Water hydrates the skin, helping it keep its shape. It keeps skin moist and helps reduce visibility of fine lines and wrinkles. Water also improves blood flow and helps the body absorb nutrients and release toxins.
Seafood. Foods like shrimp, snapper, cod, halibut, tuna, salmon, crab and oysters contain an essential mineral called selenium, which may help protect the skin from damage by free radicals. Aging, lines and wrinkles, dry skin, tissue damage and even some diseases can all be caused by free radicals in the body. Other foods that contain selenium include: Brazil nuts, button mushrooms, lamb, cooked beef, light turkey and whole wheat pasta.
Carrots, cantaloupe and winter squash. These foods are loaded with vitamin A, a vitamin that helps prevent dry, flaky skin. It can also improve the appearance of wrinkles and brown spots. Vitamin A is also found in leafy greens, like spinach, and in broccoli and Brussels sprouts.
Citrus fruits. Vitamin C is another essential vitamin for your skin. It helps protect the skin from damage by the sun and can even reverse sun damage to collagen and elastin, which give the skin a firm, toned look. Citrus fruits are rich in vitamin C, but other sources of the vitamin include peppers, broccoli, greens and Brussels sprouts.
Nuts, seeds and olives. Another antioxidant to help protect the skin from sun damage and prevent inflammation is vitamin E. This essential nutrient is found in vegetable oils, nuts, seeds, olives, spinach, asparagus and leafy greens.
Healthy fats. Omega-3 and omega-6 fatty acids help the skin produce its natural oil barrier, which prevents dryness and blemishes. They leave the skin looking smooth and young. To get a dose of these essential fatty acids, eat foods like olive oil, ground flaxseed, walnuts and cold-water fish like salmon, sardines and mackerel.
Green tea. Antioxidants help slow and prevent damage from free radicals, and while they can be found in many foods, especially colorful fruits and veggies, a cup of green tea is loaded with antioxidants. Drink it to help stop inflammation, slow skin damage and even help prevent sunburn.
While there are plenty of foods you should be eating for healthy skin, some foods can cause skin damage and blemishes. Eating a diet high in sugar, processed or refined carbohydrates and unhealthy fats can cause a number of health problems, but it may also contribute to skin aging and blemishes.
To keep things simple, remember this: the foods you eat for overall health can also promote healthy skin. Concentrate on eating a healthy diet full of whole foods and plenty of fresh fruits and vegetables, some lean meats and healthy fats.
For more nutrition tips for a healthy body and nutrition therapy services offered at Goshen Hospital, call 574-364-2679.