7 Foods for Healthy Skin

By: Fola Onifade

By: Fola Onifade
Healthy skin is about more than just the products you buy to put on your body, it's about the food you put into your body. In fact, healthy skin begins within, so paying attention to what we eat can help us achieve and maintain flourishing skin.

So what foods should we be eating and why? There are so many foods that provide all sorts of benefits, but today we'll focus on important nutrients that help our skin thrive, and the foods that are full of them.

Prevent Fine Lines & Wrinkles

Fatty fish like salmon and tuna contain high levels of omega-3 fatty acids, which contribute to the production of collagen, a protein that helps to keep the skin thick and supple.  These fats also help reduce inflammation that can lead to redness and acne.
Sunflower seeds are packed with Vitamin E, with one ounce, containing 41% of our recommended daily intake of the skin-boosting antioxidant. Vitamin E is a water-soluble antioxidant that helps manage the effects of photo damage. And it's key in keeping your skin barrier strong because it actively promotes cellular restoration. Sunflower seeds are also a great source of protein, making them an effective healthy snack to munch on.

Fight Free Radicals & Sun Damage

Green tea contains catechin, a powerful antioxidant compound that helps to prevent the skin from sun damage. Antioxidants are compounds that help fight off free radicals, unstable molecules that can damage cells. Green tea is also known for improving the skin's moisture, roughness, thickness and elasticity.

Red grapes are a source of reservatrol, a compound that can be found on the fruit's skin. Studies show that reservatrol may help reduce signs of aging by slowing down the production of harmful free radicals.

Target Dark Spots

Bell peppers help the body produce Vitamin A with its rich source of beta carotene. Vitamin A stimulates the immune system and acts as an antioxidant against skin cell damage. It helps regenerate skin tissue, encouraging  new skin cell growth and lightening the appearance of dark spots caused by the overproduction of pigmentation.
Tomatoes are an excellent of source of Vitamin C which is known to benefit all skin types by fading hyperpigmentation, brightening, and supporting collagen production. Tomatoes are also filled with carotenoids like licopene that help maintain healthy skin and prevent wrinkles.

Treat oily skin

Sweet potatoes are also full of the carotenoid beta carotene, a nutrient that converts into vitamin A in our body. Vitamin A has been shown to help reduce oil production in the skin, and can be found in several acne medications. According to Healthline, half a cup of baked sweet potatoes has more than 6x our necessary daily value of Vitamin A.

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