Top 10 Superfoods for Healthy Skin

Skin is the body’s largest organ. Many people rely on cosmetic products to care for their skin. But rather than chemical-based products, the skin would benefit greatly from proper nourishment. You can nourish your skin from the inside out by eating the right kinds of food.

While genetics and lifestyle habits play a significant role in skin health, by eating the right foods you can easily fight acne, reduce fine lines and wrinkles, protect it from sun damage and enhance your skin’s natural beauty. There are many foods with skin-friendly vitamins that will not only benefit your health but also your skin.

Here are the top 10 superfoods for healthy skin.

1. Oranges

Oranges are very beneficial for skin. This citrus fruit is extremely high in vitamin C, which is required for producing, maintaining and repairing skin cells. This particular vitamin also helps improve the texture and color of the skin as well as prevent the various signs of early aging.

Plus, the B complex vitamins, including B1 and folate, present in oranges improve blood flow. This means more oxygen and nutrients reach the skin, which is required to maintain a healthy tone. Improved circulation also keeps the skin hydrated, preventing dry skin and flaking.

You can eat oranges as a snack, include some in a mixed fruit salad or drink orange juice.

2. Almonds

To keep your skin looking its best, include almonds in your diet plan. Almonds are one of the best food sources of vitamin E that helps nourish your skin and protect it from the sun’s damaging ultraviolet rays.

Almonds also contain various antioxidants and anti-aging properties that help reduce wrinkles, fine lines and other signs of aging. The essential fatty acids present in almonds are known to help reduce swelling and inflammation, thereby helping to treat skin disorders such as acne, psoriasis, and eczema.

You can eat whole almonds as a snack or add sliced almonds to salads, cereal, yogurt, or baked goods. However, try to eat almonds in moderation, as they are also high in calories.

You can massage your face, hands and legs regularly with almond oil to enjoy a remarkably glowing and radiant complexion that will surely make you look younger than your age.

3. Avocados

Avocados are considered Mother Nature’s skin moisturizer due to the healthy fats and nutrients present in them. In fact, they act as humectants for your skin and help give it a more youthful quality and reduce the appearance of fine lines and wrinkles.

Also, this fruit contains vitamins C, E, K, folic acid, magnesium and potassium, which are all essential for healthy skin. The high amount of vitamin E helps protect the skin from wrinkles and damage caused by sun, smoke, and pollution. Plus, the proteins and healthy fat present in avocados help keep your hair healthy and shiny.

For good skin complexion, rub the pulp of ripe avocado against your skin two to four times a week. You can also try an avocado facial that can be easily prepared at home. Mash some avocado and mix it with a little milk. Apply it to your clean face. Leave it on for 10 minutes and then rinse it off with lots of water. Plus, do not forget to include this fruit in your diet.

4. Blueberries

When it comes to the best foods for your skin, you simply cannot leave out blueberries. Blueberries are high in vitamin C, a strong antioxidant that helps keep the collagen in your skin healthy. In fact, the U.S. Department of Agriculture studied 40 common fruits and vegetables, and blueberries ranked number one for antioxidant activity.

Plus, these berries are high in anthocyanins and quercetin, which help reduce inflammation and keep your skin evenly toned and radiant.

To prevent signs of premature aging, add half a cup of blueberries to your yogurt or cereal every day. You can even drink a glass of blueberry juice. Other berries like raspberries, blackberries and strawberries also are good for the skin.

5. Tomatoes

Tomatoes are extremely good for your skin. They contain a high level of the anti-aging antioxidant known as lycopene, which helps protect the skin from sun damage.

The acidic property in tomatoes helps in reducing and clearing up acne and other skin blemishes. The vitamin A in tomatoes also helps keep your hair shiny and strong.

You can find many ways to include tomatoes in your diet. Also, you can apply tomato pulp on your skin, leave it on for a minimum of 10 minutes and then wash it off with lukewarm water. Do this daily to make your skin feel clean and shiny.

6. Green Tea

Green tea is considered one of the healthiest drinks and the best part is that this healthy drink is a storehouse of skin benefits. It contains a great deal of antioxidants that help eliminate free radicals to prevent premature aging.

Green tea is highly beneficial in treating different types of skin disorders like acne, pimples, psoriasis, rosacea, wrinkles, and warts. Plus, it is extremely effective in safeguarding the skin against sunburn and tanning when applied locally.

Several studies have also demonstrated that green tea helps combat skin cancer by blocking the cancer-causing harmful enzyme. So, to enjoy healthy and glowing skin as well as a good complexion, try to drink at least two cups of green tea daily.

7. Spinach

This popular leafy green vegetable has immense health benefits. Spinach is also good for your skin being a rich source of vitamins A, B, C and E as well as potassium, iron, calcium, magnesium and omega-3 fatty acids.

The high amount of vitamin A present in spinach acts as an antioxidant and helps prevent cell damage and premature aging. Packed with beta-carotene, spinach also helps prevent dry skin and wrinkles and  protects the skin against sunburn and UV damage.

For healthy skin, drink half a glass of spinach juice daily. You can also add spinach to your salad or use it to garnish your dishes.

8. Dark Chocolate

It is true that dark chocolate is good for your skin. The flavonoids present in dark chocolate protect the skin from the sun’s harmful UV rays, one of the biggest causes of unhealthy skin. It also helps increase blood flow to the skin and improve the skin’s hydration and complexion.

Plus, the cocoa extract present in dark chocolate helps reduce skin roughness and scaling and inflammatory chemicals that are harmful to the skin.

As dark chocolate contains a lot of calories, eat no more than three ounces daily. You can also add dark chocolate to smoothies or homemade cakes and muffins.

9. Salmon

Salmon is another superfood that can make your skin healthy and radiant. Being a rich source of omega-3 fatty acids, this cold water fish is known to nourish the skin by reducing the body’s production of inflammatory substances. This in turn helps clear clogged pores and reduce fine lines and wrinkles, leaving your skin looking clear and refreshed.

Omega-3 fatty acids also improve circulation, which is crucial to skin health. Salmon also has selenium and zinc. While selenium helps protect the skin from harmful UV rays, zinc stimulates the production of new cells and sloughing of dead skin, which leaves a nice glow.

You can enjoy grilled, baked and cooked salmon to keep your skin glowing with health.

10. Eggs

Eggs are packed with high quality protein, vitamins A, D, E and highly absorbable B-complex vitamins, as well as minerals like iron, copper and selenium that play an important role in skin health. While selenium helps keep the skin free of infections, vitamin A helps in the development of new skin cells and the growth of new tissue required for healing wounds.

The copper present in eggs promotes skin elasticity. Plus, the antioxidants found in eggs protect the skin against the UV damage that can cause fine lines, brown spots, and even cancer.

A serving of two large eggs helps provide sufficient protein to maintain healthy skin as well as hair. You can also use eggs in homemade face masks and conditioners.

To keep your skin healthy and young for years, be sure to incorporate these superfoods in your diet. Also, maintain a healthy lifestyle that includes regular physical exercise, drinking ample amounts of water, sleeping for six to eight hours daily, reducing stress and laughing more. This will slow down the aging process and help you maintain healthy and glowing skin.