Everybody wants good skin. Many of us paying big bucks to get it. But your skin is part of you, and what you put in your body can have a dramatic effect on your skin health. "A nutrient-dense diet is fundamental to skin health, promoting a healthy, clear complexion from the inside out,” says Jamie Mok, MS, RD, and national media spokesperson for the Academy of Nutrition and Dietetics.
Which foods help with our glow up? Glad you asked! Here are 13 different foods that will start you on your way to healthier skin...
- Avocado - rich in monounsaturated fats, they help maintain skin’s suppleness and hydration, while also reducing inflammation that can dull the complexion.
- Bell Peppers - helps protect against free radicals and the oxidative stress they cause, which can lead to premature aging and skin damage.
- Sardines - a great source of omega-3 fatty acids, which help reduce inflammation, protect against UV damage, and support collagen maintenance - all key to keeping skin smooth and resilient.
- Kefir - can help positively impact the gut microbiota and skin health.
- Almonds - one ounce provides over 7 grams of vitamin E, nearly 50-percent of the daily value, making them one of the best natural sources of this antioxidant.
- Strawberries - packed with fiber, antioxidants and loads of vitamin C that can all help promote healthy skin.
- Kiwi - collagen breaks down as you age and causes wrinkle formation, but a vitamin C-packed kiwi can provide 140-percent of your daily value and help counteract this effect.
- Tomatoes - contain lycopene, a pigment that's naturally found in the skin and can help prevent photodamage.
- Walnuts - a great source of omega-3 fats, which have potent anti-inflammatory effects that help maintain the skin’s barrier, locking in moisture and protecting it from irritants.
- Spinach - Just one cup of cooked spinach delivers over 50-percent of the daily value for vitamin A and is also a natural source of iron, magnesium and folate, all of which support oxygen delivery and energy metabolism critical for healthy, resilient skin.
- Grapes - researchers recently found that consuming grapes for two weeks was protective against UV light, which, of course, is damaging to skin.
- Flaxseeds - research suggests that consuming flaxseeds, specifically flaxseed oil, can increase skin hydration and smoothness.
- Sweet Potatoes - just one medium sweet potato packs over 100-percent of the daily value for vitamin A, helping to support skin cell turnover and repair.
Now, get to the produce section, stat!
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