Following a proper skin care routine has its benefits, but the keys to a smoother, younger-looking skin can also be found in your pantry! Fine lines and wrinkles may not stand a chance when you grab these 12 amazing foods that can nourish your skin from the inside out. Youthful glow starts right here!
12. Sweet Potato
Sweet potatoes are one of the miracle foods out there that will smooth out your skin. Why? Because it’s an excellent source of beta-carotene, which the body converts into Vitamin A. This vitamin would then protect your skin from sun damage that could cause premature aging and wrinkles. Sweet potatoes also contain hyaluronic acid, which helps the skin stay elastic and smooth.
11. Salmon
Besides being a heart-healthy food, salmon can also do wonders for your skin. Remember the omega-3 fatty acids from this fish? They can help retain skin moisture, and therefore reduce dryness that emphasizes wrinkles. Salmon also contains anti-inflammatory properties, reducing skin’s redness and swelling, which then leads to a smoother complexion.
10. Spinach & Kale
Well, there’s a lot to unpack from these leafy green veggies. First, they are rich in vitamins A, C, and E. You already know what vitamin A could do, but C and E are vital for collagen production and skin protection, respectively. These greens also contain significant amounts of lutein and zeaxanthin, two antioxidants known for protecting the skin against UV exposure.
9. Avocado
This creamy powerhouse of nutrients is more than just a base for your favorite guac. Avocados are loaded with monounsaturated fats, which deeply hydrate the skin. Simply put, they make your skin soft and supple. They also contain the dynamic duo of vitamin E and Biotin that promotes glowing skin, strong nails, and healthy hair!
8. Walnuts
Similar to salmon, walnuts are rich in omega-3 fatty acids. However, the latter also contain vitamin E and other antioxidants that shield your skin against troublesome free radicals. Not a fan of the walnut taste? You can also go for a walnut scrub that could exfoliate your skin, removing dead skin cells and dirt.
7. Oranges
This refreshing fruit is loaded with, well, citrusy burst of water. So, it’s no surprise that it could help keep your skin and cells hydrated. Oranges are also popular for being rich in vitamin C, promoting firmer skin by boosting collagen production. Vitamin C also helps with blood circulation and provide salts and minerals that help fight the aging process.
6. Tomatoes
Tomatoes aren’t your average kitchen staples. More than having great flavor, they’re packed with a powerful antioxidant called lycopene. Think of it as your natural internal sunscreen, shielding your skin from within. Studies have also shown that consuming tomatoes can reduce the redness of your skin after being exposed to the sun, improving its overall appearance and color.
5. Dark Chocolate
Chocolate lovers, rejoice! Dark chocolate, in moderation, can benefit your skin, all thanks to cocoa flavanols. These antioxidants help your skin retain moisture and keep it smooth. To get the most skin-boosting benefits, it’s recommended that you eat dark chocolate with at least 70% of cocoa content. Dark chocolate also has other nutrients like iron, as well as vitamins A and E.
4. Green Tea
If you want to sip your way to a smoother, youthful skin, this is the drink you need. Green tea is packed with antioxidants, specifically polyphenols that support gut health and prevent cell damage. These polyphenols are also known for their ability to reduce skin inflammation and fight acne-causing bacteria. Just note that proper brewing will help you maximize antioxidant intake.
3. Olive Oil
Aside from being a kitchen staple, olive oil acts an antioxidant that helps prevent cell damage, which usually leads to premature aging. Olive oil is also loaded with monosaturated fats (for a hydrated and soft skin), as well as vitamins A, D, E, and K. So, go ahead and at this oil to your salad dressing, substitute it for butter when baking, or simply use it as your primary cooking oil.
2. Broccoli
Broccoli stands out for its high Vitamin C content, which is essential for collagen production. But that’s not all because it’s also rich in skin-friendly vitamin A and folate. Additionally, broccoli contains an antioxidant called sulforaphane that helps protect your skin from the sun’s UV rays. Want to take it up a notch? Roast your broccoli with olive oil for a powerful superfood combo!
1. Blueberries
Tiny but mighty, these blue gems are reliable protectors for your skin. They are bursting with antioxidants, particularly anthocyanins that shield your skin against free radicals. Adding blueberries to your diet may also improve blood flow to your skin, keeping it hydrated and smooth. They can even contribute to a healthier gut, which can have positive ripple effects to your skin and overall health.