There’s an old saying that goes something like “You are what you eat.” Nowhere is this adage truer than with your skin.
A healthy diet is essential for healthy, youthful skin. Consuming the right foods can take years off of the appearance of your skin, giving it a healthy, youthful glow.
There are also some foods which damage the appearance of skin and should be avoided or eaten only in careful moderation.
Best Foods for Healthy Youthful Skin
Here are some of the top foods you should be eating to keep your skin looking its best:
- Yogurt. Yogurt is packed with protein and vitamins, including vitamin A. Greek yogurt has double the amount of protein, which helps skin become firmer. Eat yogurt in moderation and try to avoid the kind with a lot of added sugars.
- Blueberries. These little powerhouses have the most antioxidants per serving of any fruit or berry. Antioxidants protect skin from free radicals caused by UV radiation and pollution. These free radicals attack skin cells and damage your skin’s DNA. Antioxidants fight free radicals and help to prevent premature aging.
Blueberries are Rich in Antioxidants
- Salmon. Fish rich in Omega-3 fatty acids like salmon are particularly beneficial for healthy, youthful skin. These fatty acids strengthen the cell membranes throughout your body. By keeping more water within the cell walls the skin cells are plumper, which makes skin appear more vibrant and youthful.
- Almonds. These nuts are rich in monounsaturated fats and packed with vitamin E. The “good” fats in almonds strengthen cell membranes and keep them intact.
- Spinach. This leafy green is loaded with beta-carotene, a powerful antioxidant that helps to repair damaged skin cells and gives skin a healthy glow.
Spinach Gives Skin a Youthful Glow
- Pomegranates. Pomegranates contain polyphenol antioxidants, which regular skin’s blood flow and fight free radicals. When applied to the skin, the antioxidants in the fruit help to moisturize and smooth lines.
- Walnuts. Walnuts also contain omega-3 essential fatty acids, which can help to improve the elasticity of the skin. Furthermore, walnuts are also packed with copper, a mineral that has been shown to boost the production of collagen.
Walnuts are Loaded with Omega-3 Fatty Acids
- Soy. Soy contains proteins and minerals that reduce hyperpigmentation in the skin. If you want to reduce the look of sun spots drink some soy milk or eat edamame.
- Bell Peppers. Research has shown that women who eat green and yellow vegetables on a regular basis tend to have fewer wrinkles, especially around the eye area. In addition, carotenoids, which are the antioxidants found in yellow and orange veggies, can actually decrease the skins sensitivity to the sun.
- Chocolate. I can hear a cheer going up around the internet for this one. Cocoa hydrates the skin, which makes it more supple and also firmer. Dark chocolate contains very high levels of flavonols, a particularly potent type of antioxidant. To get the maximum benefit, you should eat chocolate that has a cacao content of at least 70 percent. Enjoy this treat in moderation, since you only need a couple of squares a day to improve your skin’s luminosity. You can also apply cocoa-rich products topically to improve the appearance of skin.
Best Foods for Healthy Youthful Skin
Here are some foods to avoid or eat only in moderate amounts:
- White bread and other high glycemic foods. These foods have been linked to an increase in acne. Instead opt for whole-grain breads and pastas.
- Salt. Salt causes tissues to swell, leading to puffiness and bloating. Never a good luck. High intake of salt has also been shown to aggravate acne.
- Candy. Candy is packed with sugar and overeating sugar has been found to cause dull skin and wrinkles because it damages your skin’s collagen and elastin. These support fibers are what keep your skin looking firm and youthful. When they are damaged, skin becomes dry and is prone to premature wrinkles and sagging.
- Alcohol. Although it isn’t technically a food, you consume alcohol and it will wreak havoc on your skin if you indulge too much. It is very dehydrating to the body’s cells, including skin cells. Dryness leads to wrinkling. Plus, alcohol causes blood vessels to dilate, which can be a factor in causing rosacea.
This list is a good start, but by no means exhaustive. Do you have any foods that you enjoy eating that are good for your skin that you would like to share?