Dr. Lawrence Gibson, professor of dermatology at the Mayo Clinic, cites the skin-protective effects of foods high in antioxidants. Antioxidants help ward off illnesses like cold and flu, boost immunity, and protect against against of cell damage keeping your skin youthful. (Most foods that make you beautiful make you healthier as well, so eating for gorgeous skin awards you the the extra bonus promoting your overall wellness.
Foods rich in anti-oxidants are fruits, vegetables, and some nuts. Strive for variety, and prepare meals made from fresh and wholesome produce in a variety of colors. Limit processed foods (anything with a label) because these lead to skin prematurely aging. Read on to learn which specific foods you should include in your skin-beauty diet.
Green Tea
Green tea is rich in antioxidants that reduce inflammation and protect cell membranes, limiting the damage of sunburns and overexposure to ultraviolet light. Green tea is loaded with polyphenols, compounds that help eliminate cancer-causing free radicals and cell damage.
Research shows that the EGCG polyphenols—abundant in green tea—reactivate dying skin cells, so this warm beverage actually acts as a fountain of youth for skin!
Want even more benefits? Green tea is high in essential vitamins C, D, and K, and delivers beneficial amounts of zinc, calcium, magnesium and iron. So, grab a cup!
Salmon
According to Dr. Larry Cole, a Colorado-based dermatologist with 46 years of medical experience under his belt, notes that essential fatty acids are vital for beautiful skin. Essential fatty acids, like omega 3s and omega-6s, help keep cell membranes healthy by blocking harmful substances and allowing nutrients to enter the cells and exit with waste products.
Increased consumption of omega-3 rich-foods like salmon and other fatty fish, walnuts, and flax seeds helps keep the skin supple and gorgeous.
Don’t forget that salmon is also a wonderful source of protein, potassium, selenium, and vitamin B12!
Blueberries
A sweet way to get a mega-dose of antioxidants: blueberries! The antioxidants and nutrients in blueberries help neutralize free radicals that damage cells. Blueberries are one of the highest food sources of antioxidants, and including them as a regular part of your diet helps protect skin cells from disintegration and damage, resulting in skin that retains a youthful look longer.
Blueberries rank high on Dr. Gibson‘s list of skin-friendly foods, and he also recommends them as a source of soluble fiber, vitamins C and E, magnesium and riboflavin.
Carrots
Both Dr. Gibson and Dr. Cole have carrots high on their list of foods that benefit skin and deliver bountiful nutrients. Carrots are a powerful source of vitamin A and full of antioxidants that fight free radical damage to skin. Consumption of vitamin A is a must for healthier skin cells: a deficiency can cause drying, dull skin.
As an added bonus, carrots are also an excellent source of biotin, fiber, vitamins K, C and B6, potassium and thiamine. Dr. Gibson says that yellow and orange fruits and vegetables are vital to skin health and maintenance, so keep color in mind when grocery shopping.
Romaine Lettuce
Just 6 leaves of romaine lettuce provide the recommended daily dose of vitamin A, which boosts glowing skin, revitalizing it through cell turnover.
Romaine lettuce also helps improve skin circulation with a refreshing blast of nutrients and oxygen. The added health bonus is the big dose of vitamin K that activates a protein in your body that supports your vascular health. Dr. Gibson encourages his patients to adopt a diet filled with plenty of nutrient-packed green leafy vegetables for health and for beauty.
Tomatoes
We know that Tomatoes are loaded with lycopene, which lowers the chances of heart disease, but what can they do for your face? Well, if you’re planning on spending time outdoors and worryabout the effects of sun damage on your skin, simple toss a few slices of fresh tomato into your salad for extra protection from sunburn! The lycopene helps prevent burn redness.
Aven better, lycopene increases skin collagen levels for a smoother complexion and less sagging. This important antioxidant does wonders for your skin and may even minimize the formation of furrows and fine lines. so go red for better skin!
Strawberries
One cup of strawberries has 30% more than the daily recommended amount of vitamin C for an adult woman, and is a sweet addition to your diet that encourages the production of collagen fibers to keep skin smooth and firm. Strawberries are a delicious way to fight dry skin that can lead to wrinkles, and the abundance of the antioxidant ellagic acid in strawberries protects the elasticity of skin to help fight sagging.
It’s not just about beauty—Dr. Cole points out that studies have shown strawberries may lower certain cancer risks because their vitamins and antioxidants seem to inhibit the growth of malignant cells.
