10 Best Foods for Healthy Skin Health4You

10 Best Foods for Healthy Skin
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Nutrition is important for health. An unhealthy diet can harm your metabolism, increase weight and affect your organs such as your heart and liver.

Whatever you eat affects the health of the other organ - your skin

The more the discovery of how the diet affects the body, it is becoming increasingly clear that what you eat can affect your skin's health and old age.

Take a look at the 12 best food items to keep your skin healthy.

1. Fatty fish

Fatty fish like salmon, mackerel, and herring are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).

Omega-3 fatty acids are essential for keeping the skin thick, open and moisturizing. In fact, reduction in omega-3 fats can cause dry skin (1, 2).

Omega-3 fats found in fish reduce the inflammation, which can be the cause of redness and acne, and even your skin is less sensitive to sun's harmful UV rays (2, 3).

Some studies have shown that fish oil supplements can help fight to swell of the skin and fight against autonomous conditions, such as psoriasis and lupus (4).

Fatty fish is also the source of Vitamin E, one of the most important antioxidants for skin. It is necessary to obtain adequate vitamin E to protect the skin against damage from free radicals and swelling (5).

They are also the source of high-quality proteins, which are necessary to form structural proteins that maintain skin strength and integrity (5).


Finally, fish is the source of zinc, a mineral which is important for regulating swelling, production of new skin cells and overall skin health. Decreased zinc can cause skin swelling, skin lesions and delay in treatment of wound (6).

2. Avocados

Avocados in healthy fats are high. These fats benefit many functions in your body, including your skin's health (7).

It is important to make the fat enough to keep the skin flexible and moisturizing.

A study of more than 700 women found that high intake of total fat, especially the types of voluntary fat, were found in avocados were associated with more open, spring skin (8).

Preliminary evidence also shows that the avocado contains compounds that can protect the skin against sun damage. UV damage for the skin can cause symptoms of aging, such as wrinkles (9, 10).

Avocado is also a good source of vitamin E, which is an important antioxidant that helps in protecting skin from oxidative damage. Vitamin E is also nutritious that most Americans do not get enough of.

Interestingly, vitamin E appears to be even more effective when combined with vitamin C (5).

Vitamin C is also necessary for healthy skin. This is needed to make your skin collagen, which is the main structural protein that keeps your skin strong and healthy (11).

These days, vitamin C deficiency is rare, but common symptoms include dry, thick, scaly skin which is easily hurt.

Vitamin C is also an antioxidant that protects your skin from oxidative damage due to sun and environment, which can cause old age signs (11).


A 100-gram serving (approximately 1/2 avocado) provides 17% of RDI for Vitamin E and 10% of RDI for Vitamin C (12).

3. Walnuts

Wallets have many features that make them an excellent food for healthy skin.

They are a good source of essential fatty acids, which are fats that can not make your body self.

In fact, they are richer than most other nuts in both Omega-3 and Omega-6 fatty acids (13, 14).

Omega-6 fats promote a lot of dietary inflammation, including the state of swelling of the skin like psoriasis. On the other hand, omega-3 fats help reduce swelling in the body, including skin (14).

While omega-6 fatty acids are rich in the Western diet, sources of omega-3 fatty acids are rare. Walnuts have a good proportion of these fatty acids, and therefore, can fight swelling reaction for a lot more omega-6.

What's more, nut contains other nutrients that your skin needs to work properly and stay healthy.

An ounce (28 grams) contains 6% of RDI for zinc, which is essential for working properly as an obstacle for the skin, as well as necessary for the treatment of wounds and both bacteria and swelling (15 ) It is necessary to fight.


In addition to 4-5 grams of protein per ounce (13) in the nut, walnuts also have some amount of antioxidant nt vitamin E, vitamin C and selenium.

4. Sunflower seeds

Generally, nuts and seeds are good sources of nutrients which are important for healthy skin.

Sunflower seeds are an excellent example.

One ounce of sunflower seeds (28 grams) contains antioxidant selenium 32% of RDI, 10% of RDI for zinc and 5.4 grams of protein (16).

This amount includes 37% of RDI for Vitamin E, which is a great way to ensure that you are getting this important vitamin and antioxidant (16) amounts of adequate amounts.

In addition, sunflower seeds are an excellent source of linoleic acid, an essential omega-6 fat that helps keep your skin fat, flexible and moisturizing (16).


In the large observational study of more than 4,000 women, high intake of linoleic acid was associated with a low risk of dry and thin skin as a result of old age (17).

10 Best Foods for Healthy Skin


5. Sweet potato

Beta-carotene is the nutrient found in plants.

It can be converted into vitamin A in the body, and it is found in orange and dark green vegetables like carrots, spinach and sweet potatoes (5, 18).

Sweet potatoes are an excellent source of it.

There is enough beta-carotene to provide approximately four times RDI of vitamin A (19) in a 1/2-cup serving of baked sweet potato (100 grams).

Carotenoids such as beta-carotene help keep your natural skin healthy by working as a natural sunblock.

When consumed, this antioxidant is included in your skin and protects your skin cells from contact with the sun. This can help stop the resulting effects of sunburn, cell death, and dry, wrinkled skin.


The interesting thing is that beta-carotene can also add a warm, orange color to your skin, which contributes to an overall healthy appearance (5).

6. Red or yellow bell pepper

Like sweet potato, bell peppers are an excellent source of beta-carotene. One cup (149 g) is cut, red bell pepper is equal to 92% of RDI for vitamin A (20).

They are one of the best sources of vitamin C, an antioxidant which is essential for making protein collagen, which keeps the skin strong and strong. A cup bell pepper provides an impressive 317% of RDI for vitamin C (20).

A large observational study of women found that eating too many vitamin C is less likely to dry with skin wrinkles and age (17).

7. Broccoli

Broccoli makes the list because it is full of vitamins and minerals important for skin health including zinc, vitamin A and vitamin C (21).

There is also lutein, a carotenoid that acts like a beta-carotene. This protects the skin from oxidative damage, causing the skin to become dry and wrinkles.

But broccoli florets also contain a special compound called sulforaphane, which seems to have some effective health benefits. There may be anti-cancer cancers, including some types of skin cancer (22, 23).

Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and by activating other protective systems in the body (23, 24).


In the lab, sulfurfen reduces the number of skin cells killed by UV light by 29%, and the safety lasting up to 48 hours. There is also evidence that it helps to maintain the level of collagen in the skin (24).

8. Tomato

Tomatoes are a great source of vitamin C and all lead carotenoids, including lycopene.

Beta-carotene, lutein, and lycopene are shown to protect the skin against damage from the sun and can help prevent wrinkles (25, 26, 27).

Since tomatoes contain all major carotenoids, they are an excellent diet to maintain healthy skin.

However, carotenoid is needed to absorb fat, so be sure to add some tomatoes like paneer or olive oil.
Tomatoes are a great source of vitamin C and all lead carotenoids, including lycopene.

Beta-carotene, lutein, and lycopene are shown to protect the skin against damage from the sun and can help prevent wrinkles (25, 26, 27).

Since tomatoes contain all major carotenoids, they are an excellent diet to maintain healthy skin.

However, carotenoid is needed to absorb fat, so be sure to add some tomatoes like paneer or olive oil.

9. Soya

Soya contains isoflavone, or plant compounds, which can mimic or inhibit estrogen in the body.

They can have many possible health benefits including potential benefits for the skin.

A small study of women in the 30's and 40's found that eating soy isoflavone every day for 8-12 weeks improves fine wrinkle and skin elasticity (28).

In postmenopausal women, soy can also help to improve the dryness of the skin and to increase collagen, which helps keep your skin smooth and strong (29).

These isoflavones not only protect cells from damage to your body but also protect your skin against harmful UV rays. It can also help prevent the development of some skin cancer (30, 31, 32).

10. Dark Chocolate

As you want another reason for eating chocolate, the effects of cocoa on the skin are very effective.

One study found that after 6-12 weeks of taking the high cocoa powder in antioxidant, participants experience thicker, more hydrated skin.

Their skin was also less thick and scaly, less sensitivity to sunlight and better blood flow, which brings more nutrients to the skin (33).

Another study found that eating 20 grams of dark chocolate high in antioxidants daily in antioxidants (34), eating less chocolate could allow the skin to face two-fold more UV radiation before burning.

Several other studies have produced similar results, including improving the appearance of wrinkles. However, it is notable that at least one study did not have the significant impact (35, 36, 37, 38).

Evidence shows that cocoa can be a powerful tool for keeping your skin young and protected from damage. To maximize health benefits and at least keep the sugar short, make sure to choose dark chocolate with at least 70% cocoa.




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