You all must be familiar with the age-old saying, “You are what you eat.” While this most generally refers to the way we feel and our overall health, studies have shown that there’s actually a connection between our skin and good nutrition.
The foods we consume daily directly affect our skin; our diet could be the difference between a tired, dull complexion and one that’s glowing and youthful.
So what should you be consuming to achieve your best skin? Research has shown that there are specific foods—superfoods if you will—that help Glowing skin. These foods are loaded with potent nutrients that will nourish your skin and body from the inside out.
While a good skincare regimen is essential, it can’t replace a wholesome diet’s benefits. Here are some superfoods for glowing skin to stock up on now:
Best Superfoods for glowing skin
1. Chia Seeds
Chia seeds took the health sector by storm a few years ago—and for a great reason! A sprinkle of these little seeds offers a boost of omega-3 fatty acids. Omega-3s are building blocks for healthy skin cell functioning .
Omega-3s also assist in collagen production. Collagen is essential to fighting signs of aging and keeping skin healthy. Research shows that chia seeds reduce inflammation and dryness and even improve circulation. Whether it’s in your oatmeal, smoothie, or favorite chia pudding recipe, a serving of chia seeds can do miracles for the skin.
[Read: Health Benefits of Chia Seeds]
If you’re a guac fan (aren’t you?), you’ll be glad to learn that avocados are excellent for the skin. High in mono- and polyunsaturated fatty acids, avocados help keep skin hydrated and firm while calming irritation and redness .
Avocado has also been proven to help protect the skin damage from the sun —which is one of the major villains in aging skin. It also fights free radicals and supports your skin’s elasticity and moisture retention. If you’re someone with dry skin, this superfood will be particularly useful for you.
[Read: Health Benefits of Avocado]
3. Sweet Potato
Sweet potatoes are an exceptional powerhouse of vitamins, fiber, and minerals. They also have beta carotene, which is converted into vitamin A in our body. One a half-cup serving of baked sweet potato contains adequate beta carotene to provide more than six times the prescribed DV (daily value) of vitamin A!
Beta carotene functions as a natural sunblock, as it helps to shield your skin cells from sun exposure when eaten. This can help to prevent wrinkles, dry skin, and sunburn. As a bonus, taking high amounts of beta carotene has been shown to add a warm, orange tone to the skin, which gives a healthy, glowy appearance.
[Read: Health Benefits of Sweet Potato]
Oily fish, especially salmon, is rich in omega-3s. Like avocado and chia seeds, salmon can help hydrate the skin and keep toxins away and repair damaged skin.
Salmon also has the antioxidant astaxanthin, which has been proven to prevent skin damage and help skin look youthful. In one research, participants with sun-damaged skin were given collagen and astaxanthin for 12 weeks. By the end of the research, they observed significant improvements in their skin’s hydration and elasticity.
Spinach and other leafy greens like collard greens and kale are rich in vitamins C, A, and K, which fortify the skin’s natural barrier and expedite recovery from scarring and even sun damage.
- Vitamin A: Promotes healthy, young, and hydrated skin
- Vitamin C: Evens and brightens skin tone
- Vitamin K: Heal’s scars and dark spots, and even combats under-eye circles
Including spinach in your diet or applying it topically has been proven to fight breakouts and even reduce inflammation. It also contains potent antioxidants that can protect the skin from harmful environmental toxins. It turns out dad and mom were right when they used to tell you to eat your greens!
Blueberries may be tiny, but they’re powerful when it comes to skincare advantages. These sweet berries are rich in antioxidants. These molecules help battle cell-destroying free radicals that lead to premature aging.
This fruit has also been associated with improved circulation and better heart health, crucial for healthy skin. According to a 2019 research, eating 1 cup of blueberries each day can help enhance your body’s capability to send oxygen and nutrients to your cells and skin.
This allows for more efficient and quicker cell turnover, and ultimately, glowing skin.
Blueberries’ advantages don’t stop there; however, blueberries have also been proven to boost collagen naturally and may even minimize inflammation due to psoriasis, acne, and eczema.
A fistful of almonds is an easy and quick snack that can nourish your skin and body. These nuts are full of nutrients, including protein, fiber, vitamin E, and healthy fats.
While the nutrients present in almonds are great for your overall health, vitamin E is the champion when it comes to your skin. This potent antioxidant combats the effects of dangerous free radicals and also provides anti-inflammatory properties.
It has even been proven to help minimize symptoms of dermatitis and UV damage to the skin.
If you’re looking for some variety, throw some walnuts in the mix, too. Walnuts are high in omega-6 and omega-3 fatty acids, and they also contain zinc, which our skin depends on to work as a barrier. Zinc also can help to combat inflammation and bacteria.
[Read: Reasons to Eat Almonds]
When inflammation attacks your body, this can adversely impact the skin by making it look tired and puffy. Over a period, this can lead to premature aging. However, the great news is that anti-inflammatory foods can combat this, one of them being turmeric.
Turmeric is a yellow, bright -orange spice that is frequently compared with ginger. Thanks to its antioxidant and anti-inflammatory effects, it’s reputed for bringing out the skin’s natural glow. Research has found that turmeric supports collagen and skin tissue and can even help with acne scarring.
Aside from supplements, there are many different ways to take turmeric. Try it added to rice, blended into a smoothie, or in a delicious turmeric latte. This can be a playful way to experiment with some new recipes, and your skin will thank you for it.
[Read: Benefits of Turmeric]
Glow does come from the inside—both figuratively and literally! Enjoy trying out these superfoods for glowing skin and finding innovative ways to incorporate them into your diet.