Eat Your Way to Healthier Skin

Brazil Nuts

These nuts are an excellent food for skin health since they are a great source of the mineral selenium. Selenium is known to improve the elasticity of skin and help prevent skin infections. Selenium is also known to improve the hair and nails.

The Mineral Zinc also contained in Brazil Nuts is known to provide help with dry skin related problems such as eczema and psoriasis.

Sweet Potatoes

 

Sweet potatoes contain beta-carotene and vitamin C as well. In addition, these potatoes contain vitamin E. Vitamin E helps the body regenerate vitamin C and therefore is necessary in order to maximize the effectiveness of vitamin C. Foods that contain high quantities of vitamin C and vitamin E are very effective antioxidants for skin protection.

Carrots

Carrots are a good food for skin because they are a high source of beta-carotene. The body is known to coverts beta-carotene to vitamin A for use within the body. Carrots are also a good source of vitamin C. Vitamin C is a powerful antioxidant that mops up free radicals, such as those produced by overexposure to the sun, that lead to the premature aging of skin. It also aids in skin collagen formation. Collagen helps skin look young and supple.

Berries

Berries such as blueberries, blackcurrants, blackberries, raspberries, cranberries, and strawberries are a good food for skin. Generally, berries help the body manufacture collagen which makes the skin supple and smooth. Berries (especially Blueberries and Goji berries) are loaded with antioxidant compounds that are very effective in neutralizing damaging free radicals (that lead to skin cell damage and premature skin aging) generated in the skin by excessive UV exposure or from other sources.

Blueberries and other berries are an excellent source of vitamin C, vitamin E, riboflavin.

Green Tea

  

 

Green tea is loaded with a variety of antioxidants and is a good food for skin and overall good body health. It is high in vitamins C, D, and K, as well as riboflavin, zinc, calcium, magnesium, and iron.

In addition to being a good food for skin, it is also used in skin creams in order to take advantage of its potent antioxidant activity directly on the skin. (see Juice Hugger ‘Goji Green Tea’)

Pomegranate Juice

Pomegranate juice contains anthocyanins that act to strengthen the walls of the tiny blood vessels that supply nutrients to the skin. Therefore, drinking pomegranate juice can help stop the formation of spider veins.

*Tsuda T. The role of anthocyanins as an antioxidant under oxidative stress in rats.

Biofactors 2000;13(1-4):133-9.

Salmon

Salmon and other oily fish (sardines, mackerel, fresh tuna ) play an important role in skin health. Salmon contains a high amount of omega-3 fatty acids which the body cannot manufacture on its own. These fatty acids improve the skin by decreasing the occurrence of clogged pores, reducing the body’s production of inflammatory agents that can lead to skin damage, reducing skin dryness and skin dryness related problems such as eczema, and improving the skin’s elasticity. These fatty acids are responsible for healthy cell membranes. They prevent harmful substances from entering the cells, but allow essential nutrients in. Because these substances strengthen the cell membrane, they help to keep water in and keep the cells hydrated. This helps the skin maintain its proper moisture level resulting in skin that is plump and younger looking.

Salmon is also high in selenium, which improves various skin problems and overall skin health.

Avocados

Avocados are high in fat, but most of the fat is monounsaturated and thus is considered a healthy fat. An avocado is a good food for skin because, as is the case with omega-3 fatty acids, it keeps skin plump and youthful looking and helps prevent dry skin.

Avocados contain both vitamin C and vitamin E, which act well together as a powerful skin anti-aging combination. (See “How to Pick Ripe Avocados”)

  

Sunflower Seeds

Sunflower seeds provide a lot of vitamin E, a powerful antioxidant that helps slow down the aging of skin. The seeds also provide essential fatty acids that help keep the skin lubricated and soft. These seeds are thought to reduce the appearance of blackheads and acne, helps prevent psoriasis, and other skin problems such as atopic dermatitis.

Whole Grains

 

Whole grains, as can be found in certain breads and cereals, are a good food for skin because they are loaded with the B group vitamins. B group vitamins are essential for normal skin functioning. They are required for the growth of new cells, replacing those that have died, and help strengthen the skin against infections and stress. Specifically, whole grains help prevent the peeling and cracking of skin, rough skin on the hands and feet, and conditions such as mouth ulcers.