Healthy Skin From the Inside Out
Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, affect organs such as your heart and liver, and most visibly—your skin.
As I did research for this topic, I found many “top foods for healthy skin” articles. I read through articles by the Mayo Clinic, Authority Nutrition, Organicfoods.com, and Fitness.com, amongst a few others. Many were quite detailed about specific foods and why they are good for one’s skin, but none of the lists I read matched too closely. There were, however, a few items that were on just about everyone’s lists:
YELLOW AND ORANGE FRUITS AND VEGETABLES
Thanks to the plethora of the nutrients associated with orange-colored fruits and vegetables, consuming orange foods can help your overall health. Peppers, carrots, apricots, cantaloupe, peaches, oranges, guava, papaya, persimmons, kumquat, mangoes, pumpkin, sweet potato and winter squash are all great examples of foods rich with these nutrients:
Beta-carotene: The best-known nutrient in orange foods is beta carotene, a powerful antioxidant which gives sunny fruits and vegetables their brilliant color. Experts say beta carotene is not only good for eye health it can also delay cognitive aging and protect skin from sun damage.
Vitamin A: Beta carotene is a precursor for vitamin A, which is commonly referred to as retinal, retinol and retinoic acid. Vitamin A is important for night vision, as an antioxidant can neutralize the damaging free radicals in the body, and is crucial in the health of your immune system.
Vitamin C: Orange foods are chock full of vitamin C, an antioxidant which boosts the immune system, protects against cardiovascular disease and helps rebuild collagen in the skin.
Spinach and other green leafy vegetables
Leafy green vegetables, particularly spinach, are rich in nutrients and antioxidants. This particular vegetable is packed with lutein which helps to keep your eyes sparkling white. This healthy vegetable is also a great source of vitamin B, C and E as well as potassium, iron, calcium, magnesium and omega-3 fatty acids. Swapping your normal lettuce for spinach will work wonders for your skin
Tomatoes
According to studies, lycopene contained in the tomatoes and tomato products is protective against the risk of skin cancer. Tomatoes and tomato products also enable your skin to take in oxygen, delaying aging and wrinkling. So, consuming a minimum 200 g. cooked tomato a day ensures your skin to look young at all times.
Blueberries
Berries in general are good for your inside and outside. Blueberries in particular are a delicious antioxidant-rich fruit that is high in fiber, vitamin A and vitamin C and low in saturated fat, cholesterol and sodium. In addition, these tasty berries will help clear acne and blotchy spots on your skin, leaving you with a healthier, happier glow.
Salmon, mackerel and other fatty fish
Salmon has been proven to help moisturize skin and keep it looking healthy and radiant. This fish is so rich in omega-3 fatty acids that it nourishes the skin by reducing the body’s production of inflammatory substances. In short, it helps clear clogged pores and erase fine lines and wrinkles, leaving your skin looking clear and refreshed.
Nuts
Nuts and seeds are good for your health. But aside from filling a hunger gap with good fats, fiber and protein, they can help make skin supple, smooth and younger looking. But, keep in mind a few things when consuming nuts:
Nuts and seeds are best eaten raw and unsalted.
Store nuts and seeds in the refrigerator or freezer to preserve freshness.
If you enjoy nuts and seeds roasted, roast them yourself in the oven.
If you can't eat nuts and seeds without salt, buy them raw, roast them and sprinkle on a pinch of sea salt.
Nuts and seeds make a great addition to salads (instead of croutons), stir-fries and oatmeal.
Nut butters are easier to digest.
Although nuts and seeds offer many benefits, too much of this good thing can wreak havoc on your waistline and digestion. Stick to 1 to 2 ounces per day.
Avocado
While using avocado directly on the face is a popular natural beauty treatment, many people have found that just eating avocado regularly can do wonders for their complexion. Avocados are rich in healthy fatty acids, vitamins and antioxidants such as polyphenols and vitamin E. Because antioxidants help combat oxidative damage that can speed up the aging of our skin, and good fats help nourish our skin cells, both are essential for optimal skin health. And you don’t have to limit your consumption — the oils in avocadoes will increase the good (HDL) cholesterol and have cardio protective benefits.
Green tea
In a study published in the Journal of Nutrition in 2011, people who drank a beverage containing green tea polyphenols daily for 12 weeks had skin that was more elastic and smooth, and had one-quarter less sun damage when exposed to UV light compared to a control group. The antioxidants in green tea also boost blood flow and oxygen to the skin, which delivers key nutrients to keep your complexion healthy.
Dark Chocolate
It may come as a surprise but dark chocolate – specifically chocolate that has high flavanol content and is at least 60 percent cocoa – helps skin stay hydrated. In addition, it also protects your skin from sun damage – one of the biggest culprits of unhealthy looking skin.
So, to inspire you to partake in some of these skin-healthy foods, I’d like to share a delicious recipe from Allrecipes.com. It got 4.5 out of 5 stars from hundreds of people who tried it!
Serve it over brown rice, polenta or my personal favorite, quinoa.
Salmon with Tomatoes
Prep time 15 Minutes
Cook time 30 minutes
Ingredients
2 1/2 tablespoons garlic oil
2 (6 ounce) fillets salmon
salt and pepper to taste
1/2 teaspoon dried dill weed
1/4 teaspoon paprika to taste
2 fresh tomatoes, diced
1 1/2 teaspoons minced garlic
1 teaspoon lemon juice
3 tablespoons chopped fresh parsley
1/4 cup grated Parmesan cheese
2 tablespoons butter
4 dashes hot pepper sauce
Directions
Heat the garlic oil in a skillet over medium heat. Season the salmon with salt, pepper, dill, and paprika, and cook in the hot oil 1 to 2 minutes on each side, until tender enough to break apart. Break salmon into cubes with a spatula or fork. Mix in the tomatoes, garlic, and lemon juice. Continue cooking until salmon is easily flaked with a fork. Mix the parsley, Parmesan cheese, butter, and hot pepper sauce into the skillet, and continue cooking 1 to 2 minutes, until well mixed. Serve over cooked rice, quinoa or polenta.
Enjoy!