Your diet has a significant impact on your physical and emotional health, as well as the wellbeing and quality of your skin. Of course, you read correctly since great skin begins with proper nutrition from within.
A diet high in healthy fats, minerals, and vitamins benefits your skin’s health.
To improve your skin health and quality, here are the best foods to eat.
- Brown rice
Phosphorus, vitamin B3, protein, and magnesium are all abundant in brown rice. These nutrients have been shown to aid in the prevention of blemishes and acne breakouts.
According to one study, Vitamin B3 can help treat acne as well as minimize hyperpigmentation and skin redness.
Another study found that brown rice can improve the moisture, color, and smoothness of the skin.
- Sweet potatoes
Sweet potatoes are an absolute essential in your diet if you want to improve the health, appearance, and quality of your skin.
Sweet potatoes are effective due to the presence of beta-carotene. Beta-carotene is a provitamin A that can be turned into vitamin A in the body.
Beta-carotene is a natural sunscreen for the skin.
When you consume it, the antioxidant in it is absorbed by your skin and helps protect your skin cells from UV damage. This has the potential to prevent sunburn, cell death, and dry, wrinkled skin.
A study also stated that a high amount of beta-carotene promotes an overall healthier appearance of the skin.
- Oatmeal
Oatmeal is a breakfast staple with numerous health advantages. It also helps your skin’s general health.
Because it contains fibers, zinc, manganese, and beta-glucans, oatmeal promotes good skin.
Beta-glucan has anti-inflammatory and antioxidant qualities that may aid in the fight against the effects of aging on the skin, such as wrinkles and dryness.
It’s also useful for treating inflammatory problems including eczema and inflammation.
Consuming oatmeal will assist to soothe, hydrate, and prevent skin irritation.
This is why oatmeal is commonly included in cosmetics and personal care products.
- Eggs
Eggs are one of the most adaptable foods available. Both egg white and egg yolk have several health benefits for the body, hair, and skin.
Albumin, a protein found in egg white, shrinks pores and prevents outbreaks.
Lutein and zeaxanthin are two important antioxidants found in egg yolk.
These antioxidants have been shown to give UV protection while also improving skin aging signs such as dryness, wrinkles, discolouration, and loss of suppleness.
- Avocado
Avocados are high in healthful fats. They are also high in vitamins E and C, both of which are important for the health and vibrancy of your skin.
Vitamin C is well-known for its ability to alleviate hyperpigmentation, acne, and skin aging.
In an 8-week research of 39 healthy women, it was discovered that regular consumption of avocado increased the firmness and elasticity of facial skin.
Hence, if you want healthy skin, include avocado to your diet from now on.
- Fatty fish
Fatty fish, such as salmon, mackerel, and sardine, are great sources of omega-3 fatty acids.
They are high in omega-3 fatty acids, which are essential for maintaining skin health.
Fish omega-3 fatty acids aid to moisturize the skin and combat red, dry, or itchy skin caused by skin problems such as atopic dermatitis and psoriasis.
Omega-3 fatty acids also aid in the reduction of inflammation, which can result in redness and acne. They can even make your skin more resistant to the sun’s harmful UV rays.
- Dark green leafy vegetables
Green leafy vegetables such as pumpkin leaves, water leaves, broccoli, and jute leaves (ewedu) are not only good for your overall health and wellness, but also for your skin.
Leafy greens play an important part in improving skin’s natural shine.
These vegetables are high in antioxidants, vitamins, and nutrients that promote skin health and keep it glowing.
Ugwu (pumpkin) leaf, for example, is high in vitamin C. Vitamin C is a powerful antioxidant that improves skin tone, slows the aging process, and eliminates dark under-eye circles.
Broccoli also contains a substance known as sulforaphane. This substance has been shown to be useful in the prevention of cancer, including skin cancer.
Sulforaphane is also an effective sun protection agent. It works in two ways: it neutralizes dangerous free radicals and activates other protective systems in your body.
- Tomatoes
Tomatoes are high in carotenoids, vitamin C, and all of the major carotenoids, including lycopene, making them an ideal diet for skin health.
Lycopene has been proved to protect your skin from sun damage. They may also aid in the prevention of wrinkles.
Remember that staying hydrated is essential for healthy skin. Hence, drink plenty of water every day.
Water keeps your body hydrated and refreshed, and it also helps maintain the elasticity of your skin.
It has been demonstrated that persons who drink a lot of water are less likely to develop various indicators of aging, such as wrinkles, than those who do not.
