8 Foods Good for Skin
Foods Good for Skin
Food, good or bad, can greatly affect your skin. As we age, the surface layer of the skin thins. The layer beneath the surface also loses collagen – skin’s scaffolding – and elastin, fibres that give skin its bounce. Far beneath the surface, fat cells also shrink. The result? Wrinkling and sagging. You can blame some of this on exposure to the sun. Ultraviolet rays damage the skin and generate unstable molecules called free radicals that wreak further havoc by breaking down collagen. Smoking and air pollution have a similar effect.
The body fights back with its own antioxidants, which neutralize free radicals, but getting more antioxidants from foods as sweet and delicious as berries increases your protection when the damage starts to overwhelm the body’s natural defences.
Foods for Healthier Skin
For tiny fruits, berries pack more antioxidant punch than any other fruit or vegetable tested. Next in line? Red apples with the peel. All these fruits work beautifully to help protect skin from the damage that leads to wrinkles. Citrus fruits are also rich in antioxidants. Aim for: A cup of berries a day. Blend them into fruit smoothies, add them to breakfast cereal, and use them in pancake or muffin batter.
Good Food, Good Skin
Add these foods to the fish and olive oil we already mentioned, and you’re really feeding your skin the foods it needs to achieve that youthful smoothness. When researchers in Australia compared the diets and wrinkles of hundreds of people in Australia, Greece, and Sweden, they found that those who ate more vegetables, beans, fish, and olive oil had the fewest wrinkles. The researchers suspect it was a combination of monounsaturated fats, antioxidants, and lean protein that did the trick.
Aim for: Five to six 1/2-cup servings of a range of vegetables daily. In addition, sprinkle beans on salads, enjoy bean-based soups, and plan a bean-based meal such as chili once a week.
Eating Your Way to Great Skin
Protein helps repair cells that have suffered free radical damage, leading to beautiful skin. When protein is digested, it breaks down into amino acids, the building blocks of cells. Having plenty of amino acids available helps to speed the repair and regeneration of skin cells and collagen.
Aim for: Lean protein at every meal.
Food That’ll Improve Your Skin
Olive oil is chock full of oleic acid, one of the fatty acids that keep cell membranes fluid and therefore make skin supple. Olive oil also has small amounts of other essential fatty acids that fight inflammation. Yet another benefit comes in the form of vitamin E and polyphenols, a class of antioxidants that protect skin from free radical damage.
Aim for: Choose olive oil for most of your dishes that include oil.
Bad for the Breath, Amazing Food for Your Skin
The “stinking rose” offers much more than essential flavour for cooking; it also brings a wealth of skin-protective polyphenols to your plate, leading to a beautiful complexion.
Aim for: Keep a clean garlic press handy and add raw, minced garlic to as many of your dishes as possible.
Green Tea Feeds a Beautiful Complexion
Thanks to its storehouse of polyphenols, green tea is high on the list of skin-friendly beverages, which help create perfect skin.
Aim for: Four cups throughout the day. If you’re sensitive to caffeine, drink your last cup before 3:00 in the afternoon.
Fishing for Perfect Skin
No doubt you’ve already heard what omega-3 fatty acids can do for your heart, but a nice piece of broiled salmon can also do wonders for your skin. The omega-3s provide a wealth of protection by keeping cell membranes fluid.
Aim for: At least two 125-gram (4-ounce) servings of fatty fish per week.
Water is the Drink for Your Exceptional Skin
Skin cells need a bounty if fluid to keep their membranes supple and receptive to the nutrients that keep them healthy. For beautiful, healthy skin, take out a half-gallon pitcher and fill it with water. That’s the very least you ought to drink in a day to keep your skin smooth and hydrated. If you’re sweating because of physical activity or being outside in hot weather, you should drink even more.
Aim for: At least 8 to 10 eight-ounce glasses per day.