What is the Best Food for Skin?
You will find plenty of skin products in the market, some costing hundreds of dollars, that you can apply on your face or your body.
And they may work, but if you don’t feed your skin with great nutrition from inside out, the effects of these products will only be temporary.
It could actually be only a matter of days before you see results from eating the right foods for skin in a healthy and balanced diet that is low in glycemic index, high in fiber, low in saturated and trans fats, low in salt and sugar combined with regular exercise or an active lifestyle.
Your face and your body are what you eat and there is absolutely no doubt that you have to eat well every day from different food groups. However there are certain foods that are definitely worth including in your diet and they will make your skin glowing and your hair glossy.
Here are My Favorites:
Low fat yogurt is an amazing food for skin, it is full of vitamin A that acts as an antioxidant to keep your skin youthful.
Cottage cheese contains high levels of calcium, vitamin D and selenium that is essential for a glowing skin.
Mangoes are a rich source of selenium, vitamin E and vitamin A to help repair your skin cells, and it is low in calories.
Tomatoes contain a powerful antioxidant called lycopene that is able to help your skin from premature aging.
Green tea has the highest levels of polyphenols with anti-inflammatory and anti-oxidant properties to fight off free radicals that case anti-aging.
Almonds can help protect your skin from premature aging and it acts as a natural moisturizer from inside due to vitamin E content.
Apples include a potent antioxidant flavonoid called quercetin that reduces skin sensitivity, redness and inflammation.
Salmon contains essential fatty acids that are vitally important for flexible, plump, younger-looking skin.
Cranberries are a great source of antioxidants to protect your skin from free radicals caused by pollution, cigarette smoke or UV rays.
Water… This one is a little obvious isn’t it? At least 8 glasses a day for rehydration.
Nutrients in Skin Foods:
Antioxidants: The main victim of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants.
Vitamin A: Essential for the maintenance and repair of the tissue which the skin and mucous membranes are made of. It acts as an antioxidant to neutralize harmful elements in your skin, helping to prevent wrinkles, resist infection and keep your skin youthful.
Essential fatty acids: A diet low in essential fatty acids could result in skin problems, such as dandruff, eczema, splitting nails and dull brittle hair. Essential fatty acids as a group are strongly anti-inflammatory. Another essential fatty acid, linoleic acid has particular reference to acne. When there is a deficiency of linoleic acid, the oil producing glands in the skin make sebum that is mixed with oleic acid.
Vitamin B3 provides oxygenation to the skin, but taken alone can cause skin redness.
Vitamin B6 regulates the body’s potassium and sodium balance preventing skin from appearing puffy.
Vitamin B1 is responsible for circulation and gives skin a healthy glow.
Calcium is essential for cell turnover which is stimulated by protein kinase C enzyme. It results in providing more fresh and tender looking skin.
Selenium acts as an antioxidant against free radicals that damage your DNA and it helps counter dry skin.
Beta-carotene is a powerful antioxidant that helps maintain smooth, soft disease-free skin. Deficiency may result in dry and rough skin.
Zinc is a mineral that the body requires for the synthesis of collagen, which is a requirement for the healing of skin wounds. It can also help in the treatment of dandruff. Zinc pyrithione is often found in dandruff shampoos and is effective in helping to relieve this skin problem.
Iron is essential to proper oxygen transport and regulation of cell growth, including skin cells. Deficiency may cause a pale complexion and dark circles under the eyes.
Return from The Best Food for Skin to Glycemic Index home page
Or take me back to Anti Aging Foods page from Best Food for Skin
Food For Skin- References:
Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston. Xianli, Wu, Journal of Agricultural and Food Chemistry, 2004; vol 52: pp 4026-4037.
http://allwomenstalk.com/ 9-best-foods-for-your-skin/
Katiyar, Santosh Archives of Dermatology, 2000; vol 136: pp 989-994,1051.
http://www.healthy-skincare.com/ food for skin .html
http://www.webmd.com/skin-problems-and-treatments/ features/skin-food?page=3: Food for skin .
