The skin is the largest organ in the body, it responses to everything that we put into our body or don't give it. For rejuvenated, glowing skin eating the right things is essential. Depending on your skin type you can tailor your diet towards nourishing your skin.
Here are the top foods to include into your diet if you want to have your skin glowing:
Goji Berries
Goji berries are a superfood when it comes to beautiful skin! Packed with powerful antioxidants that fight inflammation, prevent UV damage even contributing to the prevention of skin cancer.(7) Goji berries are known to improve skin tone by reducing irritation and increasing hydration. They are a powerhouse food that firms, tightens and brightens the skin for natural radiance.
Best for skin this is.. dry, dull
Avocado
For supple, hydrated skin avocadoes are a necessity to add your diet. Naturally high in healthy fats and an excellent fat soluble vitamins C and E, it helps boost the skin's elasticity and retains the water in the skin keeping it firm and moisturised.(1) On top that, these vitamins have anti-ageing benefits, reducing wrinkles, fine line and sun damage. The benefit this fruit has to the skin is unmatched, aiding chronic skin conditions from eczema to acne.(2)
Best for skin that is.. acne-prone, combination, dry
Pineapple
For a clear complexion, pineapple boasts glowing results because it contains bromelain, which is both anti-inflammatory and anti-bacterial. By clearing away any dirty or bad bacteria on the skin and stopping redness it keeps the skin clear and breakout-free!(9)
Best for skin that is.. acne-prone, sensitive
Walnuts
For a naturally brighter complexion, adding walnuts to your diet is a must. Walnuts are among the richest source of omega-3 and omega-6 fatty acids, they prevent and reduce inflammation. (4) With that, it contains vitamin E, a powerful antioxidant which minimises and unblocks pores, reducing breakouts and redness caused by that.(5) Walnuts are great to calm down inflamed skin and improve circulation for rejuvenated complexion.
Best for skin that is.. hyper-pigmentated, acne-prone
Sweet Potato
To combat dry, textured skin, sweet potatoes offer amazing benefits. A great source of beta-cartone, which the body converts to retinol, it is essential to maintaining balanced soft skin. It helps the production of the skin's natural oils, keeping your skin in balance. For added glow, the high amounts of beta-cartone is proven to give a warm undertone to the skin. Moreover, it acts as a natural sunblock, preventing signs of ageing and damage.(3) Simply adding 100 grams of sweet potato to your meals is all you need to reap the benefits!
Best for skin that is.. dry, sun damaged, ageing
Edamame
Edamame beans are a great source of isoflavones, that slow down the skin's ageing process. It boosts collagen in the skin and smooths out wrinkles, for a revitalised complexion(8) Along with that, they contain powerful antioxidants which flush out toxins, and paired with vitamin K which improves blood flow to skin for a vibrant, youthful glow!
Best for skin that is.. dull, wrinkled
Broccoli
Broccoli is a real powerhouse, filled with It is essential to balance your hormones, especially oestrogen levels which minimizing breakouts in the skin. It works to detoxify body, clearing away any harmful toxins or pollutants on the inside, that often is reflected in the skin! Daily life, especially city living is filled with environmental pollutants Consuming broccoli daily is key to clear, balanced skin.(10)
Best for skin that is.. sensitive
Bottom line
Natural beautiful skin comes nourishing our bodies with the enough of the right foods. The skin reflects what is going on inside, it's important to fuel and take care of our bodies. Mapping your skin is important to see what the underlying issues are. Focusing eating whole, organic foods, with a diet filled with lots of different types of fruit and vegetables, nuts and seeds is important for to fuel your body with the nutrients it needs to the skin glowing from the inside out!
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Disclaimer: This article does offer general information about health-related subjects, This information and other information posted in this article, blog and website or any linked materials are not intended for or used as a replacement for medical advice or treatment. If you you or another person has a medical concern, you should consult with your healthcare provider.
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References
Rosenblat G, Meretski S, Segal J, Tarshis M, Schroeder A, Zanin-Zhorov A, Lion G, Ingber A, Hochberg M. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res. 2011 May;303(4):239-46. doi: 10.1007/s00403-010-1088-6. Epub 2010 Oct 27. Erratum in: Arch Dermatol Res. 2011 May;303(4):299. PMID: 20978772.
2. Irrera N, Pizzino G, D'Anna R, Vaccaro M, Arcoraci V, Squadrito F, Altavilla D, Bitto A. Dietary Management of Skin Health: The Role of Genistein. Nutrients. 2017 Jun 17;9(6):622. doi: 10.3390/nu9060622. PMID: 28629129; PMCID: PMC5490601.
3. Evans, Julie A, and Elizabeth J Johnson. “The role of phytonutrients in skin health.” Nutrients vol. 2,8 (2010): 903-28. doi:10.3390/nu2080903
4. Cao, Changwei et al. “Diet and Skin Aging-From the Perspective of Food Nutrition.” Nutrients vol. 12,3 870. 24 Mar. 2020, doi:10.3390/nu12030870
5. Casas R, Castro-Barquero S, Estruch R, Sacanella E. Nutrition and Cardiovascular Health. Int J Mol Sci. 2018 Dec 11;19(12):3988. doi: 10.3390/ijms19123988. PMID: 30544955; PMCID: PMC6320919. (Walnuts)
6. Kaur N, Chugh V, Gupta AK. Essential fatty acids as functional components of foods- a review. J Food Sci Technol. 2014 Oct;51(10):2289-303. doi: 10.1007/s13197-012-0677-0. Epub 2012 Mar 21. PMID: 25328170; PMCID: PMC4190204.
7.Ma, Zheng Feei et al. “Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action.” Oxidative medicine and cellular longevity vol. 2019 2437397. 9 Jan. 2019, doi:10.1155/2019/2437397
8.Massimiliano, Risulo et al. “Role of bromelain in the treatment of patients with pityriasis lichenoides chronica.” The Journal of dermatological treatment vol. 18,4 (2007): 219-22. doi:10.1080/09546630701299147
9.Schwalfenberg GK. Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. J Nutr Metab. 2017;2017:6254836. doi: 10.1155/2017/6254836. Epub 2017 Jun 18. PMID: 28698808; PMCID: PMC5494092
10.Yoshida, Kazutaka et al. “Broccoli sprout extract induces detoxification-related gene expression and attenuates acute liver injury.” World journal of gastroenterology vol. 21,35 (2015): 10091-103. doi:10.3748/wjg.v21.i35.10091
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