Have you ever heard the phrase “you are what you eat”? When it comes to your skin, this phrase really rings true – what you put on your plate has a pretty significant effect on the health of your skin. As a general rule, foods like fruit and veggies, whole grains, and legumes will give your skin a youthful boost, while processed and sugar-filled foods are bad news for your complexion. Here, we’re covering a few of the best foods you can eat for healthier skin.
1. Fatty fish
Fish such as salmon, mackerel, and herring are top sources of omega-3 fatty acids, which are beneficial to your skin and your overall health. One of those benefits is helping to preserve your skin’s collagen, keeping it firmer. For even more benefits, crack open a can of sardines, which is loaded with vitamin B12 – a major player in skin cell production.
Pass the guac, please! With high levels of vitamin E and healthy oils, avocados promote healthy skin cell function while also hydrating your skin. And considering that avocados are also highly tasty, it’s easy to add them to wraps, salads, smoothies, and more.
3. Nuts and seeds
From almonds and walnuts to flaxseeds, sunflower seeds, and chia seeds, you really can’t go wrong by including more nuts and seeds in your diet. Almonds and sunflowers are good sources of vitamin E, while flaxseeds, walnuts, and chia seeds are rich in omega-3 fatty acids – all of which work wonders for your skin.
Whether eaten raw or cooked, there’s no question that tomatoes are a nutrient-rich food. Tomatoes even contain a not-so-secret weapon: lycopene. This anti-aging antioxidant works to smooth skin and has also been linked to skin cancer prevention. Add tomatoes to salads, simmer them to make a pasta sauce, or turn them into tomato soup and reap the benefits.
5. Leafy greens
You already know that green leafy vegetables – think spinach, collards, and kale – are nutritional powerhouses. Not only do they contain a whole host of vitamins and minerals, they also boast skin-friendly antioxidants that are sure to keep your complexion plump and glowing.
6. Foods rich in vitamin C
To keep your skin firm and strong, you’re going to need plenty of vitamin C. In addition to fending off signs of aging, vitamin C can help heal damaged skin. Fortunately, this vitamin can be found in some of your favorite produce, including fruit (kiwi, berries, citrus) and vegetables (broccoli, bell peppers).
7. Dark chocolate
A piece of dark chocolate a day might just keep the doctor away! Packed full of antioxidants, dark chocolate (at least 70% cacao) can help your skin look its best by improving its texture. Studies have also suggested that those who regularly eat dark chocolate might benefit from more protection from the sun’s harmful UV rays.