10 Foods For Clear, Glowing Skin

 10 Foods For Clear, Glowing Skin

Foods have an incredible impact on our skin and the way we look and feel, but most of us don’t think about the foods we’re consuming day to day and their effect on our skin or body as a whole. If you’re serious about your skincare, take the time to consider what types of foods you should be incorporating into your diet in order to get the best benefits out of them and to make your skin look it’s best. Here are 10 foods that will help you achieve healthy skin from head to toe!

 10 Foods For Clear, Glowing Skin

• 1) Blueberries
• 2) Kale
• 3) Oatmeal
• 4) Salmon
• 5) Spinach
• 6) Sweet Potato
• 7) Yogurt
• 8) Eggs
• 9) Tomatoes
• 10) Avocado

 10 Foods For Clear, Glowing Skin

1) Blueberries

Blueberries are packed with antioxidants and they're a great way to increase your fruit intake while also boosting skin health. Not only do blueberries contain natural anti-inflammatory compounds that protect skin cells from damage, but research suggests that blueberry polyphenols may help to prevent UV-induced damage and visible signs of aging. They're also a good source of vitamin C, an antioxidant that helps boost collagen production—and we all know how much collagen contributes to healthy skin! Add these berries to your cereal in the morning or enjoy them as a healthy dessert. If you don't like them fresh or frozen, you can use powdered blueberries in drinks or on top of yogurt. But make sure you don't overdo it; more is not always better when it comes to antioxidants.

2) Kale

One cup of kale contains more than 60% of your daily intake of vitamin A, which is essential for a healthy skin. Vitamin A is necessary for cell growth and repair and helps to maintain skin’s moisture balance and elasticity. The mineral zinc found in kale also helps to promote healing as well as keep acne at bay by acting as an antioxidant that combats free radicals. Add kale to sandwiches, snack on it raw or throw it into salads for an extra nutrient boost that will do wonders for your complexion. (1)

3) Oatmeal

We may as well start with a breakfast staple. Oatmeal has long been recognized for its skin-soothing and anti-inflammatory properties. Along with protein, fiber and essential minerals like zinc and iron, oatmeal contains an amino acid called L-arginine. According to research from The British Journal of Nutrition , L-arginine supports collagen production in our skin cells—the more collagen there is in your cells, the smoother your skin will be! And since oatmeal is so mild on your stomach it's also safe to eat first thing in morning.

4) Salmon

Salmon is loaded with omega-3 fatty acids which are necessary for healthy skin. Omega-3s can reduce inflammation and may help prevent aging. Salmon is also packed with protein, which helps keep your skin looking plump and youthful. A serving of salmon every day can help to clear up your skin by keeping it clear of acne and blemishes.

5) Spinach

Spinach is a rich source of magnesium and Vitamin K. Both nutrients work in tandem to support healthy collagen production and cell turnover. Collagen is what keeps our skin firm and youthful, while cells are constantly dying out to be replaced by new ones (this process slows down as we age). Without a constant supply of Vitamin K, our body can’t replace dead cells quickly enough; instead, they stick around for too long. This is what gives us wrinkles. If you want to learn more about vitamin K check out my recent post: Why You Should Be Taking Vitamin K To Prevent Arterial Plaque Buildup . Spinach has one of highest concentrations of vitamin k than any other food sources.

6) Sweet Potato

Sweet potatoes not only taste delicious, but they’re rich in vitamin A and beta-carotene—both nutrients that help fight skin damage. Use it in your next meal or snack as a substitute for white potatoes to get a clear complexion with regular consumption. What’s more? Sweet potatoes are one of few natural sources of vitamin E, an antioxidant that has been linked to improved skin health.

7) Yogurt

Yogurt is a great source of probiotics, which are essential for a healthy gut. A healthy gut equals a healthy body; keep it that way by eating yogurt regularly. Just don’t go crazy on processed yogurt—it’s still junk food! Eat natural yogurt and add some fresh fruit and honey to make it taste better (and healthier).

8) Eggs

You may not think of eggs as a skin food, but they’re packed with vitamins like A and B2 and essential minerals that nourish your skin from within. Just one large egg provides 71 percent of your daily recommended intake of vitamin B2—an essential nutrient for building healthy skin. Eggs are also rich in biotin and choline—vitamins that help keep your hair and nails healthy too. Next time you have eggs for breakfast, consider adding them to your diet all day long!

9) Tomatoes

Vitamins C and A are especially helpful in promoting healthy skin. Tomatoes are a particularly good source of vitamin C. Lycopene is another important nutrient for healthy skin; it’s a powerful antioxidant that helps protect cells from damaging oxidation by free radicals—those rogue molecules that can damage cells. What better way to get those than by eating tomatoes? In fact, lycopene has been shown to protect your skin from UV rays as well as age spots and wrinkles caused by sun exposure. Tomato-based dishes are an easy and tasty way to incorporate these delicious red fruits into your diet: add them to salads or eat them straight up like an apple. The more tomatoes you eat, the better!

10) Avocado

There are tons of reasons to love avocados: They're delicious, versatile and a good source of fiber. But perhaps their greatest benefit is that they contain glutathione—one of nature's most powerful antioxidants. Antioxidants help protect our skin from cell damage caused by free radicals—molecules released by our bodies during exercise or exposure to sunlight. Avocados also contains vitamins A and E, which are both important nutrients for healthy skin. Try it on toast with eggs in the morning or add it to a smoothie at night!