Updated: Jan 6
Let's be honest, we all want to hold onto that youthful glow for as long as we can but we all know that age and gravity isn't always on our side. But there is something that we can do to maybe prolong the aging process to keep our skin looking its best. It starts from within!!
That's right. We are most familiar with skincare being topical or some thing that you rub onto your skin. So, what if I told you there are some secrets that don't involve expensive creams or lotions to apply, but rather things to put into your body? Would you believe it?
I'm sure you're thinking "yeah right! I have to buy products to keep my skin healthy!"
And yes, there are many studies that show the benefit of using some products on your face. Sadly, a lot of people don't have the time, money or knowledge to get new products seasonally or even yearly. On top of that, most people don't understand that our skin CHANGES just as we do.
Let's be honest here, gravity works against us and that is something that we cannot change but maybe work to slow down. So how is it that we can help our skin from within?
The answer may surprise you because well, it's not all that complicated. The secret to maintaining healthy skin is simply through consuming the proper nutrients that we get from food and vitamins! That's really all there is too it! No tricks, no gimmicks, just a simple change to your grocery shopping and you could easily slow down the signs of aging before you know it!
Let's get started with the 10 best foods to get radiant skin!
- Nuts & Seeds
Wheras most of the nuts in the family will suffice as a good source, it is best to consume walnuts and sunflower seeds for optimal skin benefits!
These nuts are high in Omega-3 and Omega-6 which help reduce inflammation to your body and even help fight off potential inflammatory responses.
Walnuts also include zinc which is an essential mineral needed for our skin to function normally. It is also helpful for wound healing as well as combating bacteria!
Other nutrients packed into these little snacks are essential fats, vitamin E, selenium* and protein!
- Sweet Potatoes
One of the best nutrients found in plants in Beta Carotene! When our food contains this nutrient, it can actually convert into vitamin A while in your body!
Beta carotene is most commonly found in oranges and vegetables such as carrots, spinach, and of course, sweet potatoes. One amazing benefit of these foods is that they can actually help TIGHTEN and even bring color back to your skin!
Similar to beta carotene, carotenoids help keep skin healthy by acting as a natural sunblock - which I know a vast majority of y'all don't use sunscreen daily!!
When consumed, carotenoids an help prevent sunburn, cell death, and dry, wrinkled skin.
- Mussels or Oysters
Another source that is high in Omega-3 fats, mussels and oysters are a clear front runner for providing zinc.
Zinc is known to help heal and prevent infections as well as numerous other skin and acne conditions.
If you are someone who suffers from dandruff, consider upping your zinc intake and you may be surprised with the changes!
So aside from being a good old aphrodesiac, these sea creatures can really help keep us looking youthful and tight!
- Red or Yellow Bell Peppers
Similar to the sweet potato, bell peppers are a great source of beta carotene, which as mentioned before, your body converts into vitamin A.
These sweet peppers also contain a high amount of vitamin C which is necessary for creating the protein collagen that keeps our skin firm and strong.
When consumed daily, vitamin C can even reduce the risk of wrinkles as well as dry skin.
It's no secret that Omega-3 fats are good for us. They have many benefits like fighting against heart disease, inflammation as well as many other issues.
Omega-3 fatty acids are also linked to a strong skin barrier that can even decrease inflammation and damages to the skin.
Salmon is one of the most popular types of fatty fish that also has ample benefits for your skin.
When consumed in healthy portions, salmon can significantly improve skin elasticity and hydration.
Another favorable nutrient in salmon is selenium. This mineral helps to repair and reduce skin damage from UV light, which let's be honest here, we all could use some help with!
- Dark Chocolate or Cocoa
As if we needed any more reasons to eat dark chocolate, here is one more! The effects that dark chocolate has on our skin is pretty amazing!
When you consume cocoa powder - which is high in antioxidants - daily for about 6-12 weeks, your skin will actually become thicker and more hydrated!!
It is also been proven that dark chocolate can increase blood flow as well as decrease its sensitivity.
If you were to eat 20 grams of high-antioxidant dark chocolate a day, your skin could actually withstand over twice as much UV radiation before you experience burning.*
When you consume dark chocolate with at least 70% cocoa the benefits for your skin will maximize as well as keep sugar to a minimum.
But always be careful not to overdo it... I mean it is chocolate!!
- Dark Green Leafy Veggies
High plant-based diets are definitely ones where you will find the most skin benefits. Vegetables are the number one source for natural vitamins and minerals such as zinc, vitamin A and vitamin C.
They also contain one of our aforementioned favorites, a carotenoid, that works similar to beta carotene. This antioxidant is called lutein and it helps protect skin against oxidative damage, which can cause wrinkles or dryness.
No one really loves to be told to eat their veggies - especially as a kid. But with benefits like anti-cancer effects, reducing UV light problems AND can help maintain collagen levels in your body, it's worth getting over the YUCK of veggies.
I'm pretty sure we are all aware of the benefits of avocados! They are rich in heart-healthy fats, fiber, and several vitamins and minerals that are essential for health.
Containing a high amount of monounsaturated fat, they actually may promote healthy skin by supporting a healthy skin membrane!
There are studies that shoes a diet rich in plant-based fats like avocados, is linked to better skin healthy in adults.
So keep enjoying those avocados but be careful on the guac! Mixing with salt and citrus may decrease the value of these green goddesses!
It may be a little strange to see soy on this list. I mean most people either associate soy with salt or with bland.. But truth be told, soy contains isoflavones which are plant compounds known to mimic or block estrogen in the body.
When consuming soy isovlavones daily for about 8-12 weeks, you will begin to see a reduction in wrinkles and an increase in hydration.
It is even best for postmenopausal women to improve skin dryness and increase that collagen production. There's no reason why we can't help out skin even after our signs of aging have hit elsewhere.
- Red Grapes or Berries
We are familiar with the fact that red wine can be good for our heart health - when consumed in moderation. That is because the grapes actually contain resveratrol which can really help with reducing the effects of aging.
Now don't go and down a bottle of red wine a day and expect your skin to look flawless!! The amount of resveratrol in a glass of red wine, is not quite enough to benefit your skin.
Red wine also contains alcohol which does have negative effects when consumed in excess. Choose to increase your intake of red grapes or even berries!
The bottom line
What you eat can significantly affect your skin health.
Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and attractive but they aren't the only ones! Do your research or ask questions. It really beats having to spend hundreds of dollars to get the skin care we all deserve.