“You are what you eat” as we often hear this saying around us. If our diet can totally define how our skin and hair look, there lies great hope and affordable solutions for people with troublesome skin by choosing better diets day by day. There are enormous food for skin growth and development. You have to get what’s best for you.
So here are the best foods we can take daily to improve our hair and skin, which is also the largest organ in the human body.
1. Foods High in Vitamin C
- Intakes of berry fruits, bell peppers, oranges, grapefruits, which are rich in ascorbic acid (vitamin C) can help our body to develop more collagen cells, which strengthen the blood flow to the skin cells, reduce wrinkles and help the skin to improve and stay flawless, especially dry skin. The reason is that they are also rich in antioxidants and water.
- Blueberries and cherries are said to be loaded with antioxidants, while also beneficial significantly the heart’s health. According to Dr. Eric Rimm, “The sooner people start the type of diet that includes a higher intake of blueberries and strawberries, the better.”
2. Intakes based on Skin Types
- Foods such as fish, salmons, and nuts, are rich in omega-3 fatty acids and vitamin B, great medicine for dry or itchy skin, because it acts as a natural oil-based moisturizer to fight with redness, inflammation, and boost the skin to stay firm and elastic.
Salmons have vitamin D, known for its photoprotective effects, which can protect skin against the UV rays if it has enough. Selenium-rich foods such as nuts, tuna, and whole-grain bread, are helpful to treat acne-prone skin.
- High sugar, fat-concentrated intakes, and processed foods (especially dairy products) can cause the skin to produce more oil, and more inflammation, which leads to acne on the skin due to exponential sebum production.
3. More whole plant based diet for more gorgeous healthy skin
- Sunflower Seeds, Almonds and Avocados are rich in omega-3 fatty acids & vitamin E
- Crimini Mushrooms, Soybeans, and Milk are great sources of riboflavin/vitamin B2 (a stimulator to produce oxygen in cells and give glowing skin)
- Greek Yogurt is rich in amino acids, riboflavin and biotins, which repairs skin, reduce dark circles under eyes, digest fat, and strengthen the nails.
- Garlic and Onions are high in sulfur (a mineral that keeps skin smooth, treats acne and dry skin)
- Green leafy vegetables, Spinach, Dried Apricots, Oatmeal, and Sesame Seeds are loaded with iron (known to improve skin tone, but need to take along with vitamin C)
- Sweet Potatoes and Carrots, Melon, Mango, Eggs have high content of Vitamin A, carotenoids ( that give new fresh skin cells, contribute to glowing skin tone, reduce pimple, dryness, slow down aging)
- Avocado is a powerful fruit itself. “According to NHANES data, the average avocado consumption is one-half fruit, which provides significant levels of the following: dietary fiber, potassium, magnesium, vitamin A, vitamin C, vitamin E, vitamin K1, folate, vitamin B-6, niacin, pantothenic acid, riboflavin, choline, lutein, phytosterols, and MUFA rich oil at 1.7 kcal/g.”
4. Lots of water and green tea
Hydration is vital and keeping skin hydrated can lessen wrinkles. Since up to 60%-70% of our human body is water, it is undeniable and often neglected that we can drink water to keep skin hydrated, detoxified, and wrinkled hindered. Green tea is full of antioxidants. It can make skin look younger and healthier by protecting it from harmful environmental agents.
You can also replace similar foods that are good for your skin, based on the above skin diet guideline and make them into your daily healthy eating habits to have the most youthful, healthy glowing skin and beautiful you from the inside out!
“LET FOOD BE THY MEDICINE, THY MEDICINE SHALL BE THY FOOD.” – HIPPOCRATES