As the saying goes, we are what we eat… Now this can work to your advantage or disadvantage, depending on the foods and beverages you choose to indulge in, what you put on your plate has power to improve your skin.
Rich in omega-3 fatty acids that have been found to have positive effects on inflammation, depression, heart disease and more, salmon has beauty benefits for your skin as well. Our bodies don’t have the ability to produce some essential fatty acids, so including them in your diet helps reinforce your skin’s barrier and keep moisture in and irritants out. Omega-3 fatty acids can help decrease inflammation, so salmon is a great choice for those who suffer from rosacea or eczema.
This vegetable is orange thanks to high levels of beta carotene, which is a precursor to vitamin A (which also happens to be a form of the main active ingredient in Retin-A). This vitamin is an antioxidant has been found to decrease the skin’s oil production, and there’s also some evidence that it can improve psoriasis. You can also find vitamin A in leafy greens, squash and mangoes.
In addition to the protein you get from snacking on almonds, you also get a big dose of vitamin E. This powerful antioxidant helps prevent signs of aging caused by free radicals and may even bolster your skin’s defense against skin cancer. Studies also suggest that vitamin E consumed orally can increase its levels on the skin’s surface, which is good news for those with dry skin.
Safflower and Sunflower Oil
Swapping out your olive oil for safflower or sunflower oil can work wonders for your skin. It still has the great taste, but it’s higher in linoleic acid. Linoleic acid helps your skin hold onto water (by helping your skin produce ceramides.) These oils are great to eat or use topically for those with dry skin.
If you were to only eat one vegetable (although I advise you get a wide variety), make it broccoli. It contains myriad good-for-your-skin vitamins including A (a retinoid); C, which is a fantastic antioxidant that also supports collagen production; and K, which speeds bruise healing and may even help improve dark under-eye circles.
Fruits and vegetables owe their vibrant colors to antioxidants, and berries are a wonderful source. If your diet includes blueberries, raspberries, cherries, and the like, you’ll get a range of protective antioxidants that shield your skin from free radicals.
Like berries, spices are rich in antioxidants. Some of the best ones are cumin, oregano, ginger and cinnamon, and in addition to making your food taste better, they’ll help protect your skin, too. A few words to the wise: If you have rosacea, spices can aggravate flushing and blushing, so make a note if certain spices worsen your symptoms.
Many foods are good for your skin. Green tea, red wine, and tomatoes are other foods shown to have skin benefits. It is important to vary your diet with skin improving ingredients that have been shown to be beneficial for your skin type.