We are all aware that the food we consume can affect our health and organ function. However, what many of us fail to consider is that our skin is the LARGEST organ of our body! Accordingly, our dietary choices can impact our skin both positively and negatively. If your diet is dominated by unhealthy choices consisting of junk food and sugar, it is likely you will struggle with dry, textured,or irritated skin. By incorporating vitamin rich foods in our diet, you can ensure that our skin is looking young and radiant!
In this article, we will discuss five foods that offer the most benefits for your skin and why you should include these foods in your diet.
OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are a family of polyunsaturated fats that provide us with several health benefits. Omega-3 fatty acids also help preserve the collagen in our skin. Collagen is the protein in our skin that is responsible for our skin’s elasticity. A high intake of collagen is what prevents aging by keeping our skin firm and youthful. Omega-3 fatty acids are also great for increasing moisture and locking it into our skin. Accordingly, a deficiency of omega-3 fatty acids could lead to dry and flaky skin. Omega-3 fatty acids reduce inflammation of the skin. The anti-inflammatory properties heal and calm existing breakouts and prevent future breakouts from occurring. The anti-inflammatory properties can also reduce redness caused by breakouts. Our skin is constantly exposed to radiation from the sun which can damage our skin cells. The UV radiation from the sun is the primary cause of dull aging skin. A high intake of Omega-3 fatty acids protects the skin against sun damage caused by radiation because it makes our skin less reactive to UV rays. Many foods contain Omega-3 fatty acids, but fatty fish such as salmon and tuna contain the highest sources. Some vegetarian and vegan alternatives include, flax seeds, chia seeds, walnuts, almonds, avocados and edamame.
"The healthy fats
found in avocado
provide moisture to
the skin which help
prevent wrinkles,
blemishes, and acne."
AVOCADOS
Avocados contain high levels of healthy fats. Avocados provide healthy polyunsaturated fats, these are fats that the human body does not produce on its own so they must come from food. Since avocados contain polyunsaturated fats and those fats benefit our skin, it is necessary to include avocados in our diet for better skin. Avocados not only contain healthy fats but they also contain high amounts of Omega-3 fatty acids. The healthy fats found in avocado provide moisture to the skin which
help prevent wrinkles, blemishes, and acne. Avocados also contain compounds that protect the skin from UV and
visible radiation. Avocados can also boost the skin’s immunity to stress and other
environmental factors.
Avocados are also a great source of vitamin E and C. Vitamin E is a natural antioxidant that protects the skin. Vitamin C produces collagen keeping the skin youthful, bright, radiant. Vitamin E and C work best when paired together, which is why Avocados are a great source of both beneficial vitamins!
WALNUTS
Nuts are packed with nutritional benefits for our skin including vitamin E, Omega-3 fatty acids and protein. Incorporating nuts into your diet can provide health benefits for your skin. Of all the nuts, walnuts contain most of the vitamins and nutrients needed for radiant glowing skin. As discussed earlier, Omega-3 fatty acids are extremely important and beneficial for our skin. Walnuts contain the highest levels of Omega-3 fatty acids of all the nuts. If you are a vegan or vegetarian, walnuts would be a great addition to your diet, as they may provide the same nutritional benefits as fatty fish for your skin. Eating walnuts regularly can help reduce wrinkles and hyperpigmentation because of the compounds found in walnuts. Walnuts also contain high levels of zinc which help reduce inflammation, heal tissue, and smooth the skin. Zinc consumption can be extremely helpful for those that struggle with skin conditions, such as eczema, rosacea, or psoriasis.
PROBIOTICS
Probiotics are living microorganisms that provide health benefits when they are consumed by restoring our gut microbiota. Probiotics essential for gut health and our gut health reflects onto our skin. Probiotics also have the potential to treat and prevent skin disorders such as eczema, dermatitis, acne, hives, and skin damage caused by UV. Probiotics can calm the skin’s barrier for those that live in cities with high pollution. Probiotics help to rebuild and strengthen the skin’s barrier protecting the skin against environmental damage. Probiotics are especially great for individuals with sensitive skin because they increase the skin’s immunity. Probiotics help the skin regenerate and repair itself to heal any damage and can speed up the healing process of wounds on the skin. Yogurt contains the highest source of probiotics. Soft cheeses, kefir, and sourdough bread also contain probiotics. Kombucha is also a great source of probiotics and a wonderful choice for vegans.
OLIVE OIL
Olive oil contains anti inflammatory and anti microbial properties which make our skin appear and feel smoother. Anti-inflammatory properties help soothe acne inflammation and prevent future bumps from appearing. Taking a teaspoon of olive oil daily can increase the skin’s moisture and prevent aging skin. Olive oil contains fatty acids which provide moisture to the skin and improve the skin’s elasticity. If you have dry or flaky skin, increasing your intake of olive oil can help your skin reproduce its necessary oils and restore elasticity. For oily skin, olive oil controls the oil production and cleans pores. Drizzling olive oil onto avocados is a delicious way to get multiple nutrients for your skin. Olive oil also contains anti-aging benefits such as squalene which helps strengthen skin cells and protect skin from UV radiation. Squalene also promotes collagen in the skin which promotes the skin’s stretchiness and gives us healthy youthful skin. Collagen can also help delay the onset of wrinkles. Olive oil is also rich in vitamin E, which is another anti-aging property. Vitamin E can reduce inflammation caused by breakouts and also prevent scarring. Olive oil can also be applied topically as moisturizer to penetrate the skin on the surface and provide extended moisture.
