Top 9 Best Foods for Healthy And Glowing Skin

You might have heard from doctors and nutritionist saying, the food you put in reflect on your skin and your health. Well that turns out to be true, the food we consume indeed reflect on our health and of course on our skin.

An array of ingredients ranging from fruits and vegetables to nuts, seeds and sprouts, are all foods which can be termed as ‘living foods’ for radiant skin. On other hand  foods like white bread, sugar, potato and white rice are high in glycemic index (GI) that leads to acne.

Healthy food choices that are rich in vitamin and mineral along with antioxidants like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage and ensure that you get nourishment from the inside out and the results of that is a glowing skin. 

Whether you want to treat acne, reduce the appearance wrinkles, fight back against another pesky skin condition or simply ward off premature aging, the right diet can be a valuable aid. People of every age, have a hard time keeping their skin clear and glowing.  Have no fear, because we did the research for you!  

Here are 9 best food for keeping your skin healthy and glowing.

1. Tomatoes

Tomato a fruit that is more often use as vegetable, are a great source of lycopene (the phytochemical that gives them red colour). This pigment is also known to protect your skin from UV rays by boosting the strength of your skin’s collagen.

A study published in 2015 in  Molecular Nutrition & Food Research, suggests a diet rich in tangerine tomatoes can reduce UV-induced skin damage. [1]

Tomatoes are also a great source of antioxidants that are linked to a clear and damage-free skin. They are also loaded with vitamins and minerals, that work great for stimulating blood circulation, increase red blood cells and reduces cholesterol.

2. Avocados

You might have heard people saying to avoid fats and that's for a good reason, however avocados are rich in healthy fat that are benificial for proper functions of your body, including the health of your skin. [2]

This buttery fruit is also packed with high amounts of fiber, protein, magnesium, vitamin B6, E, and K, biotin (type of protein) and Omega-9 fats, that can help repair damaged skin by reducing irritation and redness.

According to a review from 2013 found that avocado are a great source of lutein and zeaxanthin, that may help to protect your skin from both radiation damage and UV that may lead to wrinkles and other signs of aging. [3]

Avocado also contain the antioxidant called lycopene, that is known for its anti-ageing properties. Moreover that are also rich in vitamin C that protect your skin from oxidative damage caused by the sun . [4]

3. Walnuts

This brain shape like nuts are great for healthy skin. In facts nuts like walnuts are believed to provide similar benefits as fatty fish, which make them a perfect snack to add in your diet, especially for vegans and vegetarians.

Walnuts are full of both omega-3 and omega-9 fatty acids which strengthen cell membranes. Moreover omega-6 fats may promote inflammation. On other hand omega-3 fats reduce inflammation in your body including in your skin. [5]

Moreover walnuts are also a great source of fats, zinc, vitamin E, selenium (type of antioxidant) and protein, which works together to improve your skin health and overall health.

4. Carrots

This deep orange-yellow colored root vegetable can be one of the best skin-loving ingredient. Carrots are also high in vitamins A and C, that help protect collagen and carrots have also proved to have  anti-inflammatory properties to fight puffiness. [6]

According to several researches the antioxidants in carrots help protect the skin from wrinkling and inflammations, and even cancers, while beta-carotene has been shown to protect people with sensitive skin from sunburns. [7]

Moreover Vitamin A and Vitamin C present in carrot may boost the collagen production of the skin and help combat the problems that make your skin rough and dull.

5. Fatty fish

Fatty fish, such as salmon, sardines, canola, tuna, mackerel, and herring, are excellent foods for healthy skin.

Fatty fish  are great source of vitamin E, which is believed to be most  important antioxidants for healthy skin, that helps in protecting skin again damage from free radicals and inflammation. [8]

Moreover these are also rich in omega-3 fatty acid that not only reduce inflammation but also protect against redness and acne.  In fact several studies have proven that taking fish oil supplement may help fight autoimmune conditions like psoriasis and lupus. [9]

6. Sweet potatoes

Potatoes are one of the most loved vegetables all around the globe and sweet potatoes might actually work great for your skin to maintain it.

These are Anti-inflammatory in nature, that means they may help fight free radicals that may have lead to acne and skin damage. Even the antioxidant present in carrot are great for preventing sunburn, cell death, and dry, wrinkled skin.

Moreover sweet potato has high vitamin A content that helps fight acne-causing bacteria. Another amazing vitamin found in carrot is vitamin C that can help improves skin tone and heals pimple scars.

7. Broccoli

This is one of those vegetables that is hated by many kids and some times adults too. If you are one of them, you should learn how much good this tree like vegetables can do on your health and skin.

Broccoli is one of those vegetables that is Chocked with vitamin and mineral like zinc, vitamin A, and vitamin C. In fact broccoli contain more vitamin C than lemon, that is proved to be effective for healthy skin.

Moreover broccoli has some special compound called  sulforaphane, which boasts some impressive potential benefits on fighting some types of skin cancer. Researches also suggest that sulforaphane may also help maintain collagen levels in your skin. [10]

8. Dark chocolate

Yes! I said dark chocolate, now you don't have to find any reason to enjoy this sweet delicacy and satisfy your sweet tooth. 

Dark chocolate are one of the best source of flavonoid that is believed to slows down the aging process and protects against dark circles, fine lines and pigmentation. [11]

However make sure you are using dark chocolate that has more that 75% of cacao contain, so that you don't miss any of important antioxidants and minerals.

9. Other Food That Work Great For Healthy Skin.

Apart from these 8 healthy food that are many other great options to add in your diet. Here's the list of 10 more healthy food that you should definitely add in your diet.

• Garlic
• Oats
• Blueberries
• Sunflower Seeds
• Green Tea
• Citrus (lemon and orange)
• Curcumin (Turmeric)
• Tamarind
• Apple Cider Vinegar
• Red Wine.

A Word From Healthyngreat

Whatever you put on your plate directly reflect on your health and skin. So make sure you add these amazing food in your cart, when you walk to your supermarket for groceries.

Adding these food with surely help you to improve your skin health, so make sure you definitely add in your pantry. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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