Best and Worst Foods for Healthy Skin

It is not secret that what you eat will have a massive impact on the way to you look, whether it be the amount of muscle you put on or the expansion of your waistline. But why not choose foods that serve double duty, those foods that improve your physique, but also enhance that pretty face of yours by turning around tired-looking skin.

From sun exposure to sweating up a storm, your skin really takes quite a beating on a daily basis. So for a glance-stealing complexion and improved overall skin health, be sure to include these six foods and beverages on your daily menu. Think of it as an edible fountain of youth.

THE BEST FOODS FOR YOUR SKIN:

#1 BUTTERNUT SQUASH: British researchers found that an increased intake of carotenoid-containing fruits and vegetables such as butternut squash can have a beneficial impact on skin appearance and perceived attractiveness. Carotenoids are powerful antioxidants that may work to improve skin tone by reducing skin-cell damage. In fact, the scientists surmise that this signal of good health helped our ancestors find the fittest mates, and today we are still drawn to someone with luminous skin tone. Some other Carotenoid containing foods include: Kale, Sweet Potatoes, Tomatoes, Cantaloupe, Watermelon, and Carrots.

#2 BRAZIL NUTS: This giant nut contains a mineral known as Selenium. In an investigation performed by scientists in Australia, higher blood levels of selenium were associated with a 60 percent decrease in incidence of skin cancer. It is believed that this mineral acts like an antioxidant in the body, where it works to protect against skin damage resulting from exposure to the ultraviolet radiation emitted from the sun. Other foods that contain Selenium are: Pork, Turkey, Beef, Chicken, Fish, Sunflower Seeds, and Wheat Germ.

#3 FLAXSEED OIL: An investigation in the British Journal of Nutrition determined that daily flaxseed oil consumption can reduce skin reddening as well as improve skin hydration, which limits roughness and dryness. Flax is full of healthy omega-3 fatty acids and alpha-linolenic acids, which can help keep skin moisture, an especially important perk during the winter months when your skin may flake. Other alpha-linolenic acid sources are: walnuts, hemp seeds, hemp oil, chia seeds.

#4 KIWI: A single kiwi provides more than the daily requirement for Vitamin C. A report in the American Journal of Clinical Nutrition showed that higher intakes of vitamin C were associated with better skin-aging appearance. Vitamin C’s role in the synthesis of the structural protein collagen makes it a potent ally in the pursuit of a fetching complexion. Other foods with Vitamin C include: Oranges, bell peppers, grapefruit, strawberries, broccoli, peaches, papaya, Brussels sprouts, and kale.

#5 COFFEE AND GREEN TEA: Not only does it wake you up in the morning and boost your metabolism, but it keeps you pretty as well! A 2015 study conducted at the Yale School of Public Health determined that increased coffee consumption can confer protection against a potentially fatal form of skin cancer called melanoma. Compounds like polyphenols and even caffeine in coffee may aid in suppressing UV-triggered tumor growth.

Research shows that antioxidant polyphenols in green tea can also serve your skin well by reducing damage caused by the sun’s UV radiation as well as improving measures of skin quality such as elasticity and dryness.

#6 SALMON: This staple of the seafood counter is a reliable source of long-chain omega-3 fatty acids. These help combat inflammation in the body, therefore aiding in the battle against the aging process that contributes to a harsher skin appearance. The mega-healthy omega-3s are also an important element of cell membrane health, allowing cells to hold more moisture that results in softer skin and less blotchiness. In addition, the catch of the day also contains vitamin D, which may bolster the production of compounds that protect against skin infections. Other food high in long chain Omega 3’s include: mackerel, sardines, sablefish, trout, herring, and grass-fed beef.

THE WORST FOODS FOR YOUR SKIN:

#1 CHOCOLATE: Dutch researchers determined that chocolate consumption can lead to the release of compounds that effect the immune system in a way that can result in acne.The impact is likely more pronounced with high intakes of chocolate that contain a greater percentage of sugar over cacao. So to keep your skin as smooth as possible, be sure to keep chocolate in moderation, and opt for dark varieties with a higher percentage of cacao.

#2 WHITE BREAD: A recent study published in the Journal of the Academy of Nutrition and Dietetics found a link between pimple flare-ups and the intake of high-glycemic-index foods like white bread, white rice, and sugar-laden drinks and snacks.

A diet loaded with these items can cause a spike in blood sugar and insulin, which may influence hormones that stimulate oil production, and in turn, trigger a breakout of acne. For healthier skin, swap out the processed carbs for lower-glycemic options like brown rice, quinoa, oatmeal, and whole rye bread.

While yogurt, milk, and other dairy items have plenty of health and physique benefits, they may also lead to acne in some people, according to a review of studies by George Washington University researchers. Certain hormones in dairy may stimulate the overproduction of oil in skin cells, which can lead to pimple-causing clogged pores.

#Fitness #Health #Nutrition #Wellness