While a balanced diet will obviously not damage our skin there are certain foods we should seek to include in our diets to promote a healthy, glowing complexion.
Many of us make meals either with balanced nutrition in mind or with the aim to reduce fat consumption. Few of us take the health of our skin into consideration when constructing our diets and yet how we eat is the key to a good complexion. “Everything you eat becomes a part of the outer fabric of your body. The healthier the foods are that you consume, the better your skin will look,” says Samantha Heller, MS, RD, a clinical nutritionist at NYU Medical Center in New York City. A lot of women have sallow, dry skin and many struggle with acne or eczema. There is a simple solution to these problems. The consistent addition of these seven secrets into your diet will help you to remedy your damaged skin and, or ensure that your skin remains clear and healthy in the long term. Blackberries, blueberries, strawberries, and plums: These foods all have high antioxidant content. The antioxidants and other phytochemicals in these fruits protect the skin cells against the free radicals formed by sun exposure which can damage the membrane, and potentially the DNA, of the cells. This also assists in preventing premature aging. Other foods known to hold these antioxidants are prunes, artichokes and beans. Whole-wheat bread, muffins, and cereals; turkey, tuna and Brazil nuts: These foods all contain the mineral selenium. Selenium has been found to be crucial to the health of skin cells, even offering protection against harsh UV rays and thus lowering risks of skin cancer. These foods also feed the craving for “white” carbohydrates which are a poor choice for skin health. “White” carbs increase the body’s insulin level which leads to skin break outs. Low-Fat dairy products: These are filled to the brim with Vitamin A, which is one of the most important nutrients in ensuring healthy skin. Low-fat yogurt is not only high in vitamin A, but also acidophilus, which is a bacterium that is good for intestinal health. Good digestion is very important in producing healthy skin. “Anything that helps keep digestion normal, any live bacteria or enzymes, is also going to be reflected in healthy-looking skin,” says Nutrition expert Liz Lipski, PhD, CCN. Healthy Oils: Eating good quality oil keeps the skin lubricated which makes it healthier over all. Oils which are considered good for your complexion are cold pressed, expeller processed or extra virgin. These oils retain their variety of nutrients and are, therefore, known as the fats which are not only good for your skin, but good for your body as a whole. Flax seed oil, Canola oil, walnuts and Salmon: The essential fatty acids (omega 3 & 6) in these foods are used by your body to build a healthier skin. They are effective in this regard because they keep the skin cell membranes strong. The cell membrane is responsible for many things; one of which is keeping water contained within the cell. The stronger the membrane is, therefore, the more water is retained and the plumper and younger your skin will appear. Green Tea: This beverage is known to have an incredible benefit on the health of one’s skin. “It has anti-inflammatory properties, and it’s protective to the cell membrane. It may even help prevent or reduce the risk of skin cancer,” says Lipski Whether consumed or applied to the skin, a recent study in the Archives of Dermatology has shown that, Green Tea substantially reduces the risk of skin cell damage when exposed to ultraviolet light and thus reduces the risk of skin cancer. Water: Ok so this last one is less of a secret, but is still really important to mention. Maintaining proper hydration helps our skin cells to absorb nutrients better and excrete waste more efficiently. It also helps us to sweat properly which is very important to the health of our skin. At the end of the day, nothing is more effective in bringing about healthy skin than a pure, clean glass of water. Studies show that “hard water” is better for our health than artificially softened water, as the softening process eradicates important minerals which are helpful in maintaining a good complexion as well as a healthy body. Source of Article: Woman Online: womanonline.co.za