What you serve you to eat is even more important than what you apply on your skin. Everything you consume becomes a part of not only your inner being but the outer layer of your body. Consuming healthy skin diet, make your skin glowing and youthful. Here we have compiled the list of 10 foods for healthy and younger looking skin. Right, and timely intake of healthy skin diet will help to make your skin healthy and more youthful than ever.

 

  1. Leafy dark greens (kale, spinach, collards): Vitamins A, C, and E; omega-3s; protein

Chlorophyll- A disease-fighting phytochemical which protects against free radicals that can cause your skin to age.

Lutein- A powerful antioxidant which boosts hydration levels, helps to improve elasticity and protects against sun damage

Carotenoids-Antioxidants- Protect cells from skin cancer. They also have a high level of fibre, iron, magnesium, potassium, and calcium.

 

  1. Eggs: Protein, vitamins A and E, selenium, zinc

Amino acids- Amino acids are essential to generate new proteins such as collagen and elastin within the skin cells, which provides strength to our skin tissue, and other proteins such as melanin contribute to our skin’s color.

Vitamin A- The vitamin A helps your cells manage gene activity, which is necessary for new cell growth, including the development of new skin cells, and the growth of new tissue needed for wound healing.

Vitamin D- Like Vitamin A, Vitamin D also helps to control gene activity, which makes it crucial for the growth f new cells. It controls the growth of the protein-rich cells called keratinized that make up the outermost layers of your skin tissue.

 

  1. Fatty fish (salmon, sardines, tuna): protein, omega-3s, selenium

 

Omega-3 fats- Reduces inflammation, which is responsible for causing redness and acne. They are considered good for even sensitive skin and protect from the sun’s harmful UV rays.

Zinc — A mineral vital for regulating inflammation, the production of new skin cells and overall skin health.

Vitamin E- protects skin against damage from free radicals and inflammation

 

  1. Flaxseeds: omega-3s, selenium

 

Omega-3 essentials, high fibre content ensure that the digestive track is clear and clean, which is the best technical way to prevent acne and other skin problems

Antioxidants- There are found in flax seeds are well known for fighting free radicals damage. These free radicals tend to interact with other molecules in the body, which cause oxidative damage resulting in the development of a wide range of illnesses and diseases, such as skin cancer

 

  1. Legumes (lentils, chickpeas): protein, zinc

Nutrients that can protect your body from the aging effects of free radicals, a nasty process called oxidation

 

  1. Avocados: healthy fats, vitamins C and E

Glutathione which reduces the production of melanin (the skin-darkening pigment) levels by inhibiting tyrosinase, an enzyme involved in its production.

The presence of Vitamins C and E in avocado helps the skin against infighting UV damage

 

  1. Sweet Potatoes: Vitamin A, Antioxidants

 

Beta-carotene- This is converted to an active form of vitamin A (retinol) once ingested. Vitamin A is required for cell production and growth.

Collagen- an antioxidant which is the main component in the skin and other connective tissues

 

  1. Blueberries: Vitamin C

Vitamin C- Play an essential role in collagen synthesis and found in high levels of various skin layers. It also prevents ultraviolet (UV) radiation damage

Anthocyanins- This is a flavonoid and a pigment responsible for the purple, red, and blue plant crops. Anthocyanins may be beneficial in stopping the development and progression of skin cancer

 

  1. Oranges: Vitamin C

Antioxidants- fight free radicals which may slow down the production of wrinkles and stop premature aging.

Citric acid- aids in skin exfoliation and helps to dry out acne, improving the overall look of your skin.

 

  1. Green tea: vitamin B3& E

Epigallocatechin gallate (EGCG)- This antioxidant effectively works to reactive the reproduction process of skin cells, giving dull skin a healthier glow & rejuvenating dying skin cells

Vitamin E- helps promote cell regeneration. This vitamin works to hydrate and nourishes the skin.

 

Also Read: List of Vitamin a Benefits and Limits for Your Skin

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Amelia Smith

Nutritionist, herbalist, health and medicine writer and yoga enthusiast, Amelia Smith, is a professional in the health, nutrition and diet industry.
Tags: foods for healthy skin, foods for skin, foods for younger skin