Are you not happy with your tired and dull skin? Almost all of us face the same problems as we grow up and our delicate skin passes from many phases that come with age. Imagine the flawless glowing skin of babies. That is the time when our skin stays at its best, but as we grow up and get exposed to various impurities in the form of food and other components in our environment, the skin becomes dull and unattractive. Our skin is the mirror of our inner system, so our food intake gets reflected on our face. And the unhealthier we consume the unattractive the face and the skin becomes. So, here are some most vital foods that our skin needs and regular intake of these foods can help you get a glowing and flawless skin that you have always desired for.
Avocado
Avocados are one of those fruits whose essential qualities still remain quite unknown to the common man. But research showed that regular and controlled consumption of avocados can present us with the most gifted skin. Avocados are store houses of vitamins and minerals which are essential for a glowing and younger looking skin. These green wonders are rich in Vitamin E, A and B. Vitamin E and A are antioxidants that help our skin cells fight with free radicals and maintain a supple and glowing skin, while vitamin B protects our skin. Omega-3 fatty acids in avocados help to maintain good cell health by strengthening the cell membranes and by making the cells permeable enough to absorb the good and discard the bad things from them. Apart from that, avocados are rich in potassium which is required for new cell growth. Zinc, flavonoids, folate, phytosterols and carotenoids are also present in avocados which have anti-inflammatory properties.
Kiwis
Kiwis are reportedly one of the best sources of vitamin C apart from the citrus fruits that we usually know are popular for their vitamin C content. Vitamin C is an antioxidant that shields our skin cells from the free radicals which are produced automatically in our body or comes-in from the environment. Free radicals lead to many skin problems, including early aging and dullness of the skin. Vitamin C also promotes collagen formation, which helps to keep our skin tight and youthful for long. So, if you are trying to fight the dullness of your face, consuming 2 kiwis per day with an estimated vitamin C content of 76 mg per kiwi; it can help you ward off the your skin issues.
Berries
Everyone loves berries and they definitely deserve to be loved. Our favorite little berries are huge in their nutrient quotient which can help to deliver a great skin. At least ½ cup of berry consumption per day can help us ward the signs of aging and fight with the dangers of UV rays. According to Tara Gidus, RD of Orlando, Florida, ‘berries are rich in antioxidants like polyphenols that protect our skin from the side effects of free radicals. Skin problems like wrinkles, age spots, skin discoloration and patches on skin can be removed with regular consumption of berries.’ Apart from that, berries are also rich in ellagic acid, a natural antioxidant that protects our skin from the damage of the harmful ultraviolet rays of the sun. According to studies, ellagic acid blocks the production of a collagen destroying enzyme- MMP or Matrix Metalloproteinase, thus protecting our skin from the UV rays.
Green Tea
Green tea is the abode of healthy minerals and nutrients which help us to get and retain a younger and healthy skin for long. The antioxidant properties of green tea are inevitable for our skin. The minimally processed tea retains its natural qualities more than normal processed tea and hence, it is definitely a better choice for our skin.
Dark Chocolate
Surprisingly, dark chocolate is also one of those few things that help to maintain a youthful and glowing skin. Flavonol, a natural antioxidant found in dark chocolate helps to protect our skin by fighting against the harmful UV rays of the sun. Regular consumption of 1 ounce of dark chocolate or 2 tablespoons of dark chocolate powder in 8 ounces of hot milk can help reduce reddening and tanning of skin due to exposure to sun.
Tomatoes
Tomatoes, the storehouse of lycopene are very beneficial for our skin. Lycopene is a plant originated antioxidant that helps to restore the youthfulness of our skin by stabilizing the molecular oxygen that the free radicals take away ultimately causing aging. Consuming cooked tomatoes 4-5 days per week can help to maintain a youthful and vibrant skin.
Green Leafy Vegetables
Green leafy vegetables like spinach, lettuce and parsley are proven to be very beneficial for our skin. Spinach is the storehouse of vitamin K which helps to maintain skin elasticity; thus, delaying the appearance of wrinkles. Consumption of 1 cup of cooked spinach after every one or two days per week can maintain good health of our skin. Apart from that, all the green leafy vegetables are rich in vitamin C and A which helps to fight skin damage caused by harmful free radicals.
Red Wine
This adult favorite is also a skin-friendly food. The antioxidants and anti-inflammatory components like resveratrol found in red wine are essential for our skin and its health. So, sip onto that glass of red wine whenever you can, to get healthy and glowing skin!
Cabbage, Broccoli, Kale, Radishes
All these vegetables are very beneficial for our skin as they are low in calorie and are filled with important minerals, vitamins and antioxidants. Carotenoid found in these vegetables helps to reduce skin stress and other detoxifying enzymes help to restore skin damage by repairing the damaged skin cells.
Wild Salmon
Wild salmon, the best source of Omega-3 fatty acids is simply unavoidable if you want to maintain a healthy and youthful skin. Omega-3 fatty acids strengthen the cell membranes of our cells, thus protecting them against environmental wear and tear. Consuming salmon 3-4 times a week can help you get a glamorous and soft and supple skin.