Best Food for Healthy and Beautiful Skin

Beautiful skin starts with nourishment from within. A healthy diet keeps our organs and muscles working like new.  A steady supply of nutrients is therefore essential. Eat the correct balance of foods to feed your skin the key nutrients it needs to help it stay healthy and beautiful.  The right foods can take our appearance to improve every day.

How Diet Affects Your Skin

What you put in your mouth is more important than the products you apply on your skin.  It is because food gets digested and broken down into vitamins, minerals, and protein that your body can use to build healthy skin.

If you don’t eat enough protein, your skin is deprived of the amino acids to make collagen (so your skin won’t be as strong) and elastic tissue (so that your skin is not as supple).

If you do your skincare routine every morning and evening, but the skincare routine does not seem to work for you.  A good chance is that something is wrong in your diet. The bottom line is that whatever’s going on inside your gut will eventually show in your skin.

It is simple in theory, but in practice, there isn’t a  “foods for flawless skin” list. Common sense says that balanced nutrition is the best way is the healthiest skin diet.  Still, certain foods are more likely than others to give a boost of glowing good health to your skin.

We will discuss what are the foods you should avoid and what foods you should have more.

Reduce or Avoid These Foods

The foods discussed below are generally not good for your skin.  Try to reduce the amount or avoid these foods.

Eat Less Sugar

Eating too much sugar can damage elastin and collagen molecules in your skin.  In the long run, the damage will increase wrinkles and sagging.

Research has shown that the products of advanced glycation end (resulting from combinations of sugars and proteins), can accelerate the effects of aging.

Overconsumption of refined carbohydrates, such as sweeteners and refined starches (flour) can cause high blood sugar.  It is easy to consume too much sugar. Excessive sugar can be found in things like sodas, sweet drinks, baked goods, candy, and ready-to-eat cereals.

Limiting sugar intake can help keep your skin to be in better condition.   Another good thing is that it also can help you lose weight and improve general health.

A good practice is to reduce the intake of sugar as much as possible. Instead, replace refined, sugary foods with nutrient-dense foods, such as fruits and vegetables.

Caffeine Causes Dehydration

Like sodium and alcohol, caffeine tends to dehydrate your bodies. Dehydrated skin is easier to cause inflammation (redness) and premature aging (collagen loss). Additionally, without enough water flushing your system, toxic buildup in the skin can also cause acne.

As a result, too much caffeine is not good to your skin.  If you really want coffee, choose decaf.  Of course, the best choice is still clean water to keep your skin hydrated.

Reduce Candy, Soda and Cookies

Most cakes, cookies, candy, and soft drinks contain simple carbohydrates. In a way, those elements are just like refined sugar that can cause your insulin level to spike.  Spiked insulin can create inflammation to your body and damage your body tissues.

This inflammation can also damages collagen and elastin, which are the fibers that give skin elasticity and strength. Sugar can attach to proteins in the body and produce a harmful byproduct called "advanced glycation end product," which results in sagging skin, breakouts and a washed out appearance.

Spiked insulin levels can also increase sebum production, which can lead to a higher chance of breakouts.  Study shows that people who eat a low-glycemic index diet have fewer breakouts.

Fresh fruits in general healthy sweet treat.  if you really want to eat sugar, choose dark chocolate. It contains abundant antioxidants that help fight cell damage.

If a low-glycemic diet is something you're interested in trying, incorporate more whole grains, veggies, and beans while cutting way back on white pasta, rice, bread, and, of course, sugar.  Try foods that contain zinc. It can help reduce inflammation and bacteria production. Foods like cashews, avocados, blackberries, and raspberries all all good.

Reduce Fatty protein

Fatty protein exists in foods such as red meat, cheese cubes and mini pizzas.  Protein is an important part of a healthy diet, but it depends on where the protein is from.  A new study suggests that a diet high in animal protein may increase the risk of fatty liver disease, especially for people who are elderly and overweight. If you eat too much fatty protein, your skin can get dull and puffy.  You may also get darkness under eye circles.

To have good protein, you can choose lean proteins like chicken, salmon and sardines.   You can also find protein in vegetables like fresh veggie sticks. In addition, nuts are better choices  for your skin.

Salty foods

Salt is the main resource of sodium.  If you consume high amounts of sodium and don’t drink enough water, you’ll likely to experience dehydration.  Dehydration can make you feel dizziness, dry mouth, headache, and of course, dry skin.

Sodium reduces the amount of water your internal organs receive.  Consequently, your organs take water from your skin, and it leads to dry skin.

Most processed foods contain many chemicals and additives that generate free radicals which cause inflammation and premature aging.  If you want to have salty foods, try getting some nuts. Most nuts contain selenium, vitamin E, copper, magnesium, manganese, potassium, calcium and iron, which are all essential for healthy skin.

Protein Bars

Many protein bars are not as healthy as it sounds.  A protein bar has proteins, but it also has sugar. The sugar can quickly get into the bloodstream, and make your insulin levels spike, that can aggravate acne, wrinkles and rashes.

If you need a quick, portable snack in the middle of the day, it’s better to have a handful of nuts like almonds and a piece of whole fruit.   It is better for your skin, and you’ll feel more satisfied than eating protein bars.

Healthy Foods For Good Skin

The foods discussed below are generally good for your skin.  Eating an appropriate amount of good foods can help you have beautiful skin.

Eat Low GI Foods

The "glycemic index" of foods refers to the effect the food has on your body's blood sugar levels. The glycemic index ranks food on a rising scale up to 100 to describe how quickly the carbohydrate in the food is broken down and absorbed into your bloodstream.  Low GI carbohydrate-based foods are slowly broken down in the body into glucose (sugar).

The higher the rise in glucose in the bloodstream, the more insulin needs to be produced to store it. Over time, it can lead to higher insulin levels in your body.  High insulin levels can result in internal inflammation, weight gain and resistance to your body’s ability to use insulin. Worst of all, in the long run, it can lead to type 2 diabetes.

So, it is to your benefit to eat plenty of low-GI, slow-releasing carbohydrates. Low-GI foods release sugar into the bloodstream gradually. It is good because that way the food provides a steady supply of energy instead of a shoot-up of sugar.  The energy lasts longer and therefore you don’t feel less hungry and have less urge to look for more food.

Avoid high-GI carbohydrates food like white bread, sweet cakes and sugary drinks, as those foods lead to fast production of insulin, which have a higher tendency to damage collagen and accelerate wrinkles.

Eat More Vegetables

The best skin diet is one that involves eating vegetables of different colors for every meal; alternatively, if you don’t have the time to prepare lots of vegetables, have a green juice every day.

Vegetables in these three colors are particularly good for skin: red (specifically tomatoes), yellow and green. They’re high in the antioxidant lycopene, which helps fight free radicals.  The vegetables below are particularly good for skins.

Eggplant:  Eggplant is loaded with iron and vitamin B1.  Both of the ingredients help to improve your skin’s complexion.  This vegetable is also a great source of fiber and fiber can help get rid of your skin of acne.

Tomatoes:  The antioxidant is most easily absorbed when the tomatoes have been cooked. It’s also easier for your body to absorb it if you eat the tomatoes along with some healthy fats, like avocado or olive oil. The amount of lycopene varies depending on the type of tomato and its ripeness. In general, the redder the tomato, the more lycopene it has.”

Carrot:  It is one of the most popular vegetables, so you probably are already eating it often.  In addition, carrot noodles can be an option for a low carb alternative. It is well known that carrots are high in vitamin A, which can increase your metabolism and help to develop tissue that keeps skin firm and healthy.

Sweet Potato:  Sweet potatoes offer many goodness for your diet. You may not know that even though it appears to have carbohydrate, it can help you lose weight.  The fiber in sweet potatoes keeps you full, so you don’t need to eat too much. Sweet potatoes contain elements that can serve as natural moisturizers, including potassium and pantothenic acid. A study found that potassium, along with other factors, may aid in keeping skin moisturized.

Garlic:  Garlic is a powerful antioxidant and has anti-inflammatory and antimicrobial benefits. Acne is often caused due to over accumulation of toxins, clogged pores, and bacterial infections, the antioxidant in garlic can reduce the level of toxins and infections. In addition, s-allyl cysteine in garlic helps protect the skin from UV damage and wrinkling. The antioxidants and anti-inflammatory compounds in garlic help reduce the oxygen radicals thereby reducing stress and slowing skin aging.

Salad:  Picking green and yellow vegetables works similarly: “The darker and brighter the color, the more nutrients. If you’re picking greens for a salad, choose darker green greens like kale or spinach. Better yet, choose arugula or dandelion greens. These vegetables fight the free radicals that break down collagen over time, so they can help support the delicate, thin skin around your eyes.”

Vitamin C Rich Foods

Collagen-boosting Vitamin C can boost collagen and give your skin a smooth texture.  The produce that are rich in vitamin C are like bell peppers, strawberries, citrus fruits, kale and broccoli, strawberries, citrus fruits, red peppers, and broccoli.  

Antioxidant-Rich Foods

Antioxidants reduce inflammation of your body and protect cell membranes, which protect your skin from damage and aging.  Foods are high in antioxidants are like blueberries, cranberries, artichokes, blackberries, prunes, strawberries, raspberries, apples, pecans, cherries, plums, kidney beans, pinto beans, and potatoes.

In addition, there is a fact that may surprise many people.  Most of us think of fruits and vegetables as antioxidant sources, but in fact, herbs and spices offer the most antioxidant. For example, turmeric, a spice often found in Indian cuisine, is one of the best.

Omega-3 fatty Acids Rich Foods

Foods that are rich in Omega 3 can help with a whole spectrum of skin conditions, from acne to wrinkles.  It is because Omega 3 fatty acids play an essential part in both the structure and appearance of the skin.   The EPA and DHA found in fish oil may provide a therapeutic anti-inflammatory effect in inflammatory skin conditions.

The recommended foods that are rich in Omega-3 fatty acids are sardines, chia seeds, flaxseed and walnuts, etc.

Beta-carotene Rich Foods.

Beta-carotene is a type of carotenoid (a group of plant pigments) that gives orange and red veggies their colors, such as squash and sweet potato.

Beta-carotene also has antioxidant benefits. It can be converted into vitamin A, which regulates cell production and turnover.  It is the process that old cells are shed and replaced by new ones so the skin's surface is smooth.

Beta-carotene, and other carotenoids like lutein and lycopene, may also protect against and repair the damage sun does to the skin. In general we, refer to those veggies that have the colors of dark orange and red, and leafy greens.  Despite their color, dark leafy greens like spinach and kale are also excellent sources of beta-carotene.

Zinc and Iron Rich Foods

Zinc and iron and minerals that are important to skin functioning.  In skin, zinc assists in the proper structure of proteins and cell membranes, improves wound healing,  has anti-inflammatory effects, and protects against UV radiation.  Iron, on the other hand, is vital in producing haemoglobin and red blood cells that help provide oxygen to key organs for healthy functioning.

Foods like fortified cereal, lean meat, pork, poultry, and oysters are zinc and iron rich foods.  Zinc contributes to cell production and natural cell sloughing, which keeps dullness at bay. In addition, red blood cells need iron to carry oxygen to the skin. Sufficient oxygen contribute to having a glowing skin.