Eat Your Way to Better Skin
What you put inside your body can have just as much of an effect as the lotions and potions that you put on the outside of it, so we’ve explored the 10 best foods to include into your diet to give you radiant, glowing skin all year round.
1. Water
Perhaps this is an obvious one, but it doesn’t mean it shouldn’t be included. Water is the best thing to keep skin hydrated, making it appear more plump and therefore, less wrinkled. Not only does it clear the skin, it’s also said to help get rid of cellulite too. Basically, it’s an absolute miracle worker!
It’s recommended that you drink eight 8-ounce glasses of water per day, not just for better looking skin, but also as a dietary aid. If you’re drinking water, then you’re not drinking fizzy sodas that are laced not just with extra calories but with sugar which attach to the proteins in collagen and produce compounds that cause skin to sag and wrinkle.
2. Carrots
Packed with Beta Carotene, when it comes to eating carrots there are a heap of benefits for skin, teeth and hair. Beta Carotene can be converted into Vitamin A to help maintain healthy skin, and a 2011 study found that those who eat a higher amount of carotenoid-containing fruits and vegetables – like carrots – have more yellow tones in their skin, giving them a healthier-looking complexion. Spinach and Sweet Potatoes are also packed full of skin-boosting carotenoid too.
3. Mackerel
Not only does oily fish have a multitude of health benefits, it’s also one of the best sources of Vitamin B12 (Cobalamin) out there. Mackerel contains 270% of your daily requirement of B12 – especially important for skin as not getting enough of it can result in Hyperpigmentation (dark spots) and vitiligo (white spots). Making sure you get enough of B12 every day can help keep your skin even-toned.
4. Olive Oil
The benefits of including Olive Oil into your diet have long been known as populations from regions with a large production of it have longer life expectancies and lower risks of heart disease, high blood pressure and stroke, compared with North Americans and Northern Europeans.
A 2012 study of 1264 women analysed the effects of Olive Oil in the diet, and found that women with a higher consumption (more than 2 teaspoons a day) were associated with 31% fewer signs of aging compared to people who ate less than 1 teaspoon per day.
5. Yellow Peppers
Yellow peppers are a great source of Vitamin C, a powerful antioxidant which helps the body form and maintain connective tissue, including bones, blood vessels, and skin.
A study by the British Journal of Nutrition found that people who ate the most green and yellow vegetables had fewer wrinkles – especially in the eye area – compared to those who ate the least amount. Dark leafy greens, Broccoli and Citrus Fruits are also high in Vitamin C.
6. Kiwi Fruit
The American Journal of Clinical Nutrition found that a diet high in Vitamin C was associated with less dryness and less noticeable wrinkles. Containing almost 120% of your daily requirement, the Vitamin C in the Kiwi Fruit stimulates collagen synthesis, which keeps skin taught and smooths fine lines.
The unique combination of antioxidants in Kiwi Fruit helps protect cell DNA from oxidative damage which some experts say can help prevent cancer.
7. Green Tea
There have been a number of encouraging studies of skin benefits of Green Tea. In a study published in the Journal of Nutrition in 2011, people who drank Green Tea daily for 12 weeks were left with more elastic and smooth-looking skin.
The group also had one-quarter less sun damage when exposed to UV light compared to a control group. Green Tea appears to reduce inflammation from sun damage rather than blocking UV rays, and therefore may enhance sun protection when used in addition to a sunscreen.
8. Sunflower Seeds
If you suffer with acne, then a handful of Sunflower Seeds a day might be the answer to smooth skin. A study published in Experimental Dermatology found that of 100 patients recently diagnosed with acne, there was an average of 30% lower blood levels of Vitamin E compared to a clear-skinned control group. With 37% of your daily requirement of Vitamin E, Sunflower Seeds enhance immune function, allowing the body to fight off the inflammation that leads to acne.
Other foods rich in Vitamin E are Rainbow Trout, Spinach, Almonds and Avocados.
9. Pumpkin
Another excellent source of Beta Carotene, half a cup of cooked Pumpkin contains almost 400% of your daily requirement which is essential for the growth of skin cells.
Other benefits include boosted vision, lower blood pressure and feeling fuller for longer as it’s full of fibre.
10. Oysters
Whilst maybe not for everyone, Oysters are the best source of dietary zinc there is. Just six of them contain over 500% of your daily requirement, in only 57 calories.
Zinc plays an important role in the growth and function of skin cells, with some studies suggesting that those who suffered from acne had lower than normal levels of zinc. If Oysters really aren’t for you, then other foods rich in zinc include Cashew Nuts, Pork Chops, Beef and Lobster.