Here are the top 12 foods you should try to incorporate into your diet to get radiant, glow and healthy skin.
Yogurt does more that just provide you with calcium for healthy bones. It is also rich in riboflavin, better known as vitamin B2, vitamin B6, vitamin B12 and protein, a daily serving of plain, unflavoured yogurt will help detoxify your skin. However you need to be consuming greek yogurt to really see any benefits. Milk dairy yogurt can enhance breakout, whereas greek yogurt contains probiotics that assists out colon in eliminating waste, putting less stress on our to do the same. If you're an acne sufferer, like myself, considering adding Manuka Honey to your yogurt, as it is high in hydrogen peroxide which is a key ingreiant in many acne-fighting formulations. It is also beneficial for wound healing. This mix is a great treatment as the honey does not get broken down in your stomach.
Avocado is rich in good fats, phytonutrients and full of vitamin E for hydration. It reaches the skin cells in the basal (deepest) layer of the skin. Avocado is a wonder food that do everything, it is full of vitamins A, D and E. the oil from the fruit has also been proven to increase collagen levels, during animal testings. We are no rats and there is no proof that it is the same effect on humans, but it is worth noting. Avocado oil is close in composition to the natural oil in our skin and the good fatty acids contained are great for sunburn or to soothe skin .
My favourite leafy green, watercress, is rich in minerals and antioxidants (packed with vitamins A, B1, B2, B6, C, E and K). Watercress is an aquatic plant full of antioxidants, iron, calcium and minerals like iodine that are great for the skin. Studies have shown that eating watercress daily increases antioxidant levels that assist body and skin health
As we age, skin loses it elasticity, thanks to supplies of collagen slowly decreasing. Packed with calcium, Vitamin E and protein, which makes skin cells. Tofu has the ability to slow down the loss of collagen and maintain skins bounce-back ability.
You've got a lot of choices here, and they are all scrummy. Strawberries, raspberries, blueberries and goji berries are the best for skin. However the darker the berries the more antioxidants they contain. The antioxidants attack the free radicals produced by things such as UV damage and pollution. Berries also load you up on healthy vitamin C to reboot collagen supply.
Eating salmon twice a week could protect you against skin cancer. The high levels of omega-3 fat found in this oily fish are also great for general skin health. Salmon reduces inflammation as opposed to meat whcih increases it.
Tomatoes are good for your blood and heart, but new studies show that they also help shield against sun damage and aging skin. The studies also show that lycopene, the stuff that makes them red, increases the skin's natural sun protection and reduces damage from exposure. It's also said to stimulate circulation and production of collagen for youthful skin. Cooked tomatoes carry a antioxidant boost whereas raw once do not.
You should be adding nuts to your next salad: whether it is almonds, pine nuts or walnuts, they all contain a big dose of vitamin E, selenium (an antioxidant with a high count of minerals), omega-3 fats and zinc, which boosts your collagen levels and protects skin from cell damage. Nuts are also high in fibre which keeps colon moving. The better the colon is working, the less pressure our skin to remove waste.
As with berries and nuts, there is a wide variety to choose from, and all - flaxseeds, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds - have skin boosting properties. They are full of Vitamin E and selenium and will help to achieve a radiant complexion. Mix a handful of seeds into salads and soups.
There are a lot of teas on the market that promise to be 'miracle' teas claiming to help us with weight loss and glowing skin, but the humble green tea actually does. Due to its high levels of antioxidants studies have shown that it minimises the UV treatment on skin. The more of the stuff you drink the higher you levels are. It can also can help to prevent skin cancer. Peppermint tea has been shown to normalise the hormone levels that contribute to problematic skin.
Is there anything kale doesn't do? Kale like avocado is one of those wonder foods. It produces high levels of alkaline, which is great for giving nutrients to the inner basal layer of our skin. It is also yummy in a smoothie.
Before kale there was broccoli. When it comes down to your skin and hair, don't discount broccoli. It does it all: detoxifies, is an anti-inflammatory, contains vitamin A, C and K and also is packed with sulforaphone. Bottom line is we need this ingredient.
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