Being in Chennai, with all the pollution and heat, takes a big toll on my skin, and no matter how good of a skincare regime I have, it has always been difficult to keep my skin clear. On top of that, I went for a week-long vacation, and my skin looked dull and felt drier than ever. While I started off with serums and thicker moisturizers, I wanted to know what foods I can eat that will also help with hydration and add radiance to the skin from within, so I started researching this. Here is the list of foods that I found and highly recommend you to include in your diet.
Best Food For Healthy Skin
Watermelon: One of the main ways you can get your skin to become healthy is constant hydration. Since drinking a lot of water can become tedious and boring, you can switch to eating watermelons. It is low in sugar, and the amount of water present in it will help reduce the under-eye puffiness and overall hydrate the skin. If you don’t like eating watermelons, then simply make watermelon juice and drink once a day.
Salmon and Tuna: Omega 3 fatty acids help in preserving collagen in the skin. Collagen is the protein that helps in keeping the skin from sagging and gives a youthful look. The best food for omega 3 is in fishes such as salmon and tuna. I occasionally love eating salmon fillet with garlic lemon butter sauce even though it is expensive. For tuna, I recommend the tuna steak with marinated tomato and olive salad on the side.
Chia seeds and Flaxseed: If you are a vegetarian or not into seafood but want a good intake of omega 3, then chia seeds and flaxseeds are the best options. Not only are these high in omega 3, but they are also versatile and can be added to a large number of dishes. Whenever I am making a salad, I always add a spoonful of each to give that crunchiness to the dish. On days where I’m feeling lazy, I just add it to my morning smoothie as once blended nicely, you’ll not even notice it, but make sure it is blended in, or else the smoothie itself will feel scratchy in your throat when you drink it.
Olive Oil: Olive oil is one of the most underrated all-rounders when it comes to healthy foods. Olive oil contains antioxidant polyphenols that counteract the free radicals that are formed when the skin is exposed to UV rays. It is so good, in fact, that there was a study in rats that found that olive oil also slows down skin cancer and can be used to prevent it. Olive oil can be used in a lot of foods as cooking oil or even for salads.
Tea and Coffee: Yes, that is right; That everyday drink that you cannot go without also helps in getting healthier skin. The caffeine in both these drinks contains polyphenols that help in reducing the appearance of wrinkles, fine lines, and loss of elasticity. Having a cup or two a day also helps boost the metabolic rate and burn fat.
Chocolate: This sinful deliciousness will help you with getting rid of fine lines, wrinkles, and overall getting a youthful appearance. The polyphenols in pure chocolate are the compound responsible for the anti-aging benefits. Make sure you enjoy this in moderation and try to go for the sugar-free option as that will end up nullifying the benefits or even damaging the skin.
Red Wine: If you know me, you know that I love my red wines, especially a good bottle of Merlot. The polyphenols in the red grape’s skin are what holds all the amazing anti-aging benefits that aids in keeping the skin supple, wrinkle-free, and radiant. It is advised that women have one glass of red wine while men can have up to two glasses per day.
Citrus Fruits: Citrus fruits like orange, lemon, sweet lime are rich in vitamin C, which helps in protecting against the damage from pollution and constant exposure to the Sun. It also delays aging by slowing down the wrinkles and fine lines by keeping the skin elastic. Some of these fruits can be eaten raw, but I love to make juices out of them, and if it lemons, I also add a little bit of honey to counteract the bitterness.
Broccoli & Bell Peppers: If you are not into citrus fruits or if you want to add ingredients in your dish that is rich in vitamin C, then broccoli and bell peppers are your best choice. Always opt to get red bell peppers as they have the highest concentration of vitamin C compared to yellow or green variants. Both the vegetables are very versatile and can be incorporated in a lot of dishes, but personally, I love to saute both of these as part of my pasta sauce or even as stir-fried veggies.
Tomatoes: Lycopene is an antioxidant in the carotenoid family that is used to protect the skin from damage caused by free radicals. Tomatoes are rich in lycopene, and it is this that gives the fruit its characteristic red color. Lycopene helps in lowering the probability of sunburn and also fights against several types of cancer. Tomatoes are used in a wide variety of dishes. I add to everything from pasta sauce and curries to salads and tortillas.
Almonds & Sunflower Seeds: Vitamin E helps support the immune system and helps fight free radical damage, and reduces UV exposure damage to the skin. Vitamin E being an antioxidant, helps with cell function and protects skin health. You could consume almonds directly or apply almond oil on the skin as it thoroughly nourishes and makes it supple. Eating sunflower seeds have proven beneficial to the skin and hair because it is rich in fatty acids that help with the skin’s health. You could snack on them directly or add them in salads, smoothies, or savory dishes like Indian curries.
Avocados: Avocado is considered a superfood; it contains a slew of amazing vitamins, healthy fats (monounsaturated fatty acids), and phytonutrients. If you cannot find fresh avocados where you live, try looking for cold-pressed avocado oil. It is rich in antioxidants, omega-9 fatty acids, vitamins C and E, plant sterols, and minerals. These nutrients help hydrate the skin and help with anti-aging, reducing fine lines, wrinkles, and helps fight free radical damage. You could add fresh avocados to your smoothies, salads, or burritos. Cold-pressed avocado oil can be used in regular cooking as it has a neutral flavor.
There you go, guys; These are some of the best foods that can help achieve healthy and glowing skin. The list covers everything from your morning smoothies, snacks, and meals, so incorporating them into your daily eating habits should be easy. Once you start, you should see a difference in your skin’s health within a couple of weeks. Let me know in the comments below which of the above foods you would happily eat every day.