Try these Healthy Foods for Good Skin Health | Nutriplus Skinhealth

Besides wearing sunscreen on a daily basis, see what’s on your plate to make your skin glow. From fighting free radicals to smoothing fine lines, these foods have everything your skin needs. The most important thing you can do is to choose a healthy eating pattern rather than obsess over specific “superfoods” or ingredients. The bottom line is most people need to eat more fruit and vegetables, reduce their sugar and salt intake, and choose whole foods over processed foods.

Watermelon

The high water content of watermelon reduces water retention, which may seem counterintuitive, but can reduce puffiness around the eyes. And because watermelon is low in sugar—well, compared to many other fruits, it is actually good for you. The chemical reaction that causes lines and wrinkles is not glycation, which is the cause of wrinkles.

Green Tea

It can be used as a toner to treat acne since polyphenols are antioxidants and anti-inflammatory, says a cosmetic dermatologist. “It works for healing scars, and blemishes flushes out toxins and hydrates the skin.” Green tea contains vitamin K, which helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great treatment for dark circles under the eyes in 15 minutes.

Walnuts

Walnuts are among the richest sources of both omega-3 and omega-6 unsaturated fats, making them a great addition to a vegan or vegetarian’s diet. They may provide the same health benefits as fatty fish. The authors of a 2012 review also found that 95-99 per cent of the population consumed fewer omega-3 fatty acids than needed for optimal health. Maintaining a balance between omega-3 and omega-6 fats is critical for good health. Diets rich in omega-6 fats, such as those found in the typical Western diet, can aggravate inflammation, worsening skin conditions such as eczema and psoriasis.

Soy

Among other compounds, soybeans contain isoflavones, which have been linked to skin protection, particularly for women. According to a recent review, middle-aged women who consumed the particular isoflavones found in soy had fewer fine lines and more elasticity of the skin than those who consumed less of them. The benefits of these isoflavones may be more noticeable during menopause when the elasticity of the skin is diminished by a drop in estrogen levels.

Avocados

The fats in avocados are essential fats that humans cannot produce, so they must be consumed as they cannot be produced in the body. Avocados are packed with vitamins E and healthy fats, supporting the health of the skin. Avocados digest deeply, so they penetrate skin cells at the deepest level. This provides a juicy way to get good fats, anti-inflammatory vitamins A, D, and E, and phytonutrients at the skin’s basal layer. Reviewers from 2013 noted that avocados contain antioxidant compounds such as lutein and zeaxanthin that protect the skin from ultraviolet and visible light.

Olive oil

According to a 2012 study, olive oil may be the most healthful choice for the skin. Researchers found a diet high in olive oil may counteract the effects of photoaging on the skin. Monounsaturated fatty acids have been linked to this effect, as well as other compounds such as squalene, which may protect against dryness and free radical damage.

Green tea

In a 2011 study, authors found that green tea is especially rich in antioxidants called catechins that assist in skin blood flow. These compounds make green tea a healthy, energizing drink, and it may benefit the skin. This increases the supply of oxygen and nutrients to the skin cells, which contributes to maintaining their health.

Carotene and beta-carotene

Carotenoids, a type of antioxidant, are very beneficial to the skin, protecting it from the damage caused by free radicals and excessive sun exposure. Bright green, yellow, orange or red fruits and vegetables are often packed with carotenoids. Nutriplus Skinhealth, a skincare supplement from QNET India, uses lycopene, a beta-carotenoid found in tomatoes to help improve skin health.

Oranges

Vitamin C-rich foods reduce wrinkles and reduce age-related dryness, according to new research published in the American Journal of Clinical Nutrition. Strawberries, red peppers, and grapefruit are great vitamin C sources.

Almonds

Almonds contain vitamin E, a powerful antioxidant that can prevent ageing signs caused by free radicals and might even boost your skin’s defences against skin cancer. Likewise, it has been shown that vitamin E can increase the level of vitamin E on the surface of the skin in those who suffer from dry skin,” Baumann adds.

Pomegranates

Polyphenols in pomegranates help fight free radicals while also helping to regulate blood flow in the skin, enhancing its health,” says Papantoniou. In addition to their fibre content, pomegranate seeds add a bit of colour and texture to salads and side dishes. Pomegranate seeds contain naturally occurring sugar, but if you’re sensitive to it, you probably won’t want to add them to your daily diet completely.

Broccoli

If you were to eat only one vegetable, Baumann recommends broccoli since it has a wide array of vitamins that are good for your skin, such as Vitamin A and Vitamin C, as well as an excellent antioxidant that also promotes collagen synthesis. Additionally, broccoli contains vitamin K, which can reduce the appearance of bruises and even lighten dark undereye circles.”

Berries

According to Baumann, berries are an excellent source of antioxidants, which protect your skin from free radicals. “Blueberries, raspberries, cherries, and other berries contain a lot of antioxidants, so have them on hand to keep your skin healthy.”

Peppers

Carotenoids are another antioxidant in yellow and green peppers, which Papantoniou says reduces sun sensitivity, thus reducing the appearance of wrinkles around the eyes. They also have other benefits that make them good for skin health.

Milk

Besides calcium, milk is an excellent source of vitamin D, says Baumann. “This helps to prevent wrinkles and discolouration because you don’t need to expose your skin to the sun unprotected.” In addition, dairy products can cause skin problems for some people. If this describes you, you may benefit from taking a vitamin D supplement or consuming other foods. Three ounces of wild salmon or mackerel can provide approximately one-third of the daily recommended amount of vitamin D! In the meantime, you can score about 20 per cent with shiitake mushrooms (best found in the produce aisle) and another 20 per cent with eggs.