As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.
This article takes a look at 7 of the best foods for keeping your skin healthy.
7. Red Grapes
Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.
Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.
Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging
This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin.
And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.
It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.
6. Green Tea
Green tea may help protect your skin from damage and aging.
The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.
Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage.
One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
Green tea also improved the moisture, roughness, thickness, and elasticity of their skin.
While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants.
Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.
Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling.
Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.
Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids.
It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer.
Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body.
In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours.
3. Sweet Potatoes
Beta carotene is a nutrient found in plants.
It functions as provitamin A, which means it can be converted into vitamin A in your body.
Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes.
Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A.
Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.
Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.
2. Sunflower Seeds
In general, nuts and seeds are good sources of skin-boosting nutrients.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein.
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin.
Getting enough of these fats is essential to help keep skin flexible and moisturized.
One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin.
Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging.
Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.
Interestingly, vitamin E seems to be more effective when combined with vitamin C.
Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy.
Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily.
Vitamin C is also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging.
A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C.
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