There are many reasons for why our skin ages, wrinkles and sags such as sun exposure, dryness, environmental toxins, smoke, lack of sleep, and of course poor nutrition. Research has shown that eating more fruits and vegetables is the healthiest way to glowing skin. Our skin is the largest external organ and when we pack our diet with antioxidants, healthy fats, water and essential nutrients, our skin gets all it needs to fight anti-aging.
So keep reading and include some of these super skin foods in your diet
1. Kiwi fruit:
Not sure if you know this, but one kiwi has double the vitamin C of an orange. Vitamin C is an essential nutrient for collagen production. Collagen is super essential for our skin to stay looking young and fresh. As we age we loose a lot of collagen which lead to wrinkles appearing and sagging skin.
A study conducted by the “National Health and Nutrition Examination Survey” (NHANES) observed the association between Vitamin C intake and skin aging of 4025 women aged 40-75 years. The results showed that a higher dietary intake of Vitamin C correlated with less wrinkles and dryness.
Vitamin C is a nutrient that helps protect the skin against environmental toxins, which are accelerators of the aging process. While vitamin C is important, there is no clear evidence or consensus of the how much of it to take daily in order to see an anti-aging effect. However we do know that increasing foods high in vitamin C will benefit. So why not include this kiwi into your daily intake?
2. Spinach and Greens
We all need more greens in our diet. Kale, Swiss chards, and spinach are all excellent sources of powerful antioxidants which help to oxygenate and replenish the body. Spinach is also rich in beta-carotene, potassium, fiber and folate which is a great recipe for keeping young looking skin. Especially the Vitamin A in spinach promotes strong and healthy hair while the Vitamin K helps reduce inflammation.
More dark leafy greens = healthier glowing skin. Adding a handful of spinach or kale daily will help your skin look its best from the inside and out.
4. Sweet Potato
The nice bright orange color of sweet potato comes from an antioxidant called beta-carotene which is converted to Vitamin A in our bodies. As you may know Vitamin A helps restore skin elasticity and promote cell-turnover. Beta-carotene is not only found in sweet potato. orange and green vegetables such as carrots, butternut squash and spinach are great sources of the antioxidant as well. Sweet potato also contains, Vit C, potassium, and pantothenic acid which are all fantastic for the skin. Adding a steamed sweet potato to your weekly vegetable intake will really benefit you and your skin.
This beautiful nutrient dense creamy fruit is packed with healthy fatty acids is an excellent source for over 20 vitamins and minerals. Fatty acids help promote smooth, supple skin. Rich in vitamin A as well, avocado helps in shedding dead skin cells.
Just add 1/2 avocado to your vegetable bowl at lunch or add it to your smoothie.
6. Olive oil
Olive oil is a great source for healthy monounsaturated fats, rich in anti-oxidants and these help cells resist photo-aging, which appear as wrinkles. Consuming 1-2 Tbsp of olive oil daily is excellent for skin elasticity and firmness. Grandma was right when she added olive oil to all meals.
Many nuts are rich in vitamin E, which helps in retaining skin moisture, repairing skin cells, and protecting from sun damage. Walnuts are also rich in Omega-3 which has anti-inflammatory properties. So just add a handful of raw walnuts to your salad, which will help the salad taste better and your skin will thank you.
We all are looking for this one special food which can give us a glowing, young and wrinkle free skin, however it is about eating a variety of colorful fruits, vegetables and healthy fats daily which will help in our overall skin health..
Cosgrove, M. C., Franco, O. H., Granger, S. P., Murray, P. G. & Mayes, A. E. (2007). Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr, 86 (4), 1225-31..https://www.ncbi.nlm.nih.gov/pubmed/17921406
Nagata, C., Nakamura, K., Wada, K., Oba, S., Hayashi, M., Takeda, N. & Yasuda, K. (2010). Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. Br J Nutr, 103 (10), 1493-8. https://www.ncbi.nlm.nih.gov/pubmed/20085665.
Schagen, S. K., Zampeli, V. A., Makrantonaki, E. & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermatoendocrinol, 4 (3), 298-307 https://www.ncbi.nlm.nih.gov/pubmed/23467449