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24 de nov. de 2016 · According to top dermatologissts, these superfoods for glowing skin should be added to your diet for a smoother, clearer complexion.
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- Spinach, Kale, and Collard Greens
- Overview
- 1. Fatty fish
- 2. Avocados
- 3. Walnuts
- 4. Sunflower seeds
- 5. Sweet potatoes
- 6. Red or yellow bell peppers
- 7. Broccoli
- 8. Tomatoes
- 9. Soy
A diet rich in healthy fats and vitamins can support skin health. Many fruits and vegetables, including red grapes and tomatoes, contain compounds that can benefit your skin.
Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver.
But what you eat also affects another organ — your skin.
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.
Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).
Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin (1, 2).
The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays (2, 3).
Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus (4).
Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin.
Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation (5).
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin (7).
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 (8).
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 (8, 9).
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 (5).
Walnuts have many characteristics that make them an excellent food for healthy skin.
They’re a good source of essential fatty acids, which are fats that your body cannot make itself.
In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids (12, 13).
A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.
On the other hand, omega-3 fats reduce inflammation in your body — including in your skin (13).
While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.
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 (15).
SUMMARY
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 (5, 16).
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 (17).
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.
Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.
One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A (18).
They’re also one of the best sources of vitamin C. This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong.
A single cup (149 grams) of bell pepper provides an impressive 211% of the DV for vitamin C (18).
A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age (19).
SUMMARY
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C (20).
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 (21, 22).
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 (22, 23).
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.
Evidence suggests sulforaphane may also help maintain collagen levels in your skin (23).
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 (24, 25, 26).
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 (27).
SUMMARY
Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.
Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.
Isoflavones may benefit several parts of your body, including your skin.
One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity (28).
In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong (29).
These isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation — which may reduce the risk of some skin cancers (30, 31, 32).
SUMMARY
- Taylor Jones, RD
26 de feb. de 2024 · Regularly consuming foods rich in nutrients known to support and protect the skin may help slow signs of aging, reduce the risk of skin-related conditions, and improve skin moisture and...
19 de abr. de 2021 · Why shell out your hard-earned cash on serums and lotions when you can keep your face looking radiant with the best foods for glowing skin?
- Bayas, cocoa y otros alimentos ricos en flavonoides. Las bayas, el cacao en polvo y otros alimentos ricos en flavonoides como el té verde, la granada y las frutas cítricas ejercen varios efectos beneficiosos sobre la piel, como los efectos que mejoran el colágeno indicados anteriormente.
- Frutas y verduras ricas en carotenoides. Los alimentos ricos en carotenoides como los mangos, las zanahorias, la calabaza, las batatas y los tomates brindan antioxidantes que ayudan a proteger la piel del daño, especialmente del daño del sol.
- Péptidos de colágeno, caldo de hueso y gelatina. Los péptidos de colágeno, el caldo de hueso y la gelatina brindan los elementos básicos para los componentes del tejido conectivo que refuerzan la estructura y la salud de la epidermis (piel).
- 5. Pepinos. Los pepinos frescos están compuestos principalmente de agua, pero su parte dura es una excelente fuente de silicio. El silicio contribuye a la fuerza del tejido conectivo, que mantiene el cuerpo unido.
27 de may. de 2021 · Glowing skin typically refers to healthy-looking skin. To achieve glowing skin, a person can try a skin care routine and lifestyle changes, such as a balanced diet and sleep.
17 de oct. de 2023 · And if you're looking for glowing skin, healthy hair, and strong hair, you'll have to start considering what foods to eat that can help you look your best. Keep reading to see the 22 foods scientifically proven to clear up your skin, as well as the reasons for their beautifying effects.
