Best Food For Healthy 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. 

Everyone has a favorite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple, and blemish-free.

 1.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.

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.

2.Dark chocolate

If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin. 

Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin.

Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.

3.Soy

Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body. 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.

soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong.

4.Tomatoes

                                        

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. 

5.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. 

 6.Fatty Fish

                                            

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.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.

Omega-3 fatty acids are essential nutrients found in certain foods. They can serve to regulate the skin's oil production, improve balanced hydration, subdue breakouts and minimize signs of aging. Omega-3s can also help soften rough, dry skin and have a soothing effect on irritation and dermatitis.

But that's not all! Research shows that regularly taking fish oil may boost the skin's immunity to UV damage and skin cancer.

7.Vegetables  Everyday

                                              

Fruit and vegetables contain powerful antioxidants that help to protect the skin from the cellular damage caused by free radicals. Free radicals, smoking, pollution, and sunlight can cause wrinkling and age spots.

Eat a rainbow of colorful fruit and vegetables. Betacarotene, found in carrots, pumpkin, and lutein, found in kale, papaya, and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.