Did you know that your skin is the largest organ in your body? It is our outer shell that protects us from the environment. Maintaining healthy skin is paramount to our well being inside and out. So, how do we do this? A healthy diet that is nutrient-rich in organic fruits and veggies. These foods are rich in phytonutrients that reduce the risk of inflammation. Inflammation is a major contributor to the aging process. We need to look at what are some of the best foods for high quality proteins, fats and vitamins that will keep your skin healthy for the long haul. And, remember to stay away from processed foods that contain harmful fats and sugars.
Nutrients That Support Healthy Skin
- Antioxidants – to make your skin glow as if it were illuminated antioxidants such as carotenoids and vitamin C are important. Think of the carrot which is bright orange. It contains carotenoids (similar to the word carrot) such as beta carotene which tends to act like a skin lightener by removing bad molecules that make your skin cloudy. Carotenoids act as a skin protector against sunburn. Vitamin C is also an antioxidant important for the formation of collagen and it also lightens you skin and protects you from sunburn. Collagen is a large protein found in skin cells that provides structural support as well as hydration. So, what are the foods rich in carotenoids and vitamin C? Kiwi, strawberries, oranges, grapefruit, broccoli and yellow bell peppers.
- Fats – fats are important for the membranes of skin cells to hold on to moisture and maintain the cell’s elasticity. You want to look for foods that contain omega-3 fatty acids. So what foods do you eat for healthy fats? Oily fishes such as salmon, sardines and tuna, nuts such as walnuts, avocados and olive oil.
- Protein – protein is needed to make enzymes and hormones that the body uses and skin contains a lot of collagen that is a large protein. It is found in many other cells but very important for skin for maintaining structure to keep your skin from sagging. So what foods do you need to provide you with protein? Eggs, fish, poultry and good old beans. If you like you can use protein powders in your drinks, that’s a good idea.
- Hydration – water is very important for skin health to maintain elasticity and tone. Try mineral water, green tea, veggies and fruits.