By Anna Cortesi
You’ve read countless tips for glowing skin in magazines, blogs and brochures.
You’ve dabbed toothpaste on zits, tried cleansing pads that stung, spent a fortune on wrinkle creams, used miracle oil made from special pearls, exfoliated until you were raw, buffed massaged, and polished your cheeks, and have done embarrassing face exercises, all in the name of a younger, firmer, clearer face.
Irony is that all of us generally overlook the easiest, safest, most effective and cheapest forms of treatment which is consuming healthy foods. Healthy foods nourish your body from the inside; in order to help your skin glow on the outside. The right combinations of fruits, vegetables and vitamin rich foods can protect your skin from the damages of not just aging but also the environment. Of course, genetics, lifestyle and environmental factors play a pivotal role but diet intake is the key for healthy skin.
Here is the key for glowing skin:
1) Vitamin A
Vitamin A stimulates the production of new skin cells without it the skin would become super dry. Eating a diet that includes a wide range of foods high in vitamin A is a good way to support skin health.
What foods are rich in Vitamin A?
Salmon, beef liver, milk, eggs, fish, cod liver oil, shrimps, carrots, tomatoes, sweet potatoes, leafy green vegetables, mangoes, apricots and plums.
2) Vitamin C
Vitamin C is an antioxidant and can neutralize free radicals, helping the skin to fight against oxidative stress-induced damage. It can also help improve and fight against pigment disorders and inflammation.
What foods are rich in Vitamin C?
Blackcurrants, oranges, berries, guava, kiwis, broccoli, papaya, lemons, strawberries and sweet potatoes.
3) Vitamin E
Vitamin E contributes to the protection of cells from oxidative stress, which can help protect against premature ageing and wrinkles as well as improve the appearance of scars and imperfections.
What foods are rich in Vitamin E?
Wheat germ, sunflower, safflower, corn, soybean oils, almonds, peanuts, hazelnuts, sunflower seeds, spinach, broccoli and fortified breakfast cereals.
Zinc is an essential mineral that helps maintain the health of your largest organ: your skin. Due to its anti-inflammatory effects, zinc is especially beneficial for inflammatory acne and related scarring. Therefore, it is used in skin damage repair.
What foods are rich in Zinc?
Beans, dairy products, fortified cereals, nuts, oysters, poultry, red meat and whole grains.
Selenium ensures that the skin remains firm and protected. It stops free radical damage before premature wrinkles have a chance to form and helps protect cell membranes against UV damage, inflammation and pigmentation.
What foods are rich in Selenium?
Crab, salmon, tuna, prawns, turkey, chicken, brown rice, lentils, peas and potatoes.
6) Omega 3
Fatty acids Omega-3 fats help reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays. Omega 3 fatty acids keep skin thick, supple and moisturized
What foods are rich in Omega 3?
Salmon, mackerel, herring, flaxseed, chia seeds, walnuts, flaxseed oil, soybean oil, canola oil.
Remember it is important to keep realistic expectations as overnight miracles are not possible. It usually takes 1-2 months for new skin to emerge and for visible results to show. I hope this article was useful and motivated you to change your diet, leaving you with better looking skin!