Eat Your Way to Better Skin
Jillian Berndtson
| 3 min read
You may take care of your clothes, your shoes, your makeup and hair, but there’s only one thing that you actually wear every day of your life: your skin.
Your skin is the largest organ of the body. It helps protect our inner organs and filters out germs so you stay healthy. It also is crucial to many other functions of the body, such as absorbing vitamin D.
When the weather changes, the skin itself can change. Summer skin may become dry and brittle in the cold. When the weather changes from spring to summer, there is an increased risk of sun burns.
Skin care doesn’t have to be complex. In fact, you can easily take care of your skin by changing what you eat. Here are some of the nutrients needed to keep your skin healthy all-year long and what foods you can eat to help:
- Antioxidants fight free radicals in the body. Drinking tea and eating foods such as dark chocolate and colorful fruits and vegetables keep skin glowing. Foods high in antioxidants include all berries, plums, pinto and black beans, sweet cherries, prunes, avocados, kale and spinach, among others. You can make this delicious acai berry bowl with your favorite fruits for an easy breakfast or mid-afternoon snack.
- Biotin also helps improve the keratin infrastructure in your body. Keratin is the protein that makes up skin and hair. Try adding strawberries, cheese, soybeans, almonds, carrots, milk, halibut and vegetables to your snacks throughout the day. Here’s a lemon garlic butter halibut recipe you’ll love.
- Lycopene nourishes the skin. It is found in tomatoes, but even more lycopene is found in tomato products such as ketchup and salsa due to the high volume of tomatoes used to make it. Enjoy some Mexican stuffed bell peppers with salsa to get your fill of lycopene.
- Omega-3 fatty acids keep skin moisturized and thick. Flaxseed oil, walnuts and salmon are all good sources of omega 3s. Try making this chili glazed salmon recipe for dinner this week.
- Polyphenols boost blood flow to the skin and fight inflammation. Blackberries, blueberries, cinnamon, black currants and black coffee all contain polyphenols. For a snack, pack some cinnamon roasted almonds.
- Vitamin A and beta-carotene help build a healthy skin foundation and keep the deeper layers of the skin firm and smooth. Throw some spinach, squash, sweet potatoes and carrots into your meal planning mix. You can get the benefits of sweet potatoes and carrot with this sweet potato carrot mash.
- Vitamins C and E prevent oxidative stress. Broccoli, green pepper, almonds, fruit and peanut butter are good sources of both these vitamins. You can enjoy this purple power salad with blueberries for a quick and easy lunch.
Of course, proper hydration is crucial for keeping skin hydrated. Aim for eight 8-ounce glasses of water per day. If you get tired of drinking your water though, you can opt to eat it instead by choosing foods high in water content.
These simple tips will help you to make sure your skin is always glowing and strong. What foods do you eat to protect your skin?
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Photo credit: PeopleImages
