Eating a proper diet rich in fruits, vegetables, whole grains and low-fat proteins and dairy products is essential to overall health, both inside and out. However, there are a few foods that have been shown to be more effective than others in protecting the skin from damage while keeping it looking healthy and radiant for as long as possible.
Foods Rich in Anthocyanins
Pomegranates, blackberries, blueberries, raspberries and cranberries are just a few of the fruits that are good for your skin. These are particularly good for skin health because of their high anthocyanin content, which can help keep free radicals that can damage and age the skin at bay. Berries and pomegranates also contain high amounts of vitamin C and fiber, which are good for your overall health.
Foods Rich in Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids, such as salmon, halibut, walnuts, sardines, soybeans and flax seeds, are excellent for overall skin health, as they can help to reduce the regularity of clogged pores while reducing inflammatory agents that can cause dry, red and damaged skin. Omega-3 fatty acids have also been linked to helping skin conditions such as eczema, psoriasis and dandruff as well.
Green tea promotes skin health, as it has a high concentration of antioxidants and vitamins, including vitamin C, vitamin D and vitamin K. Green tea also has anti-inflammatory properties, which can help give puffy or red skin a more natural, even look. You can commonly find green tea used in commercial skin creams and tonics.
Whole grains are good for the skin because they are rich in essential B vitamins, which help regulate the displacement of dead skin cells and the growth of new skin cells. B vitamins also help strengthen the surface of the skin. The copper and manganese found in whole grains also nourish your skin, helping you produce collagen needed to maintain skin's strength.
Foods Rich in Vitamin E
Foods that are rich in vitamin E include sunflower seeds, almonds, spinach, papaya, collard greens and Swiss chard. Vitamin E can help protect the skin from sun damage while also helping the skin generate new skin cells faster. Cooking with healthful oils, such as olive, canola or sunflower oil, also helps you consume more vitamin E.
- "The Clear Skin Diet;" Alan C. Logan and Valori Treloar; 2007
- "Feed Your Skin, Starve Your Wrinkles;" Allison Tannis; 2009
- Linus Pauling Institute: Micronutrients and Skin Health
- University of Kentucky: Enlisting Blackberries in the Fight against Cancer
- salmon image by cherie from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.