Wednesday, 8 June 2016

Best Healthiest Food For Skin

Youthful skin is characterized by its healthy appearance. By now the basic tenets of any healthy dietary plan should be known to one and all. While genetics and lifestyle habits play a significant role in skin health, the right foods can also help you fight acne, minimize wrinkles, and enhance your skin's natural beauty. By eating a diet high in antioxidants you are helping to keep the cells from oxidizing, which is what accelerates aging. Here are some of the foods you can include in your diet for healthy skin.

Best Healthiest Food For Skin

1 . Avocados

Avocados are rich in B-complex vitamins and essential oils, which are excellent for skin nourishment. Vitamin B3, found abundantly in the fruit, helps relieve red blotchy spots and irritated skin. Avocados also contain significant amount of vitamin E, which protect your skin from the damaging ultraviolet radiation to prevent premature aging and skin cancer.

2 . Blueberries

According to studies, blueberries are the highest food source of antioxidants. Again, these antioxidants target free radicals that cause skin cell damage and premature skin aging. Blueberries also contain a high amount of soluble and insoluble fiber, vitamin E, vitamin C and riboflavin. This is truly one of the healthy foods for healthy skin that you can easily add to your diet.

3 . Broccoli

This cruciferous veggie is high in antioxidants, including vitamins C and E. The vitamin C in broccoli aids in collagen production and keeps your skin healthy and supple, while vitamin E protects your skin cell membranes and guards against UV radiation damage.

4 . Brown rice

Basically because it contains ceramides, these lipid molecules helps in maintaining moisture to your skin to keep it hydrated.  Take note of the ingredients of your beauty products and you’ll like find ceramides in there.  It’s a good thing that brown rice has those, too!

5 . Cottage Cheese

Selenium and calcium content of this dairy product are the secret behind glowing and healthy skin tones even in the most damaging environment.

6 . Salmon And Tuna

Salmon and tuna are high in healthy fatty acids that are great for the skin. These essential fatty acids help maintain the overall health of the skin’s cell membranes which are responsible for keeping out harmful substances. These fatty acids also help reduce the production of inflammatory agents that damage the skin causing premature skin aging. Salmon and tuna are also high in protein which helps the repair of damaged tissues. This is definitely one of the best healthy foods for healthy skin that you should include in your diet.

7 . Get Glowing With Chocolate

Cocoa hydrates your skin, making it firmer and more supple, Dr. Bank says. "And dark chocolate contains high levels of flavonols, a potent type of antioxidant," adds Nicholas Perricone, MD, a dermatologist in New York City. For maximum flavonol content, eat chocolate that's at least 70 percent cacao. A couple of squares a day should be enough to improve luminosity. "When applied topically, the caffeine in chocolate may temporarily reduce skin puffiness," says Jessica Wu, MD, a dermatologist in Los Angeles.

8 . Green Tea

Green tea is one of the healthiest foods you can include in your diet although technically it isn’t really food. Green tea is rich in antioxidants that are very effective in reducing inflammation and the protection of cell membranes. Green tea helps eliminate free radicals than cause damage to skin cells resulting to premature signs of skin aging like wrinkles and age spots. This is surely one of the best among the healthy foods for healthy skin.

9 . Sweet Potatoes

They not only pack a big yum; they're also loaded with vitamin C, which smooths out wrinkles. "Vitamin C is essential to collagen production," Dover says, "and the more collagen you have, the less creased your skin looks." In fact, a recent study in The American Journal of Clinical Nutrition found that volunteers who consumed about four milligrams of C (that's about half a small sweet tater) daily for three years decreased the appearance of wrinkles by 11 percent.

10 . Yogurt

Yogurt is incredible both internally and externally. It can be used as a mask for moisture or acne prevention, or as a cleansing agent. Internally it’s essential for healthy digestion.

The protein you get from eating dairy helps skin become firmer, so it's more resistant to lines, Dr. Wu says. Greek yogurt is especially beneficial. "The protein content is often double that of regular yogurt," Dr. Perricone adds. Eat a single serving daily to make your complexion smoother and wrinkle free.

11 . Mangoes

One of the most healthy skin foods, this fruit is rich in vitamin A that aids the repair of damaged skin cells to maintain vibrant and fresh cells on the surface at all times to provide young looking skin.

12 . Spinach

You could probably build a fortress against the Big C with these leaves. In a study published in the International Journal of Cancer, people who ate the most leafy greens actually had half as many skin tumors over 11 years as those who ate the least. It's thought that the folate in these veggies may help repair and maintain DNA—basically bolstering cells' ability to renew themselves. That reduces the likelihood of cancer-cell growth, Drayer says. The added bonus to Popeye's fix: The water in greens penetrates cell membranes—which makes for plumper and less wrinkled skin.

13 . Oatmeal

A whole grain oatmeal is a better pick for breakfast over a bagel and jelly. That’s because the latter offers a double whammy for skin: refined, sugary carbs that prompt your body to make insulin and increase the production of hormones known as androgens. “Elevated androgens cause sebaceous glands in the skin to secrete more oil that gets trapped inside pores, causing pimples,” says Drayer. Instead of brown sugar, add natural sweetness to your oatmeal with chopped fruit.