Fourteen Foods to Support Smooth, Silky Skin
Getting the right nutrition is very important for our overall health. What we eat helps to keep our skin attractive and beautiful. As our skin is the largest organ in the body, it is important that we do what we can to look after it. There is scientific evidence to support the premise that good nutrition has positive benefits to the aging of our skin.
Fourteen Foods to support smooth, silky skin include:
- Fatty fish such as salmon, mackerel, and herring are very good for healthy skin. They are rich sources of omega-3 fatty acids, which the body cannot make and are important for maintaining skin health. Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency may cause dry skin.
- Avocados, which are high in the fats that are good for our metabolism as well as helping to maintain the skin’s structure and flexibility. Half an avocado contains 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C.
- Walnuts are highly nutritious and contain essential fats, selenium, protein, and vitamin Therefore, including them regularly in the diet is advisable.
- Sunflower seeds are a magnificent source of nutrients that include zinc and vitamin E. Vitamin E is an important antioxidant for the skin. Antioxidants are known to be anti-ageing and counter free radicals that are produced during routine metabolic activity in the body.
- Sweet potatoes contain beta carotene, which may protect the skin from damage from the sun’s rays. An optimal supply of antioxidant micronutrients including beta carotene in the skin increases defence against Ultraviolet irradiation and contributes to maintenance of skin health and appearance.
- Red or yellow sweet bell peppers are an excellent source of beta carotene, which our body converts into vitamin A.
- Vitamin C – red or yellow sweet bell peppers are also a rich source of vitamin C required for synthesising the protein collagen that keeps our skin firm. A large study involving 4,025 women linked consuming sufficient of vitamin C to a reduced risk of wrinkled and dry skin. Vitamin C is also a super antioxidant which is necessary to support the immune system, encourage radiant skin and enable blemishes to heal properly.
- Broccoli is a good source of vitamins, minerals, and carotenoids – nutrients that are important for skin health. Broccoli also contains sulforaphane, which may help prevent skin cancer.
- Tomatoes are a great source of vitamin C and contain all the major carotenoids, including lycopene. Therefore, an excellent food for maintaining healthy skin. Let’s consider pairing tomatoes with canola oil. Canola oil increases our absorption of carotenoids.
- Soy – A study involving middle-aged women found that those who ate 40mg of soy isoflavones every day for 8 to 12 weeks displayed reduced fine wrinkles and improved skin elasticity compared to the control group.
- Cocoa – After 12 weeks of consuming a cocoa powder high in an antioxidant called flavanol 326 mg per day dissolved in 100ml water. The participants in that study experienced better blood flow to the skin as well as thicker, more hydrated, and smoother
- Green Tea – drinking green tea for 12 weeks can help protect our skin from sun damage and improve skin quality. In a scientific study, antioxidant and anti-inflammatory effects of green tea were observed in human skin. Green tea extract applied to the skin inhibited
- Berries – blackberries, blueberries, and strawberries: all have high antioxidant content. There are many benefits of eating these foods for a healthy skin. “Free radicals“, like the kind formed from sun exposure, damage the membrane of skin cells, potentially allowing damage to the DNA of that cell,” says Heller Samantha clinical nutritionist at NYU Medical Centre. The antioxidants in these berries can protect the cell, so there is less chance of impairment. When we help protect the cells from damage and disintegration, we also guard against premature aging. Therefore, eating these fruits may help keep our skin looking younger for longer duration of time.
- Wholegrain Oats – eating wholegrain oats that includes muesli should boost our intake of essential fats, B Vitamins and the potent antioxidant, Vitamin E. B2 & B3 vitamins help keep our skin healthy. Wholegrain oats have all three nutritious parts of the grain – the bran, endosperm, and germ, which also keeps us feeling full for longer. Refined foods omit the goodness of the bran and germ.
Summary
In this article, I listed fourteen foods to support smooth, silky skin. Nutritious foods that can lead to smoother skin and a more youthful appearance. Once we make changes to your diet, it takes about six weeks for new skin formation to emerge up to the skin surface, so any visible benefits from modification in our diet will take at least that amount of time. Do let’s appreciate and habitually take care of our sensational skin, the largest organ in the body by consuming the foods that can make a positive difference to our skin.
Cautions & Disclaimer
The above information is not intended to cure, diagnose, prevent, treat any diseases or conditions. Please note, for any persistent symptoms do consult your registered medical practitioner for full analysis, monitoring and prognosis. The doctor may subsequently refer you to book an appointment with a professional dermatologist.
Please contact us for with any comments.