Your skin is your largest organ and makes up about one-seventh of your total body weight. The main function of your skin is to act as a barrier to protect your body from the sun, hot and cold temperatures, germs, pathogens and toxins.1
Although most people focus on taking care of their skin from the outside by applying moisturizers, sunscreens and other skin care products, following a nutritious diet is one of the most important factors. To keep skin healthy and younger.
Some nutrients such as selenium, zinc, omega-3 fats and vitamins A, C, and E help protect skin from dehydration, loss of elasticity and oxidation and sun damage.
Regular intake of nutrient-rich foods known to help and protect the skin can help reduce the signs of aging, reduce the risk of skin-related conditions and keep skin hydrated and supple.
Here are 13 best foods for healthy skin.
1. Strawberries
Strawberries are rich in skin-promoting substances such as vitamin C, anthocyanins, phenolic acids and flavonoids.3
Vitamin C is especially important for healthy skin because it protects skin cells from oxidative damage and is essential for the production of collagen, an essential protein in the body that accounts for 75% of your dry skin weight.
Your skin concentrates up to 64 mg (mg) of vitamin C per 100 g of epidermis or epidermis.
Strawberries are a good source of vitamin C, with one cup of strawberries providing 97.6 mg or 108% of the daily value (DV).
2. Kimchi
Keeping your gut healthy is essential for your skin. Dysbiosis, the medical term for intestinal imbalance, has been linked to a number of skin conditions, such as acne and psoriasis, and studies have shown that skin and intestinal health are closely linked.
Eating a diet rich in beneficial bacteria known as probiotics and fiber, which stimulates vulnerable microbes, is one of the best ways to maintain healthy gut and skin.
Kimchi is a fermented dish made with Chinese cabbage as well as other ingredients such as onions, radishes, carrots and cucumbers. Kimchi is rich in probiotics and essential nutrients for optimal skin health, including provitamin A and vitamin C.6.
3. Oranges
Blood orange is a kind of orange that is rich in nutrients and has a red flesh. The ruby color of orange is derived from high levels of powerful antioxidant compounds called anthocyanins that can help protect skin cells from damage. Anthocyanins have strong anti-inflammatory and anti-oxidant effects that can be especially helpful for people with inflammatory skin conditions such as acne.
Lemons are also rich in vitamin C, which is important for the production of collagen and helps protect skin cells from UV damage.
4. Sunflower seeds
Sunflower seeds are rich in protein, a nutrient that builds skin and is required for wound healing and the formation of new skin cells. They are also rich in vitamin E, which acts as a powerful antioxidant in the body.
Vitamin E plays an important role in skin health as it protects skin cells from sun damage, controls inflammation and participates in the synthesis of collagen and elastin-proteins, which help the skin to stretch and stay younger.
An ounce of sunflower seeds covers 49% of DV for vitamin E. Sunflower seeds are also high in selenium and zinc, a mineral that plays an important role in maintaining healthy skin.
5. Bone broth
To make broth, collagen-rich animal bones are boiled for a longer period of time, usually over eight hours, producing a fluid that accumulates in nutrients that support skin health, such as jelly.
Gelatin is a collagen-derived substance rich in the amino acids glycine, proline and lysine, which are essential for collagen synthesis.
Drinking a cup of bone broth can help you hydrate and provide your skin with the amino acids it needs to repair and regenerate cells.
6. Organic meat
While organic meats such as liver and heart are not as popular as other protein sources, such as chicken and barbecue, organic meats are the most nutritious source of protein you can eat and provide some of the essential vitamins and minerals. For healthy skin 6
Beef liver, for example, is rich in protein and serving only 85 grams covers your daily requirement for copper, a mineral that protects the skin from the harmful effects of free radicals and prevents oxidative damage to skin cells. It is also involved in the maturation of collagen and the growth of skin cells.
In addition, organic meat is a concentrated source of selenium, vitamin A and zinc, all of which play an important role in skin health.
7. Snails
Selfies like oysters, crabs and squid are a smart choice if you want bright, healthy skin. Not just snail shells are a concentrated source of skin-friendly minerals.
