10 Foods that Will Make your Skin Glow
by kalyani10
While you may be spending a bomb on cosmetics and lotions, the solution to glowing skin may be lying right beneath your nose – in your pantry. There is growing research that certain foods can not only keep years from your skin but actually improve its health and appearance. So if you wish to achieve a youthful glowing skin, include the following ten foods in your diet and watch the difference.
- Salmon
Certain varieties of fish like salmon, mackerel and tuna are the best way to consume healthy facts like omega 3 which is known to keep the skin supple and moisturized. Apart from this salmon also has selenium, a mineral that protects the skin from sun exposure. However it is best to go for wild salmon and not the farm raised kind since the latter lacks the nutritional benefits of the fish that is bred naturally. Fish in general is one of the best sources of proteins which help the body to repair the damage as part of daily wear and tear, both internally and externally even though it may be better to forego those known to have high mercury content like high mercury fishes like king mackerel, tilefish, shark, and swordfish especially in case of pregnant women and young children.
- Carrots
One important way that your skin loses its youthful glow is because of the effects of aging. And it is here that a salad of chopped carrots can come in handy. Carrots, bell-peppers, aubergines, pumpkins, broccoli and other brightly colored vegetables are a rich source of carotenoids, which is considered one of the most potent fighting tools against the ravages of time, especially as evident on the skin. The vitamin A which forms the core ingredient of carotenoids “helps prevent the overproduction of cells in the skin's outer layer," according to Howard Murad, M.D., associate clinical professor of dermatology at UCLA's David Geffen School of Medicine1. Since this is where dead cells and sebum combine, overproduction can lead to clogged pores and skin outbreaks. Besides carrots, carotenoids are present in bright yellow, orange and green vegetables; however this is one of those food types where it is important to get a variety of vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s defense system against aging.
- Blueberries
Yet another way that you can retail the glowing skin of your youth is to add enough blueberries into your diet. Berries are rich sources of antioxidants which help the body to fight the effects of aging internally as well as externally. Actually berries gain their antioxidant property from the presence of a complex of chemicals known as anthocyanins which also give the fruits its rich dark color. Among the berries, one of the highest concentrations of anthocyanins is found in cranberries, bilberries and blueberries – the last of which has been ranked number one in antioxidant activity by the U.S Department of Agriculture compared to common fruits and vegetables.
- Spinach
Spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids – all nutrients essential for healthy, glowing skin. It is particularly rich in folate which may help repair and maintain DNA — basically bolstering cells' ability to renew themselves in a healthy way which in turn means that your skin remains young looking. The iron in spinach is also important for the formation of hemoglobin, the red pigment in blood. A deficiency is usually marked by a pale complexion and dark circles under the eyes. So if you wish to avoid this and look healthy and glowing, incorporate ample amount of spinach in your diet apart from red meat, liver, seafood and eggs which are also rich sources of dietary iron.
- Oysters
Oysters are loaded with the mineral zinc – a nutritional fact on which rests its widespread fame as an aphrodisiac, especially for men. However zinc has an equally beneficial effect on skin since it strengthens nails and hair besides aiding in skin renewal and repair – cellular processes which are crucial for the maintenance of glowing skin.
- Almonds
Nuts like almonds are one of the richest sources of vitamin E, the ingredient commonly found in many facial creams and cosmetics, since this particular vitamin is known acts as an antioxidant that helps to protect skin cells from UV light and other environmental factors that generate cell-damaging free radicals. Other sources of vitamin E include wheatgerm, wholegrains, avocados and sweet potatoes. So the next time you are tempted to reach for overpriced lotions, you can simply munch on almonds for a mid-day snack or crush and sprinkle them on your cereals for breakfast.
- Tomatoes
Apart from making them look attractive in salads, the redness of tomatoes hides immensely beneficial properties. Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals. the main target of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Thus a diet rich in tomaotes would fight this damage and keep the skin glowing. Best of all, the nutrients of tomatoes are available to the body when the vegetable is cooked or processed, unlike many other vegetables which lose vitamins when cooked or some fruits which diminish in vitamin C even upon being peeled and cut.
- Seeds
Like nuts, edible seeds are also a rich source of vitamin E but many of them have additional nutritional benefits - flaxseed and sunflower seeds for instance are high in omega-3 fatty acids which are supposed to erase spots and iron out fine lines. Researchers believe that the fats do this by buffering the body's response to irritation and attracting water to skin cells, thereby plumping up the skin and making it glow.
- Eggs
Among the many nutrients that eggs contain is selenium which protects cells from free radical damage and helps counter dry skin, thus keeping it supple and glowing. Besides this, selenium works with vitamin E to support the immune system, so can help fight infection and keep the skin healthy. If you are allergic to egg, try cereals, meat, offal, seafood, cheese, mushrooms, Brazil nuts, molasses, beans, wholegrains and wheatgerm for other sources of selenium.
- Dark chocolate
If you needed yet another excuse to indulge your chocoholic cravings, this is it. Dark chocolate contains a class of anti-oxidants known as flavonols, which helps to reduce roughness in the skin and protect against sun damage. However like all good things, moderation is key here too since excessive amounts of chocolate will pile on sugar and eventually lead to breakouts and weight gain, making all the good work of salads and fruits come undone.
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