Nutrition is key to skin health. If your diet mainly consists of sugary, oily, fatty, and salty foods, you may experience various skin problems that can leave long-lasting blemishes and scars and significantly affect your self-confidence and self-image.
According to various research studies, a person’s diet does influence one’s skin quality and complexion. The kinds of foods that you eat can alter your body’s hormone levels and result in acne, inflammation, and other problems, and hasten the aging process.
In addition, an unhealthy diet can negatively impact your metabolism, heart, kidneys, and other vital bodily functions and organs.
To take good care of your skin, you have to watch what you eat. Below are some highly recommended healthy foods for optimal skin health:
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Olive oil
One study found that olive oil and skin health have an inverse relationship with each other. Among the women participants in the study, those that consumed higher concentrations of olive oil, at least two teaspoons a day, showed about 30% fewer signs of aging in comparison to those women that only ate one teaspoon of olive oil a day. According to researchers, this youthfulness effect of olive oil is due to the monounsaturated fatty acids and antioxidants that are abundantly present in it.
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Oatmeal
For breakfast, it is healthier to have a bowl of whole grain oatmeal rather than a bagel. The reason for this is that oatmeal contains good carbohydrates that promote the production of insulin and androgens in the body, facilitating the secretion of more oil that usually gets trapped in the spores and results to pimples. Moreover, oatmeal possesses antioxidant properties that help in reducing skin damage caused by chemicals, ultraviolet rays, and pollution. It is also a good home remedy for itching, inflammation, sunburn, and other skin problems.
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Green tea
If you want your skin to be soft, smooth, and wrinkle-free for a long time, you should start drinking green tea on a regular basis. There was a study that found that people who consumed green tea every day in a span of 12 weeks showed skin that had was smoother, more elastic, and less damaged. This effect was attributed to the components found in green tea that can aid in promoting better blood and oxygen circulation and flow in the body, allowing essential vitamins and minerals to be delivered to and absorbed by the skin.
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Avocados
An excellent source of healthy fats, avocados also offer tons of benefits to the skin. They can keep your skin moisturized and flexible, making you look younger. There was a study that found that women who consumed more avocados and had higher concentrations of avocados’ healthy fats had skin that was more supple and smooth, with fewer signs of wrinkles, than those women who ate fewer avocados. Another study discovered that the compounds contained in avocados have the ability to create a shield against the harmful ultraviolet rays of the sun, reducing your risk of various signs of aging. Because of the vitamin E content of avocados, they can also keep your skin safe and protected against oxidative damage.
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Walnuts
Walnuts have an abundance of essential nutrients that can help give you healthy and glowing skin. They contain healthy fatty acids, particularly omega-3 and omega-6 fatty acids, which play an important role in reducing the risk of psoriasis, bacterial problems, and inflammation disorders. They also have vitamin C, vitamin E, and selenium, which have antioxidant properties and can protect your skin cells from free radicals.
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Broccoli
A green, leafy vegetable, broccoli is overflowing with vitamins and minerals that are instrumental to skin health. It is rich in vitamin A, vitamin K, folic acid, and zinc, which help in the building of collagen and promote the proper growth and development of cells and tissues. It can also boost your body’s ability to heal any wounds and cuts. Because of its high amounts of vitamin C, It can give your skin the power to fight off free radicals that can cause inflammation, infections, and other serious harm and damage.
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Water
Hydration is very important for skin health. If you are always hydrated, i.e. you drink at least eight glasses of water on a daily basis, your skin will look suppler and less wrinkled. According to health professionals, water prevents the occurrence of certain chemical reactions in the body that can damage the skin. For example, if you drink lots of sodas, juices, and other sugary beverages, the sugar present in these drinks can attach themselves to the proteins in your body and create compounds that can increase the rate of skin sagging and wrinkling. But, if you just drink water, this situation can be prevented, and your skin is protected.
Simple skin care tips
To have healthy skin, you should not only eat a healthy and balanced diet but also have a skin care routine that you should do your best to commit to doing every day.
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Cleanse your face
You have to wash your face with water and mild soap or facial wash twice a day, in the morning before you head out and at night before going to bed, at the very least. That way, all the dirt, dust, and grime that have collected on your skin throughout the day are removed, and the risk of pimples, acne, and other blemishes are reduced.
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Exfoliate
Exfoliating can slow down the signs of aging. If you have sensitive skin, you should do it once a week, and if you have normal skin, do it two to three times a week to keep your skin looking young and fresh. Make sure to use an exfoliation product that is pH-neutral and gentle.
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Wear sunscreen
Whatever time of the year it is, you should apply sunscreen onto your skin before going outdoors. By doing so, you can protect your skin against the harmful effects of the sun’s ultraviolet rays and prevent wrinkles and other skin disorders.
