When it comes to your skin, there’s one thing we know for sure: What you eat can have a direct impact on how you look. If you’re not loading up on healthy superfoods for glowing skin and instead are constantly filling up on processed foods or those high in sugar and fat and devoid of fiber, it can present in the form of dull skin, perhaps along with other issues like acne, dryness, oiliness, or dark under-eye circles.
A diet focused on high-quality lean proteins, fiber, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin. Be sure to include the following in your diet to nourish your skin:
- Leafy Greens – leafy greens like spinach, kale and bok choy have a high mineral content combined with carotenoids that support skin tone and elimination of toxins. A recent study found that women who consumed a higher intake of leafy greens had a lower incidence of wrinkles.
- Fatty Fish – fish that are rich in omega-3 fatty acids should be part of a healthy skin diet. Omega-3s are an excellent source of oil for the skin and don’t clog pores. If you’re watching your fat content, your skin can actually suffer becoming dull and dry. You need some oils to maintain that healthy glow.
- Almonds – almonds are actually seeds, not nuts and they’re loaded with vitamin E, a potent sun blocker. In one study subjects who consumed 14 milligrams of vitamin E per day (roughly 20 almonds), and were then exposed to UV light sunburned less than those who took none. Vitamin E is a powerful antioxidant that helps protect and nourish your skin.
- Carrots – carrots are rich in beta-carotene, an antioxidant that is converted to vitamin A within the body. It’s helps repair skin tissue and protects against the harsh rays of the sun. Grab a carrot for a snack, chop them into salads and if you want an extra dose of beta-carotene, cook them since cooked carrots deliver even more of this skin-friendly nutrient.
- Yogurt – the protein in dairy can help skin become firmer, so it’s more resistant to lines. Greek yogurt is especially beneficial since the protein content is often double that of regular yogurt. Eat a single serving each day for a smoother complexion.
- Ginger: Ginger is best known for its antioxidant and anti-inflammatory properties that are found in the root of the spice. Not to mention studies show ginger can have a soothing effect on skin, so don’t be surprised when you see it on facial menus, too.