Healthy, glowing skin is the dream of everyone and so almost all take many steps to glow and beautify the skin but they don’t look at their diet. If you want to have a glowing skin & complexion, take a look at foods which are best for it.

Healthy diet is more important to gain glowing skin & complexion. In an attempt to treat various skin conditions, Americans are spending billions of dollars on skin care products each year. However, topical treatments are not the solution as they cannot treat the underlying problem. A change in diet is the best way to treat and prevent unhealthy skin from recurring. A healthy skin glow can dress up look of people and a bright & spotless complexion is the basic accessory for success.

Importance of Healthy Skin:

In the body, skin is the largest organ and food is an important role to keep your skin clear, healthy and radiant. To obtain healthy glowing skin, no need to resort to expensive creams, lotions or beauty treatments. Just you have to incorporate healthy foods in your diet for healthy and glowing skin. Generally, healthier skin will be resulted by consuming lots of fresh fruits and vegetables, seeds, nuts, proteins, and whole grains. These foods contain vitamins which required for a healthy face and lead to a beautiful complexion from the inside out.

Skin is a reflection of the inner health of the body and poor skin quality points to problems such as lethargic digestion and incomplete digestion of food, which leads to the development of toxins and the difficulty in clearing out waste from the body.  To consume a more basic (alkaline) diet such as fresh fruit, nuts, whole grains and seeds is the best way to restore pH balance to the blood.

Eating a healthy diet or nurturing the complex balance of nutrients feeds your skin and nurture your inner glow. Thus, it is the key to healthy glowing skin and premature aging. Before taking a look at best foods for glowing skin & complexion, first it is important to know which vital nutrients are required for a glowing skin complexion and in which form you can incorporate them in your daily diet.

Vitamin C:

It helps to maintain collagen which acts as a supporting structure for the skin. Good sources include citrus fruits and vegetables like orange, lime, lemon, guava, Indian gooseberry, strawberries and green and red peppers.

Vitamin A:

This is a fat soluble vitamin that helps to maintain healthy epithelial tissues of the skin. Milk, egg yolk and oysters are good sources of it. Beta carotene is the active form of vitamin A that accumulates in the skin and provides protection against sun damage. Rich source of this carotenoid includes carrots, papaya, mango, spinach, sweet potato, broccoli, watermelon and tomatoes.

Vitamin E:

Vitamin E acts as antioxidant and helps to slow down the ageing process. Almonds, leafy vegetables, salmon, lean meat, legumes and safflower oil are good sources of this vitamin.

B-complex vitamins:

Good sources of vitamin B-complex include meat, poultry, whole grains, banana, fish, eggs, brewers yeast and peanut butter.

Selenium and zinc:

Oyster is rich in both zinc and selenium. Seafood, soybeans, mushrooms, wheat germ and whole grains are other sources of selenium and zinc.

Along with healthy diet, it is very important to drink lots of water in a day to keep the skin well hydrated and maintain its elasticity.

Best foods for Glowing Skin & Complexion:

Salmon:

Salmon is very healthy food for many reasons but its high content of omega-3 fatty acids is concerned with skin condition. Omega-3 fatty acids are the essential fats which help to prevent toxins from entering cell membranes and aids nutrients in entering and exiting cells with waste products. Omega 3 helps to prevent inflammation which can damage skin. Also, it helps to keep your skin elastic and young looking. Salmon is also good source of selenium, potassium and vitamin B12 which indirectly benefit the skin.

Carrots:

Carrots are rich source of tiny orange pigments called beta-carotene which the body converts to vitamin A. For healthy skin, vitamin A is one of the most important nutrients. Dry skin is one sign of vitamin A deficiency. Carrots are also good source of antioxidants, vitamins B6, C, K, biotin, thiamine, potassium and fiber. Antioxidants help to prevent free radical skin damage. Some researches have shown that this can actually help to prevent premature aging from sun damage. However, eating too much loads of carotene-rich foods can lead to a condition called carotenosis, wherein your skin stops looking healthy and starts looking orange.

Beans:

Black beans, chickpeas, lentils, soybeans, and peanuts are included in this class. By smoothing out wrinkles, these beans protect your face. By analysis of the diets of more than 400 elderly men and women, Australian researchers have found that high intakes of legumes alongside vegetables and healthy fats resulted in 20% fewer wrinkles over time. The effect is likely a result of isoflavones, a potent antioxidants which are concentrated in the beans.

Grapes:

Grapes are rich source of antioxidants called polyphenols that helps to keep middle-aged skin from sagging. This polyphenols improves skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer. It also provides protection from heart attack and stroke.

Avocado:

Avocado is rich in protein and vitamins A, B, C, D, E and K, and beta-carotene that make it helpful in skin regeneration and hair moisturizing. For moisturizing dry skin, mix avocado flesh with natural yogurt to make a wonderful mask. This mask with yolks balances and smoothes mixed skin. Also, it can be applied on hair as moisturizer. One study has found that people with higher intake of olive oil had fewer wrinkles than people with higher intakes of butter. Butter contains saturated fat, while olive oil is rich in monounsaturates, the same essential fats that make up more than 50% of the calories in an avocado. So, eat avocado over olive oil because avocados have the added bonus of B vitamins, which also help to keep your skin looking vibrant and smooth.

Water:

Against lifeless skin, water is the strongest weapon as it locks moisture into your skin. All the body’s processes rely on hydration and so if you are not sipping throughout the day, you’re likely to have a slower metabolism, groggier head, and drier skin. Studies have shown that it takes a mere half-liter of water to make a measurable increase in the capillary blood flow to your body’s outer layer.

Sesame seeds:

They are also rich source of vitamin E which preventing the skin from free radical damaging. Also, they contain copper which is necessary for the production of a certain type of antioxidants that protect the skin. Just 1/4 cup of sesame seeds provides seventy four percent of the recommended daily intakes of copper.

Green Tea:

It is also good source of antioxidants that protect cell membranes and decrease inflammation. Studies have found that green tea decreases the risk of skin damage from sunburn and skin cancer. It is high in polyphenols which eradicate free radicals responsible for skin cancer. Also, it is high in vitamins riboflavin, D, K and C as well as calcium, magnesium, zinc and iron. Green tea is effective in reactivating dying skin cells.

Other foods:

Spinach:

This leafy green is full of zinc, selenium, and vitamins C and E. Also, it is a prime source of vitamin A, which signals the production of new skin cells.

Olive Oil:

It is extremely high in the essential fatty acids which keep your skin glowing, looking radiant and nourished.

Brazil Nuts:

Brazil nuts are a good source of magnesium and thiamine and are possibly the richest dietary source of selenium, which can help to prevent dry skin.

Canola Oil:

Canola oil is high in monounsaturated fat, low in saturated fat and also contains the very advantageous omega-3 fatty acids.

Sardines:

They are rich in many of the vitamins essential for a healthy face, such as omega-3 fatty acids, calcium, vitamins D and B12.

Fat-Free Dairy:

Fat-free dairy foods are high in calcium, potassium, magnesium and vitamin D. These all vitamins are very important for a healthy face, body and mind.

Flaxseeds:

Flaxseeds contain high levels of lignans and omega-3 fatty acids which possess anti-cancer properties and may benefit the heart and stabilize blood-sugar levels. All of these benefits help to keep your body healthy inside and out.