Food for Healthy and Glowy Skin, according to Nutritionist

You may have tried numerous natural products in your never-ending quest for healthy and glowy skin. When it comes to your skin, there's one thing for sure: What you eat directly impacts on how you look. If you’re not a fan of gobbling down superfoods for a healthy skin and instead constantly chewing on processed foods or foods that are high in sugar, you could see the sign of dryness, oiliness, acne or even wrinkles and hyperpigmentation on your skin.


A diet focused on high quality fibre, healthy oils, fruits, vegetables, spices and lean proteins are best for supporting healthy skin. These foods contain high quality amino acids which function as the main building blocks for skin. They are known to be rich in antioxidants and anti-inflammatory to fight free radicals that cause various skin conditions such as wrinkles, hyperpigmentation and promote optimal skin metabolism and defense against environmental stressors such as UV rays and pollution.


Not only that, they are affordable, sustainable and full of vitamins and minerals to nourish your body so that you are ready for your daily task. From the classic avocados, and oats, to interesting newcomers such as turmeric and daikon radish. We rounded up mostly to be vegetarian-friendly foods and ingredients that can help you to achieve your glowy and healthy skin. Below, we’ve suggested foods that should be in your grocery list and belong in your kitchen for a healthier skin.



List of Food You Should Consume: According to Your Skin Type

(Click here to find out what is your skin type)



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.

 

Sunflower Seed/Oil: As the seeds of the sun-worshipping sunflower, they also help to promote glowing, youthful skin. They’re rich in vitamin E, your body’s main fat soluble antioxidant. This travels through your system neutralising the damaging free radicals that can threaten the health of your cells. These can be a result of smoking, pollution, unhealthy food choices and even excessive exercise. Vitamin E is incredibly anti-inflammatory, helping to reduce the risk of inflammatory skin conditions including acne, eczema and psoriasis.




Oatmeal: Swap your sugary cereal (sorry, Honey Stars) for a bowl of plain oats in the morning and your skin will thank you. Oat is fairly known to have low-glycemic index, a scale that rates foods containing carbohydrates according to how much each food increases blood sugar (high-glycemic foods cause a fast, drastic spike and subsequent crash, whereas low-glycemic options provide a slow, steady increase and decline). Foods with low GI are better because foods with high GI have been shown to be associated with inflammation, increase of blood sugar and causes acne breakouts.


Miso: We could be boring and tell you to eat yogurt or kefir because it has prebiotic and probiotic which are great for your digestive system, skin function and overall immune system. But these two foods might not be consumer-friendly if you are lactose intolerant or vegan. Which is why we recommend trying miso, a traditional Japanese seasoning produced by the fermentation of soybeans with salt and koji but sometimes with rice, barley, seaweed or other ingredients.



Sweet potatoes: There's no reason to go carb-free just because you're after perfect skin. Sweet potatoes are a great source of Vitamin A that helps to reduce excess production of oil in the skin and commonly used to treat acne. Although Vitamin A can be taken through supplements, excessive intake could lead to certain side effects including dizziness, blurry vision and nausea.


Cinnamon: Christmas might be nearer than you think. Thanks to cinnamon, your favourite snack of the season, Cinnabon, brings you close to home. Beside that, cinnamon is packed with antioxidants and aids in stimulating blood flow and circulation that could help bring oxygen to the skin. Some studies have shown, it also helps in balancing blood sugar level and helps in balancing the oil production of the skin. Interesting way to add cinnamon to your diet is by adding a dash of the spice to your tea, coffee, sandwich or smoothie.


Daikon Radish: Daikon, also known as mooli, white radish, winter radish, Chinese radish, Japanese radish; is a long, creamy-white cruciferous vegetable with a punchy, peppery flavour. A relative of the radish, they vary in size and resemble a pale carrot. Both the root and the leaves are edible. They provide high levels of vitamin C and also contain the active enzyme myrosinase. It has antibacterial, anti-inflammatory, antiviral and diuretic properties. It also contains digestive enzymes that help the body process proteins, fats and carbohydrates. In addition, this delicious vegetable can help with or protect from digestive disorders, constipation, immune system disorders, acne and water retention.



Avocados: There's a reason why millennials are obsessed with avocado toast. Avocados are delicious and packed with many vitamins, minerals and monounsaturated fatty acids (MUFA). They contain high levels of quality healthy oil and vitamin E which provides a building block for your skin and helps to improve skin barrier against UV rays and dehydration. We’d say, bring on the guac! 


Chia Seed: A popular go-to smoothie ingredient; Sprinkle these little guys onto your breakfast, lunch, dinner or even snack time, you’re netting one of the richest source of omega-3 fatty acids that helps to provide building blocks for healthy skin cell function and aids in the production of new collagens to help keep the skin hydrated and wrinkle-free.


Salmon: Besides its benefit in lowering the risk of heart diseases and blood pressure, this source of omega-3 fatty acids plays a role in contributing to the production of skin collagen, a protein that helps to keep the skin foundation strong and wrinkle-free.




Sunflower seed/oil: Sunflower seed oil is rich in linoleic acid, and has been used topically in the treatment of essential fatty-acid deficiency, rapidly reversing the disease with its excellent transcutaneous absorption. More locally, these essential fatty acids can help maintain the skin barrier and decrease transepidermal water loss, both important features in thinking about skin problems such as atopic dermatitis and general dryness as well. In addition, several studies have also suggested that sunflower seed oil has anti-inflammatory properties.




Spinach: Leafy greens like spinach, kale, and collard greens, along with broccoli and Brussels sprouts, are rich in vitamin K, a powerhouse nutrient when it comes to improving blood circulation and coagulation. Spinach is also loaded with zinc, which has been shown to help reduce inflammation and help prevent acne breakouts.


Bell peppers: Another food high in vitamin C, these veggies can help smooth out your skin and lighten the appearance of any dark spots caused by the overproduction of pigmentation. Not a big fan of peppers? Broccoli, cauliflower, and berries are also high on the vitamin C list and make for a less-spicy snack.


Carrots: Carrots contain vitamin C, which has healing properties. It helps skin recover faster from external wounds and trauma. Beta-carotene in carrots also reduces skin inflammation, which speeds the healing process and helps to brighten your skin complexion.


Turmeric: All the top chefs are cooking with this trendy spice and for good reason. It contains curcumin, an antioxidant that combats free radicals that are seriously dulling your skin. In addition, it promotes collagen synthesis, and when used topically it can help renew the skin by acting as a stimulator for skin elasticity and firmness, in turn fighting any wrinkles and fine lines. 


Not only will these foods fuel a healthy body and mind, but they'll also help solve your biggest skin concerns and lead you to your most glowing look yet. 



References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

https://academic.oup.com/ajcn/article/73/5/853/4739553

https://www.dermatologytimes.com/view/skin-barrier-benefits-sunflower-seed-oil

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