You already know that filling your plate with super foods.
Like dark leafy greens, dark chocolate, citrus, etc.
Can help beat chronic conditions like heart disease and diabetes.
But did you know that certain foods can also work wonders on your skin?
There’s a growing body of research showing that diet really does affect your complexion.
But the real beauty secret may not be what you put on your face, but what you put in it!
What you eat can affect your hormone balance.
Cause acne, and create or lessen inflammation, which is associated with skin aging.
In fact, what you eat can be as important as the serums and creams you apply on your skin.
There are beauty-foods you can eat today to counter-act the damage to your skin.
Antioxidants and vitamin-C improve collagen in the skin.
Berries are one of our favorite beauty-foods.
Besides the fact that they're delicious.
Berries are loaded with antioxidants, and they’re loaded with vitamin-C.
Sulfur-bearing foods like garlic, cabbage and broccoli.
Help support the skin and cell walls.
Carrots are awesome because they’re loaded in beta-carotene.
And beta-carotene is a phenomenal antioxidant, fantastic for the skin.
We’ve also found that vitamin-B(6), which is in avocados and bananas, will help clear up acne.
Eating lemons will activate your liver.
Healthy liver, healthy body, healthy skin.
And healthy skin could mean a happier you!
Our Best Beauty-foods
A healthy and balanced diet can shield your insides from all sorts of bad health mojo.
But it can also protect your outside.
The right beauty-foods, such as vegetables, nuts, seeds.
Oils, fish, teas and chocolates.
Can shield your skin from the ravages of the environment, time and even cancer.
To address every skin woe, from wrinkles, to acne, to dryness, continue reading.
And prepare yourself, bartenders might start asking for your ID more often.
If your body is too acidic, which can happen when your diet is unbalanced.
It leaches the alkaline minerals, such as calcium, potassium, and magnesium.
This slows down your body’s natural detox functions.
Which can help reduce skin irritation and flush toxins from your skin.
Reach for foods such as parsley, almonds, kale.
Pears, lemons, and apples which are known to help form alkaline in the body.
Almonds are stuffed with vitamin-E, which helps defend against sun damage.
Volunteers who consumed 14 milligrams of the vitamin per day (about 20 almonds).
And then were exposed to UV light burned less than those who took none.
And because vitamin-E is an antioxidant.
It also works to keep your arteries free of dangerous free radicals.
The healthy fats known as omega-3s in beauty-foods, are like gifts from heaven for dry skin.
Not only are they anti-inflammatory
But they also moisturize skin so it stays soft and supple and fine lines are less noticeable.
Research shows that eating more omega-3-rich foods.
May even help protect against sun damage and skin cancer.
Salmon, sardines, and mackerel are omega-3 powerhouses.
For those who prefer not to eat fish, flaxseed and chia seeds offer a great alternative.
Just 1 ground tablespoon of these seeds.
Has six times the recommended daily amount of omega-3s.
Try them sprinkled on salads, blended in smoothies, and as a crunchy topping for oatmeal.
Beauty-foods & Flaxseeds
These little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines.
The British Journal of Nutrition reported.
That participants in one study who downed about half a teaspoon of omega-3s in 6 weeks.
Experienced significantly less irritation and redness, along with better-hydrated skin.
Beyond flax, salmon is an omega king.
A 2012 study analyzed the diets of 1264 women.
They found that a higher consumption of olive oil (more than 8.4 grams or 2 teaspoons a day).
Was associated with 31% fewer signs of aging compared to people who ate less than 3.8 grams (about 1 teaspoon).
Olive oil beat out the other oils tested, including sunflower and peanut.
About 75% of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost.
The antioxidant polyphenols in olive oil could also quench damaging free radicals.
Spicing it Up
Perk up your meals with inflammation-fighting spices.
Ginger and cinnamon, both chock full of antioxidants.
Have anti-inflammatory properties that can help to reduce facial puffiness (and all-over bloat!) while working to reduce skin inflammation on the surface.
Lycopene, the phytochemical that makes tomatoes red.
Helps eliminate skin-aging free radicals caused by ultraviolet rays.
Cooking tomatoes helps concentrate its lycopene levels.
So tomato sauce, tomato paste, and even ketchup pack on the protection.
So does a piece of lycopene-rich watermelon.
Beauty-foods & Sardines
One serving (3.5 oz.) of these little swimmers contains 1.5 grams of omega-3 fatty acids, making it one of the best sources of the fat.
Fatty fish is particularly rich in the type of omega-3 called DHA, an anti-inflammatory.
Inflammation is now known as the root cause of acne.
Packing your beauty-foods diet with these omega-3s.
Also found in salmon, can help keep your skin clear.
When the stomach's natural flora gets out of whack because of stress.
Infection, or a course of antibiotics.
You may experience digestive ills and skin problems.
Such as acne, psoriasis, and eczema, as well as dullness and wrinkles.
If your gut's bacteria balance is out of sync.
The toxic bacteria can leak through microscopic holes.
In the wall of your gastrointestinal tract.
And travel throughout your body.
Including to your skin, causing inflammation that prevents the skin from functioning properly.
The best way is to take a probiotic supplement (available at most health-food stores).
Or consume fermented foods such as kefir, yogurt, buttermilk, miso, kimchi, and sauerkraut.
Beauty-foods & Sweet Potatoes
They're loaded with vitamin-C.
Which smooths out wrinkles by stimulating the production of collagen.
A recent study in the American Journal of Clinical Nutrition.
Found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily.
For 3 years decreased the appearance of wrinkles by 11 percent.
Try papaya and carrot, too.
It’s one of the best sources of lutein and zeaxanthin.
Nutrients that absorb and neutralize the free radicals created by UV light.
Including the wavelengths that actually get through sunscreen and reach your skin.
Beauty-foods & Pre-biotics
Pre-biotics are in-digestible nutrients.
That stimulate the growth of good bacteria in your gut.
To prevent problems.
Keep your digestive tract populated with good bacteria.
Which coat the lining of your gut and help seal it.
So unwanted substances can no longer leak out and cause irritation.
Sources include whole grains, bananas, onions, and garlic.
In a study published in the International Journal of Cancer.
People who ate the most leafy greens had half as many skin tumors over 11 years as those who ate the least.
The folate in these veggies, which helps maintain and repair DNA. May reduce the likelihood of cancer-cell growth.
Long regarded as a topic without real evidence.
Two recent studies in the European Journal of Dermatology.
And the Journal of the American Academy of Dermatology.
Finally confirm there is a real link between your diet and acne. Especially when dairy is involved.
There are over 60 hormones in the average glass of milk (organic or not!).
And some of those androgens (like testosterone).
Increase sebum production and feed acne flair ups.
Also, dairy stimulates insulin production, which is known to cause pimples.
If you're going to skip dairy.
Be sure to supplement your diet with other sources of calcium. Vitamin-D3, and other important nutrients found in milk.
Beauty-foods & Almond Milk
This makes the list because of what it’s not: dairy.
As mentioned above.
Research shows dairy is highly inflammatory.
Which means it will aggravate acne, wrinkles, and rashes.
When you drink coffee or pour a bowl of whole grain cereal.
We recommend using a non-dairy milk like unsweetened almond milk.
The omega-6 fatty acids found in safflower oil.
Can be the ultimate moisturizer for people who suffer from dry, flaky or itchy skin.
They keep cell walls supple, allowing water to better penetrate the epidermis.
Scientists have found.
That this oil may even help people who suffer from sever conditions such as eczema.
Beauty-foods & Curry
Turmeric, also called curcumin.
Is a staple of many curries and helps reduce skin irritation.
A recent study reported that turmeric supplementation (oral or topical).
Increases photo protection in skin.
So add this beauty-foods-savvy spice, found in curry powder.
To your diet and your supplement plan to prevent further sun damage.
Beauty-foods & Canned Tuna
Your favorite deli sandwich has a little secret: Selenium.
This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight.
The antioxidant is also believed to buffer against the sun.
It stops free radicals created by UV exposure from damaging cells.
Beauty-foods & Purple Produce
Molecules with unpaired electrons.
That are produced when skin is exposed to UV rays or environmental pollutants.
Such as carbon monoxide or cigarette smoke.
Set off a chain reaction that can damage virtually any molecule in the body
Including the important cellular structures in the skin.
One of the best ways to neutralize free radicals.
Is eating foods that pack an antioxidant punch, such as berries, beans, and leafy greens.
Purple is the power color when it comes to your looks.
Purple potatoes, purple cabbage, purple cauliflower.
Raspberries and blueberries
Are all rich in anthocyanins.
A type of antioxidant that also helps improve circulation.
That increased blood flow.
Helps bring skin the nutrients it needs to form new cells, collagen, and elastin.
Think of carrots as orange wonder wands, good for the eyeballs, and good for clearing up breakouts.
No magic here.
Just plenty of Vitamin-A.
Which prevents overproduction of cells in the skin's outer layer.
That means fewer dead cells to combine with sebum and clog pores.
Plus, vitamin-A reduces the development of skin-cancer cells.
Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties.
Drinking 2 to 6 cups a day not only helps prevent skin cancer.
But might also reverse the effects of sun damage.
By neutralizing the changes that appear in sun-exposed skin. (The tea's antioxidants degrade as it cools, so drink it while it's hot).
Beauty-foods & Dark Chocolate
Flavonols, the antioxidants in dark chocolate.
Reduce roughness in the skin and provide sun protection.
In a study from the Journal of Nutrition.
Women who drank cocoa fortified with a chocolate bar's worth of flavonols.
Had better skin texture and stronger resistance to UV rays.
Than those who drank significantly few flavonols.
Researchers from the University of Arizona.
Looked at people who reported that they ate citrus fruits, juices, and peels weekly.
People who ate peels (orange peel or lemon zest, for example).
Had a 33% decreased risk for squamous cell carcinoma.
The fruits themselves and/or the juicet didn’t have any effect.
The researchers credit limonene.
A compound found in the oil in the peels that offers the UV-protective benefits.
Not only does grass-fed beef contain a higher ratio of omega-3 to omega-6 fatty acids.
(to reduce inflammation)
But it also packs nearly 30 grams of protein per 3.5-ounce serving.
Protein is the building block of collagen and elastin tissue.
Which keeps skin taut and less wrinkled.
Consuming four or more herbs regularly.
Rosemary or thyme, for example, was associated with up to a 60% reduced risk of melanoma.
Herbs pack a ton of antioxidants into a tiny skin-protecting package.
Squelching free radicals from the sun before they can damage skin.
A small study of middle-aged Japanese women.
Found that those who daily consumed 40 mg of aglycone (an isoflavone found in soy).
Had fewer fine lines and improved skin elasticity within 12 weeks compared to a placebo.
The isoflavone can help stop collagen from breaking down.
Which is what leads to sagging and lines.
You’ll find about 40 mg of isoflavones in 3 ounces of tempeh, 1 ounce of dry roasted soybeans, or 6 ounces of tofu.
You’re looking at the best source of dietary zinc.
Six of these bivalves provide over 500% of your daily need in a scant 57 calories.
The mineral plays an important role in the growth and function of skin cells.
And, though more research is needed.
Some studies suggest that acne sufferers have lower than normal levels of zinc.
This little fruit packs a wallop of vitamin-C, nearly 120% of your daily needs in one medium kiwi.
C stimulates collagen synthesis, which keeps skin taught and smooths fine lines.
A study in the American Journal of Clinical Nutrition.
Found a diet high in vitamin-C.
Was associated with less dryness and less noticeable wrinkles.
Eggs offer up a hefty dose of protein without tons of fat, and less fat is a good thing for your skin.
Higher fat diets are associated with aging skin.
According to a study in the American Journal of Clinical Nutrition.
A 17-gram increase in fat intake increased your odds of developing wrinkles by 28%.
Cooked pumpkin is one of the top sources of beta-carotene.
The body converts beta-carotene into vitamin-A.
A half cup of cooked pumpkin packs nearly 400% of your daily value for A.
Which is essential for the growth of skin cells.
This, in turn, helps keep skin soft, smooth and wrinkle-free.
When Australian researchers analyzed the diets of more than 1,000 adults.
That the rate of actinic keratoses (skin lesions caused by long-term sun damage).
Was reduced by 28% in those that sipped a half glass of red wine a day.
Red wine is a top source of resveratrol.
An antioxidant compound with anti-tumor properties.
Korean researchers found.
When adults followed a low–glycemic load diet for 10 weeks.
They reduced both painful inflamed pimples and red spots.
High-glycemic diets include foods that rapidly increase blood sugar.
Causing high insulin levels that are thought to lead to hormonal changes that cause acne.
Beans, particularly chickpeas.
Are low on the glycemic index.
Since they’re rich in protein and fiber.
Two nutrients that slow down digestion and lower the blood sugar response.
Mackerel is one of the best sources of vitamin-B12, containing 16 mcg, or 270% of what your body needs in a day.
Because many people miss out on B12 when they’re trying to eat less meat (or vegetarians who don’t eat any at all).
One of the symptoms of B12 deficiency?
Hyperpgimentation (dark spots) and vitiligo (white spots).
Making sure you get enough of this vitamin every day.
Vegan sources include nutritional yeast, can help keep your skin even-toned.
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