Skin health has always been important but recently the emphasis on skincare has become one of the top-ranking fads, and this one we can get behind.
While aging is inevitable, there are many things we can do to keep our skin healthy and glowing so we can look our best as we get older. Aside from a good skincare routine, diet plays a pivotal role in nourishing our beautiful epidermis inside and out.
A balanced diet is key, especially if you include these specific foods known to be amazing for your skin health.
1. Avocado
Avocados are rich in several essential nutrients, including healthy fats. These popular green fruits contain a hearty dose of plant-based omega-3 fatty acids which act as anti-inflammatory agents.
Avocados are also rich sources of vitamins C and E, both of which act as antioxidants that help to provide an extra layer of protection to your skin against oxidative damage caused by the sun and other environmental factors [1, 2].
Avocados may even help improve skin elasticity and firmness. The Vitamin C and E content in avocados helps stimulate collagen synthesis, improving the look and feel of your skin. According to a UCLA pilot study, enjoying an avocado a day for 8 weeks had a significant improvement in both skin elasticity and firmness in women [3].
2. Fatty fish
Fresh salmon fillet with aromatic herbs, spices and vegetables. Balanced diet or cooking concept
Fatty fish such as salmon, mackerel, sardines, and tuna, are some of the best sources of the omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the animal-based source of omega 3s, compared to avocados which contain the plant-based source of these fats.
Both EPA and DHA are believed to help reduce inflammation, keep the skin hydrated and moisturized, and protect the skin against sun damage and even some skin conditions [2].
Fatty fish are also a rich source of dietary protein which is essential for the production of collagen and elastin. These compounds are what gives our skin its structure. Protein is also needed for the maintenance and repair of our tissues to keep them healthy and strong [4].
3.Green tea
Green tea contains antioxidant, anti-inflammatory, and antimicrobial compounds that can help to protect and nourish the skin. EGCG, a polyphenol in green tea, is responsible for many of the health benefits associated with this popular beverage.
EGCG may help protect the skin against various conditions, including acne, and may even help to prevent certain types of skin cancer. It has also been studied for its potential benefits in improving skin elasticity and reducing visible signs of aging [5, 6, 7]
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Collagen
Close up portrait of an attractive young woman drinking water from bottle
Collagen is an abundant protein in the body that is responsible for the structure and integrity of your skin. However, age and environmental factors can decrease collagen production which can lead to fine lines, wrinkles, and other premature signs of aging.
Although not technically a food, collagen can be found in various animal products. However, the research supports collagen supplements for skin health over food sources of collagen [8].
Collagen supplements have been found to help improve skin moisture, elasticity, and hydration. Collagen powder can be easily added to foods and beverages such as smoothies, oatmeal, and baked goods [9].
If you aren’t interested in taking dietary supplements, you can choose collagen-rich foods or foods that increase collagen production, such as bone broth, chicken, fish, eggs, citrus fruits, and berries.
4. Goat Whey Protein
While goat milk whey protein may not seem like it belongs on a list of foods that promote skin health however, goat’s milk is rich in vitamin A which is a powerful antioxidant that helps to protect your skin from damage.
Vitamin A is also essential for keratin production, an important protein necessary for growing and maintaining healthy skin and hair. Some also believe it helps treat acne, but the research isn’t clear on this [10].
Goat whey protein is protein concentrated from goat’s milk which means it also contains a rich source of dietary protein, which as mentioned earlier is essential for the production of collagen and elastin.
This may be a great option for those who already use protein powder but are looking for a little extra kick in the glowing skin department. If supplements are your thing, swap out your cow’s milk for goat’s milk instead.
