We all know that person. The one whose skin glows like it’s lit from within. We may try the best skin care creams and lotions, slather on the best foundation and highlighter we can find to fake it, but it’s still not quite the same as those lucky people who seem to have a natural radiance. So how do they do it? Were they just born glowing, or is there something they know that we don’t?
The answer might be something you didn’t expect. It might not be what they are putting on their skin that gives them that luminous look, but something they are putting into their bodies.
Believe it or not, there are several superfoods that can give your skin the glorious healthy glow that it’s been missing.
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Superfoods for Super Skin
According to nutritionists, a diet filled with lean proteins, raw fruits and vegetables, fiber and healthy oils are the biggest contributing dietary delights for your skin cells. Amino acids are the building blocks to support your skin’s structure and health, and these foods are rich in beneficial amino acids.
Fruits, berries, and vegetables that contain vivid colors are high in antioxidants, which are essential for healthy skin. Antioxidants have the power to combat free radicals—the unstable aging molecules which develop in your skin cells due to environmental exposures such as UV rays and impurities. One of the best ways to begin your day with an antioxidant and protein boost is with your best blender for smoothies and a low fat yogurt combined with ripe berries, such as blueberries or blackberries. The antioxidants are essential for your skin and yogurt also contains probiotics which have been shown to increase clear and healthy skin. A smoothie can be a skin glow boost that starts every day off right.
Foods with Omega 3
Foods rich in omega 3 fatty acids add critical moisture to your skin from within. It’s important to remember that even the best moisturizers only serve as a moisture barrier to seal your skin’s own hydration into the cells and prevent evaporation. If the moisture isn’t in the cells to begin with, the moisturizer you are using will not be as effective. Eating foods rich in omega 3 fatty acids can add essential moisture to your skin and decrease inflammation which causes puffiness, under-eye bags, and skin discoloration.
Foods rich in omega 3 fatty acids include walnuts, chia seeds, flax seeds, leafy green vegetables, brussels sprouts, and healthy fats. Walnuts are especially great for the skin because they also contain zinc, a nutrient that helps to promote a healthy skin barrier to protect skin against impurities and to seal moisture into skin cells.
Tomatoes to Make Glows
Tomatoes are a rich source of lycopene, an important anti-aging antioxidant that is not only great for your skin, but can also reduce the risk of heart disease. Studies suggest that lycopene is best absorbed from cooked tomatoes, so a great tomato soup or some marinara sauce can give your skin a healthy boost of shine.
Cinnamon and Ginger
Cinnamon has been shown to stimulate circulation near the skin’s surface, which means it can help nourish your skin cells with essential oxygen as well as the nutrients from the superfoods you are ingesting. Studies also show a connection between higher cinnamon intake and lower blood sugar levels, which is not only great for your overall health, it can also aid in decreasing over-oil production in your skin which is linked to high blood sugar and carb intake.
Ginger is not only an antioxidant, it’s also an amazing natural anti-inflammatory agent. This means it can fight skin-damaging free radicals, and also help reduce puffiness and discoloration.
So, help yourself to some gingerbread during the holiday season and enjoy a delicious treat that rich in both ginger and cinnamon.
Fatty Fish
If you are like many of us, eating anything labeled fatty feels counterproductive, but in the case of fatty fish, it’s good fat. The natural omega 3 fatty acids found in fish such as salmon, herring, and mackerel can help keep your skin cells plump, moisturized, soft, and supple. Some studies show that a diet rich in fatty acids from fish can also help protect your skin from UV rays, something which was probably critical for our ancient ancestors who lived near the sea and subsited on a diet rich in fish.
Avocados
Not only are avocados delicious and versatile, they are also rich in the kinds of healthy fats that most nourish and hydrate your skin, helping it to stay moisturized and maintain elasticity. Avocados also contain skin-boosting vitamin E, which has been shown to be an essential antioxidant for protecting skin from oxidative damage which lessens collagen production.
Sweet Potatoes
Sweet potatoes are rich in beta-carotene, a provitamin form of vitamin A. Vitamin A has been shown to aid skin in its ability to protect itself against UV ray damage, like a natural sunblock from within the cells. (That doesn’t mean that this should replace your sunscreen product!) The beta-carotene found in sweet potatoes may prevent sun damage such as sunspots and fine lines and wrinkles. A diet rich in beta-carotene may also give the skin a natural golden glow which not only looks healthy, warm and beautiful, but may also add further protection from sun damage.
Add a sprinkle of ginger and cinnamon to your baked sweet potato for a skin-nourishing bomb of a side dish, as well as a delicious treat!
Vitamin C
Not only was your mother right about the powers of this miracle vitamin to help keep you from getting sick, vitamin C is also one of the most important dietary nutrients to give your skin the luminous glow you’ve been looking for. In fact, in the past, dull, dry skin was one of the first signs of scurvy—an illness caused by a lack of vitamins, especially vitamin C.
Vitamin C is inarguably the most powerful antioxidant for fighting free radicals and preventing and reversing the signs of aging.
Vitamin C rich foods include citrus fruits, bell peppers, kiwi, peas, kale, strawberries, tomatoes and broccoli. Vitamin C rich rosehip tea is also a great way to enjoy a soothing drink while also giving your skin a gorgeous glow.
Vitamin C boosts collagen production to help your skin to function more like that of younger, more supple skin and can help minimize signs of aging such as pigmentation and fine lines.
Adding these foods to your daily diet will slowly help to rebuild your healthy skin structure. You can hasten the change by gently exfoliating your skin to remove dull, dry, and dead skin cells. Further, you can encourage cell regeneration to expose the healthier cells beneath which you have nourished with a skin superfood diet!