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10 best foods for healthy skin

Variety of vegetables.

What you eat has a powerful impact on your skin. By eating the right foods, you'll be able to clear your skin, and it'll be and look healthier. The following are the best foods for keeping your skin healthy.

1. Fatty fish

Fish and shellfish are excellent sources of essential fatty acids (EFAs), which your body can't produce. It needs to be consumed through your diet (Source: Dermato-Endocrinology).

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Another option is to take a fish oil supplement, which typically derives from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. According to the American Heart Association, you should eat fish at least twice a week.

2. Avocado

Avocados are highly recommended when it comes to skin health. They help combat the damage caused by the sun's ultraviolet (UV) rays (Source: PubMed). They're rich in healthy fats, fiber, various vitamins, lutein, and zeaxanthin.

3. Dark Chocolate

Not only does chocolate taste good, but it's also good for your skin. There's a catch, though. Dark chocolate is the type that you need to be eating because it's rich in flavanols, which protects your skin from harmful UV effects (Source: Journal of Cosmetic Dermatology).

4. Pomegranates

Pomegranates are packed with antioxidants. They can decrease the effects of aging, inflammation, and harmful bacteria on the skin (Source: U.S. National Library of Medicine). 

5. Green tea

Green tea is an abundant source of plant polyphenols, which have antioxidant, chemopreventive, and immunomodulatory effects. Polyphenols naturally come from plants, fruits, nuts, and vegetables. They help defend your skin against oxidative stress and skin aging (Source: PubMed).

6. Ginger

Consuming ginger and topically applying it has anti-aging benefits. It'll make your skin tone more even and elastic. Aside from the skin benefits of ginger, it also has anticarcinogenic activities, which prevents and suppresses various types of cancer (Source: PubMed).

7. Tomatoes

For clear and clean skin, start eating tomatoes. They're rich in antioxidants and vitamin C, which helps even your skin tone and signs of aging. According to Scientific Reports, tomatoes can mitigate sunburn and protect your skin against damage caused by ultraviolet light.

8. Spinach

Spinach, along with many other dark green leafy vegetables, is rich in vitamin A, C, K, and phytonutrients. It's packed with essential nutrients that promote skin health and repairing the damage. Studies have shown that diets rich in spinach decreased the risk of photoaging and cancer (Source: PubMed).

9. Carrots

Carrots contain β-carotene, which is derived from vitamin A. It's an effective antioxidant, and offers photoprotection (Source: Dermato-Endocrinology). Carrots also help your skin recover faster from wounds, prevent acne, and reduces inflammation.

10. Oranges

Oranges are high in vitamin C, which is one of the naturally occurring antioxidants. It can help you reduce wrinkles and combat skin aging (Source: American Journal of Clinical Nutrition).

The following are several benefits of vitamin C (Source: PubMed):

  • Increasing the collagen production in your skin, regardless of your age.
  • Protects the skin from reactive oxygen species.
  • Repairs skin damage.
  • Works as a depigmenting agent.
  • Promotes wound healing and prevent post-inflammatory hyperpigmentation.

Bottom line

There are plenty of food options that can improve your skin health. By incorporating more of skin-boosting foods into your diet, you'll be able to get clear, clean, and glowing skin.

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Featured image courtesy of Pexels.