The age-old adage “you are what you eat” is especially true when it comes to your skin. The largest organ, your skin responds quickly to the quality of nourishment that you give your body. Your skin reflects your general internal health, and can be a bellwether for a handful of very serious diseases and some less serious problems like hormonal imbalance. Foods that cause inflammation like processed convenience foods, especially those that contain large amounts of sugar, are particularly bad for your skin. Drinking alcohol in excess can encourage adult acne, dry skin, or even topical yeast infections that cause dandruff. Luckily, the opposite is also true and you can heal unhealthy skin with healthy food.
A popular way to heal damaged skin is with topical lotions, creams, salves, or even prescription medicines that may have unwanted side effects. It’s also true that you can heal your skin from the inside out by eating whole foods that contain key nutrients. Eating healthy foods that also have a positive impact on your skin has no down side. When you reduce inflammation in your body, your risk of chronic disease decreases and you are more likely to avoid obesity-related diseases.
Using food as medicine has no negative side effects like pharmaceutical remedies might so it is the perfect place to start when you are seeking to make some basic changes. There are certain vitamins, minerals, and other nutrients that are directly linked to skin health. Vitamins A, B, C, E, and K, as well as selenium, zinc, copper, antioxidants and flavonoids improve the elasticity and appearance of your skin. Some people choose to take supplements, but the most effective way to increase your intake of these vitamins and minerals is through a diet of whole, natural foods.
1. Green Tea
With a history stretching back over three thousand years, green tea has long been consumed in Asian cultures to support general health. Tea became popular outside of China at the beginning of the twentieth century when trade between Europe and Asia began to open up. Green tea has the highest levels of antioxidants of all the types of tea. Antioxidants help your body cleanse itself of environmental pollutants and harmful free radicals that are a byproduct of certain medications or of natural aging.
The University of Maryland Medical Center reports that green tea can reduce the negative effects of heart disease, prevent various cancers, and reduce inflammation associated with other health problems. The anti-inflammatory properties of green tea are what make it one of the best foods for your skin. A topical application of green tea can improve the appearance of your skin. After you make a cup of tea to drink, squeeze the water from the tea bag and lightly rub it over your face. You can also make a face mask with steeped tea leaves mixed with honey and lemon for clearer skin. However, drinking green tea on a regular basis is the most effective way to experience all the benefits of this amazing beverage.
2. Dark Chocolate
The Harvard School of Public Health reports that dark chocolate is rich in iron, copper, magnesium, zinc, phosphorous and flavanols, and nearly all of those minerals are important for skin health. Eating a limited amount of dark chocolate has been shown to have several positive effects on cardiovascular health, as well as other benefits.It is a myth that chocolate causes acne. If there is a correlation, it is the sugar, dairy, or other processed ingredients that are to blame for the inflammation. True dark chocolate should not contain dairy products or added sugar, which can have a negative impact on the skin. When purchasing dark chocolate, look for the percentage stated on the label; the number indicates the percentage of pure cacao. A higher percentage will have more antioxidant properties, but will also be more bitter.
3. Walnuts
The scientific journal Nutrients reports that nut consumption, especially walnuts, helps fight inflammation. Walnuts have the highest levels of omega-3 fatty acids of all plant foods, which makes them a superstar in naturally fighting disease within the body. Walnuts contain vitamins B and E in addition to their omega-3s and have been shown to help manage diabetes, combat cancer, and help alleviate skin problems including dandruff. Walnut oil contains the beneficial properties of the nuts and is delicious in baked goods in place of butter or other oils. Ground walnut shells make an effective natural facial or body scrub.
4. Red Wine
If you choose to drink alcohol, red wine is the healthiest choice you can make. High in antioxidants, red wine also contains resveratrol, which comes from the skin of the grapes used to make the wine. Resveratrol increases the absorption of omega-3 fatty acids, and helps protect against certain cancers and cardiovascular disease. Topically, resveratrol combined with benzol peroxide can help treat acne. Internally, drinking red wine instead of beer or liquor will be a small change for a healthier body.
5. Broccoli
Broccoli is high in vitamins C, K, B, zinc, calcium, iron, magnesium, folate, potassium, and fiber. Long-regarded as a health food, broccoli has been shown to help prevent cancer and reduce overall inflammation when eaten. The compound sulforophane in broccoli has gotten a lot of attention from scientists recently. When applied topically, broccoli can actually protect your skin from ultraviolet radiation. This property can shield wearers from the harmful UV rays that lead to skin cancer. Additionally, broccoli seed oil as an ingredient in a homemade skin care routine is high in retinol, a popular ingredient in anti-aging lotions.
6. Tomatoes
Tomatoes contain vitamins C, A, K, E, B, folate, magnesium, copper, and antioxidants. There are multiple antioxidants in tomatoes, but the most well known is lycopene. Lycopene can survives in tomato products even after processing, making it one of the few foods that doesn’t need to be consumed fresh to get the nutritional benefits. Studies show that regular consumption of tomatoes over time can help protect from sunburn and subsequent skin cancer. One-fifth of Americans will develop skin cancer at some point in their lives, and protecting against it with simple measures like increasing the amount of tomatoes you eat is easy.
7. Eggs
Egg yolks contain cholesterol, which could be concerning to people with a family history of heart disease. However, eggs also contain vitamin A, choline, biotin, zinc, and two important antioxidants. The white part of the egg, the albumin, contains protein that helps clear your skin of blemishes. One egg contains five grams of fat, which helps moisturize your skin and hair from within. There are also many topical applications of eggs that you can prepare to focus on specific issues you would like to treat. Combining eggs with ingredients like lemon juice, yogurt, or honey to create a mask can help combat dryness, acne, or enlarged pores.
8. Soybeans
Soy contains omega-3 and omega-6 fatty oils, vitamin K, folate, copper, phosphorous, manganese, antioxidants, isoflavones, and saponins. Studies have not been clear about the effect of soy on cancer, but have shown soy to reduce the risk of osteoporosis. Ingredients produced from soy have been shown to improve skin health when applied topically. Certain compounds can reduce wrinkles, improve brightness, and stop the development of sun spots. Soy products are included in many processed foods, but the health benefits are more likely to be gained from consuming soy in its least processed forms. Whole soy beans are the least processed form of soy, followed by tempeh, seitan, miso, and tofu.
9. Sunflower Seeds
Sunflower seeds contain selenium, copper, vitamins E, B, folate, antioxidants and fatty acids. These small but mighty seeds have been shown to reduce the effects of cardiovascular disease and other inflammation-related diseases. Sunflowers contain high amounts of vitamin E that helps the skin fight aging. The selenium helps prevent cancer and actually increases the positive effects of the vitamin E.
10. Sweet Potatoes
Sweet potatoes contain vitamins B, C, E, iron, copper, and potassium, and they are very high in vitamin A and antioxidants. Vitamin A is essential for healthy skin and hair, and one medium sized sweet potato contains over 400% the recommended daily value. With all its vitamins and minerals, the sweet potato boosts the immune system as a whole and is easily one of the top foods for healthy skin. Before taking concentrated supplements or prescription medicines for acne or other minor skin problems, try adding more of these top ten skin-boosting foods. They are a delicious way to heal your body from the inside out.
