30 May Discover the Best Foods for Skin!
The largest organ in your body is your skin. “Skin is your body’s coat. It protects you. It helps you stay warm when it’s cold, and cool when it’s hot. Your skin keeps all your insides in, from your heart and lungs to your blood and muscles,” describes the American Academy of Dermatology.
An addition to all that, your skin is a good barometer of health. If something is irritating your body or there is dysfunction or disease, the imbalance will show on your skin. “Our skin isn’t just a cosmetic covering — it’s the first line of our defense in our immune system” (SuperLife, 55). When you eat nutrient-dense, whole foods that (positively) impact your body’s insides, it will also show up on your skin.
Healthy, glowing skin happens one bite at a time. Eating fresh, whole foods loaded with the vitamins and minerals supports your skin.
The best foods for skin include (but are not limited to) foods high in antioxidants, Coenzyme Q10 (CoQ10), monounsaturated fats, selenium, and vitamin A and C.
Antioxidants
Antioxidants help slow down and prevent free-radical damage to your skin and body. Berries are a skin care superstar because they come loaded with antioxidants.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is a key antioxidant for your skin. While your body makes a lot of it when you are young, as you get older, it makes less and less. Help offset the deficit by eating whole grains. This can help minimize signs of aging on your skin.
Selenium
Brazil nuts and button mushroom have strong amounts of selenium, which fights free radicals in your body. Free radicals contribute to wrinkles and dry skin (and probably certain diseases, including skin cancer).
Vitamin A
Oranges, carrots, and cantaloupe are all packed with vitamin A. Leafy greens have it too. Vitamin A potentially helps wrinkles and brown spots look better.
Vitamin C
Vitamin C supports your skin by helping to undo sun damage to collagen and elastin. Citrus fruits, broccoli, leafy greens are foods to boost your Vitamin C intake.
Monounsaturated fats
Olive oil’s fat is about 75% monounsaturated fatty acids. A 2012 study that examined the diets of 1264 women, found that women who consumed a higher amount of olive oil (more than 2 teaspoons a day) had 31% fewer signs of aging compared to women eating a smaller amount (about 1 teaspoon). Notably, olive oil had a stronger impact than sunflower and peanut oils. In addition to contributing the high amount of monounsaturated fatty acids, olive oil also contains antioxidant polyphenols, which fight damaging free radicals.
Here are some of the best foods for skin to keep it healthy and glowing:
- Almonds
- Avocado
- Berries (blueberries, strawberries, raspberries, etc.)
- Brazil nuts
- Broccoli
- Citrus fruit
- Coconut oil
- Cod-liver oil
- Leafy greens
- Olive oil
- Pumpkin seeds
- Quinoa
- Sesame oil
- All antioxidant-rich foods
Check out this recipe for a delicious way to get some of these nourishing, skin-friendly foods into your SuperLife diet!
The Short Version:
Eat a wide variety of fresh, whole nutrient-dense foods that contain foods high in antioxidants, Coenzyme Q10 (CoQ10), monounsaturated fats, selenium, and vitamin A and C. Not only will they support a healthy SuperLife overall, they are also some of the best foods for skin!
Have you noticed any changes in your skin when eating a fresh, whole foods diet? What are your favorite “healthy skin foods?”
Resources:
http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/healthy-skin/faq-20058184
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