WHAT TO INCLUDE IN YOUR DAILY DIET FOR HEALTHY SKIN
What you eat can have a big impact on your skin health. Make sure you're getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong and attractive.
1. Extra Virgin Olive Oil - Extra virgin olive oil is one of the healthiest fats on earth.it helps to prevent many common diseases associated with aging. Olive oil may also help your skin look younger. studies suggest it has strong anti-inflammatory effects on the skin and may protect it from sun damage.Additionally, nearly 73% of olive oil consists of monounsaturated fat, which is associated with increased skin elasticity and firmness .
2. Green Tea - Green tea is high in antioxidants, which can protect against free radicals. Free radicals are unstable molecules that form during metabolism and in response to stress. Antioxidants change their structure so they are unable to cause damage. Green tea is particularly high in antioxidants called polyphenols, which can fight diabetes, insulin resistance, inflammation and heart disease. Polyphenols may also help protect collagen, the main protein in your skin. This may reduce and even partly reverse some signs of ageing.
3. Fatty Fish - Fatty fish is truly an anti-aging food.it protect against inflammation and damage that occurs during sun exposure. Salmon, one of the most popular types of fatty fish, has an additional component that may keep your skin looking younger. It contains a carotenoid antioxidant called astaxanthin, which is responsible for the pink color of salmon.
4. Dark Chocolate/Cocoa - Dark chocolate contains antioxidants called flavanols, which protect the skin from sun damage. However, the amount of flavanols varies significantly among different types of chocolate.
5. Vegetables - Vegetables are extremely nutrient-dense and very low in calories. Many vegetables are also high in carotenoids like beta carotene. These can protect against sun radiation and free radicals, both of which can lead to skin ageing. Some of the best sources of beta carotene are carrots, pumpkin and sweet potatoes. Many vegetables are also rich in vitamin C, which is important for collagen production and has strong antioxidant effects.
6. Flax seeds - Flax seeds have amazing health benefits. They are great source of an omega-3 fatty acid called ALA, which protects your skin from sun radiation and may reduce sun-related skin damage. In controlled studies, women who consumed flax seeds or flax oil for 12 weeks showed improved hydration and smoother skin .
7. Pomegranates - Pomegranates are one of the healthiest fruits. Their antioxidant activity appears to be even higher than that of green tea. They also help protect the skin from sun damage. The different parts of the pomegranate may work together to repair damaged skin and increase collagen production.
8. Walnuts and Almonds - They are rich source of omega 3 fatty acids and antioxidants which protects the skin from ageing and sun related skin damage.
9. Avocados - Avocados are rich in heart-healthy fat, fiber and several vitamins and minerals that are essential for health.They also taste delicious and are extremely versatile. Furthermore, avocados contain unique compounds called polyhydroxylated fatty alcohols. These can fight inflammation, protect your skin from the sun and help repair damaged DNA. Their high content of monounsaturated fat and the antioxidants lutein and zeaxanthin provides additional skin and DNA protection.
10. Tomatoes - Tomatoes provide many impressive health benefits, several of which can be attributed to their high lycopene content. Lycopene is a type of carotenoid that reduces your risk of heart disease, stroke and prostate cancer . it also protect your skin from the damaging rays of the sun.
11. Water - Drink more water. Drinking at least 8 glasses a day will help rid the body and skin of toxins. Everyone will not agree that water consumption will improve skin but it certainly can't hurt. Many people often report that by increasing their water intake, their skin has a more radiant glow .
12. Get proper sleep and exercise on your daily routine as both are essential for healthy and glowing skin - A goodnight's sleep can mean good skin health because when you're sleep-deprived, your body makes more of the stress hormone cortisol. Elevated levels of cortisol can lead to increased stress and inflammation in the body, hurting your skin's quality. Daily exercise will makes you sweat and hydrate the skin, moreover that will help to eliminate the toxins from your body.