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Beautiful skin starts on the inside, so before you throw your hard-earned cash away on costly creams and expensive spa treatments, try adding some of these tasty, healthy treats to your diet. Along with regular exercise, sufficient sleep and daily cleansing and moisturizing, certain foods help put a rosy glow on your cheeks.
Our skin is constantly exposed to damage from free radicals caused by pollution and UV radiation, and blueberries offer a potent defense against these DNA-damagers. Renowned free-radical fighters, these sweet little bursts of flavor have more antioxidants per serving than any other fruit.
Nuts in general are excellent additions to a skin-friendly diet. Tightly packed little power houses of vitamin E and monounsaturated fats, almonds are particularly helpful in maintaining elasticity and protecting from dryness and premature aging. Gobble them up by the handful or add to yogurt, cereal or salad.
Go for the green. Packed with potent anti-oxidant beta-carotene, as well as lots of potassium, fiber, lutein and folate, vitamin-rich spinach helps slow aging while infusing skin with a youthful glow. Super in salads or steamed, spinach assists in the DNA repair that helps reverse sun damage and protect from cancer.
Beneficial to the complexion whether slathered on as a mask or eaten with a vitamin-boosting mix of fruit, Vitamin-A rich yogurt is a treasure trove of protein and vitamins. A delicious way to clear and smooth the skin while strengthening the immune system, yogurt is a super source of bone-strengthening Vitamin D. Be sure to select sugar-free non-fat or low-fat varieties.
Like most of the citrus family, oranges are packed with Vitamin C, vital for the production of collagen, which keeps skin from wrinkling and sagging. Eat them whole or have a big glass of orange juice each morning for increased protection from damaging free radicals. Vitamin C is a major component in many skin care products and is known to improve the circulation, boosting your rosy glow.
We all know fruits and veggies are great for our skin, but protein is another important component of nourishing a youthful complexion. Low in fat and packed with zinc and protein, tasty, economical chicken is great for keeping skin fresh, reducing inflammation and promoting growth of skin-regenerating collagen. Be sure to remove chicken’s skin and fat to keep the calorie count low.
Fish is great for skin, and salmon is one of the best, brimming with omega-3 fatty acids that help heal inflamed skin, prevent fine lines and de-clog pores. Tropical fish snapper is also high in anti-inflammatory fats as well as selenium, which helps prevent sunburn and even out skin tone.
Rich in vitamins and minerals, tomato sauce is a super-concentrated source of lycopene, which is thought to help the skin protect itself from ultra-violet light. That hearty helping of whole grain pasta and tomato sauce can help prevent future sunburns.
Like many of the yellow-orange veggies, luscious sweet potatoes are loaded with beta carotene, which the body converts to Vitamin A, a powerful anti-oxidant that combats premature aging, cell damage and acne.
Simply substituting unprocessed whole grains for unhealthy processed white bread can have amazing benefits for your skin, helping it retain moisture and guarding against acne. Wholegrain buckwheat is rich in the inflammation soothing glycoside Rutin, while a spoonful of biotin-rich wheat germ baked in your bread or stirred into yogurt or salad can assist your skin in processing fats, keeping skin smooth and youthful.
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