As an adult, you are more than likely to have over 20 square feet of skin, or about the size of a blanket! And that’s what skin essentially acts as, a blanket insulating and protecting the body’s delicate insides. And what we might not realize is, not only does it show what we eat affecting our body internally, but transpires externally. Learn how to keep its integrity and radiance with these super foods for glowing skin!
Did you know the humble eggs that you eat in your breakfast can give you a soft, supple and glowing skin? We all have seen many beauty products out there that feature eggs in their ingredient list. This is because other than being a good source of protein, eggs are also full of the antioxidants, namely lutein and zeaxanthin, which help increase protection against the harmful UV rays. Eggs also contain selenium, which is a mineral that helps maintain our skin's elasticity, keeping it young and glowing. We suggest cracking some eggs open for that healthy desirable skin as protein helps repair cells that suffered free radical damage. Eggs that are not only high in protein content but also contain biotin, an essential vitamin that protects against dry skin
- Chia Seeds
If you haven’t caught on to the powerful benefits of chia seeds as a food for glowing skin, it’s time to add this tiny, beauty superfood to your beauty cabinet. Chia seeds are a great source of cell-strengthening omega-3 fatty acids that reduce inflammation and protect the skin from sun damage. Chia seeds are a complete protein (those amino acids are crucial for healthy skin, hair, and nails) and they’re a good source of bone-building calcium and zinc, for blemish-free skin. Chia seeds are packed with soluble fiber that improves elimination and reduces bloating while making you feel fuller with fewer calories. With all of this, it’s easy to see why they are one of the best foods for skin. Create your own chia-seed pudding by combining a scoop of chia seeds and enough almond milk to cover until the seeds form a gelatinous outer layer—it’s an easy detox recipe to add to your diet for glowing skin!
Rich, creamy, and packed with good-for-you monounsaturated fats, avocados are one of the all-time best foods for healthy skin and hair. Key for healthy hair, skin, and nails, monounsaturated fatty acids or "good fats" can aid in lowering LDL (bad) cholesterol levels, while improving HDL (good) cholesterol levels. Avocados also contain antioxidants, fiber, potassium, magnesium, and folate; and one avocado is packed with more potassium than a medium banana—almost 900 grams! Additionally, studies show that avocados are "nutrient boosters," meaning they aid the body in absorption of nutrients from other foods. Try slices on a sandwich or salad or mash on toast or into your favorite guacamole recipe.
- Dark Chocolate
For all you chocolate lovers out there… Dark chocolate can actually be considered a superfood for your skin! Raw and natural dark chocolate offer polyphenols, powerful antioxidants in a wide variety of plant-based foods. Polyphenols may improve cell survival, prevent tumor growth, and defend against UV radiation, a major risk factor for most skin cancers. Yes, we see that smirk on your face! You anyway never need a reason to enjoy this sweet treat, but did you know that eating dark chocolate can help you give a glowing skin?! Perhaps now you have another reason to chomp on this sweet delight. High in cocoa flavanols (a plant compound), dark chocolate helps hydrate the skin and improve blood circulation.
Salmon and other fatty fish all offer omega-3 fatty acids, a type of “healthy” fat. Though renowned for their heart-protective properties, omega-3 fatty acids are shown to fight against aging by maintaining cell membrane integrity, allowing skin-benefiting nutrients and water in and keeping harmful waste products out. Wild salmon—not farm-raised—is one of the best food sources for omega-3 fatty acids, which helps keep your skin supple and moisturized. Salmon also has selenium, a mineral that protects the skin from sun exposure. The vitamin D in salmon keeps your bones and teeth strong and healthy, too. Try it grilled, baked, in your pasta, with a salad, in sushi
A complete protein that’s not animal based? Meet quinoa, your new beauty BFF for healthy, glowing skin. Quinoa has all nine essential amino acids, which build strong, youthful skin, hair, and nails and repair daily damage. Quinoa is actually a seed, one that’s gluten-free and nutrition-packed like its relative, spinach. In addition to its powerful protein content, quinoa is full of trace beauty minerals like iron, zinc, magnesium, manganese, and phosphorus, which help make it one of the best foods for skin. Its complex carbohydrates and low glycemic index steady your blood sugar and keep you full, yet free of bloating. Quinoa also supports healthy digestion with fiber that feeds healthy bacteria in your intestines. It’s a worthwhile beauty food to add to your diet for healthy, glowing skin.
- Olive Oil
Olive oil is a superfood for skin health thanks to its vitamin E, polyphenol, and phytosterol contents it delivers. The powerful antioxidant properties of each may protect from premature skin aging and restore skin integrity. Stock your kitchen with extra-virgin olive oil for a major dose of antioxidants that keep your skin looking supple and youthful. A moderate amount of olive oil in your healthy skin diet can help maintain a trimmer waistline, reduce the risk of heart disease and high blood pressure, and raise good HDL cholesterol levels. In addition to being a great beauty food for glowing skin, olive oil is anti-inflammatory (great for calming sensitive skin) and rich in vitamin E, a UV-protective vitamin that strengthens cell membranes and works in tandem with vitamin C to provide a fantastic defense against aging. For the biggest skin beauty benefits, it’s best to save olive oil for topping salads, dips, and vegetables after they’re cooked; use coconut oil (another one of the best foods for skin) for your high-heat cooking to avoid forming free radicals.