Getting proper nutrition boosts your chance of maintaining healthy, youthful-looking skin. Adding certain foods to your diet helps prevent early signs of aging, while other foods contribute to acne and skin irritation.
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Omega 3-Rich Oils
Getting too little essential omega 3 fatty acids in your diet can take a toll on your skin. The University of Maryland Medical Center reports that omega 3 deficiencies cause dry skin, which can make the appearance of wrinkles more severe. Make sure you get plenty of these essential fats by eating plant-based oils like walnut, pumpkin seed, canola, soybean, and flax seed oils.
Fatty fish, like salmon and tuna, are also rich in skin-moisturizing omega-3 fatty acids — and the protein in these fish helps maintain youthful-looking skin, according to Mayo Clinic. Try grilling salmon or adding it to salads — or eat tuna salad sandwiches made using low-fat mayonnaise or soy-free vegenaise.
Nuts and Seeds
Like fatty fish, nuts and seeds are excellent sources of heart-healthy fats and skin-strengthening protein. Walnut and pumpkins seeds are especially rich in omega-3 fatty acids. Nuts are also rich in antioxidant vitamin E, which is crucial for youthful-looking skin.
Fruit and Vegetables
Because fruit and vegetables are rich in antioxidants, substances that help reduce damaging effects to your skin from oxidation, they make excellent additions to skin-friendly meal plans. Mayo Clinic reports that fruits and veggies that are especially good for your skin include tomatoes, spinach, other leafy greens, carrots, apricots, blueberries, lentils, peas and beans.
Foods to Avoid
While adding skin-friendly foods to your diet can take years off your appearance, certain foods can cause skin irritations and breakouts. Such foods include added sugar and sweets, sugary drinks, refined grains like white rice and white pastas, high fat meats, and foods rich in sodium, according to Cleveland Clinic. So steer clear of these foods when possible to maximize your skin’s natural youthful look.
What foods do you eat for healthy skin?