Not too much fat, plenty of vegetables, some proteins and lots of water – in short, this is the recipe for glowing, healthy-looking skin. The skin needs to be properly nourished to be supple and with a natural glow. And drinking enough water is setting up the right foundation for healthy skin. Did you know that there are studies showing that people eating mostly vegetables and olive oil have less wrinkles compared to others?
A good skin condition starts from within and it’s more about a varied, healthy diet and proper hydration than skincare. We tend to believe that if we invest in all the right products we can have the skin of our dreams, no wrinkles, no pigmentation spots and this will last forever. However, in most cases, it’s a combination of factors responsible for skin’s health and the foods we eat are very important. So, let’s see together what foods we should introduce to our diet to keep youthful-looking, glowing skin for as long as possible!
Foods with probiotics
If your skin is prone to allergies, eczemas or very much affected by sun exposure, the chances are you might need some probiotics in your diet. When we say probiotics, we often think of yogurt; however, it’s important to know that probiotics can also be found in other fermented foods such as sauerkraut and even bread. These kinds of foods can help improve your digestive health and with it also your skin condition.
Foods rich in omega 3
These fatty acids that we often find in fish are the key to a supple skin. Make sure to introduce salmon to your diet, as well as sardines, mackerel and herring. Vegetable oil can also be a good option if you want a natural source of omega 3, but also certain nuts and seeds such as walnuts, for example. And the good part is that these kinds of foods are also rich in fiber (the nuts and seeds), so they will make you feel fuller for longer. Nuts and seeds are a great option for a snack, especially if you are in a hurry, at the office, or you don’t want to give snack too much of your time.
Foods rich in vitamin A
Have you heard of retinol? Well, you probably have considering the fact that nowadays it is one of the most popular anti-aging ingredient used in skincare products. And you probably also know that retinol is just a vitamin A derivate. But why is it a good idea to choose foods rich in vitamin A? Our body transforms vitamin A in beta carotene – a pigment that protects skin from the damaging UV rays that cause premature aging of the skin. Vitamin A can be found in eggs, liver, butter and in smaller quantities in fruits and veggies such as carrots and apricots. So, more than choosing skincare products with retinol, it’s important to have foods rich in vitamin A.
Foods rich in vitamin C
We all know that vitamin C is one of the most potent antioxidants we can find. And so easily available in most countries around the globe. Vitamin C is also a popular ingredient in skincare products that target pigmentation spots, a whitening effect and other skin conditions. To get your daily dose of vitamin C for a healthy, glowing skin, you should have oranges, lemons, kiwis, but also cabbage, tomatoes and bell peppers in your daily diet.
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Foods rich in vitamin E
We’ve only got to learn about the benefits of using vitamin E for the skin and hair in the last years. Another potent antioxidant, vitamin E can be found in vegetable oils and also in nuts and seeds. Vitamin E can make a big difference when it comes to dry or mature skin, so make sure to get a vitamin E supplement or to choose foods rich in vitamin E every day.
Vitamin E Oil by Nature’s Bounty (, Supports Immune Health & Antioxidant Health, 30,000IU Vitamin E, Topical or Oral oil, 2.5 Oz )
It’s important to keep in mind that a healthy skin is sustained with proper nutrition. Whenever you get a chance, choose fresh fruit and vegetables, as well as nuts and seeds. Other types of foods should be consumed in moderation. More importantly, make sure to drink at least two liters of water or herbal tea infusion per day to keep your body hydrated. Avoid as much as possible overly processed foods or foods rich in sugars as they can have a negative impact on your skin.