We know that nutritious foods like fruits and vegetables are good for our health, fitness and overall well-being. Did you know that food plays an important role in the health of our skin, too? The food you eat can have a direct impact on the look and feel of your skin. Including certain foods in your diet can help to prevent early signs of aging, calm redness, and give you happy, healthy skin for years to come! In this post, we’ll talk about some of the nutrients that are good for skin health, and which foods you can find them in.
Vitamin E: Consuming vitamin E is great for your skin! Vitamin E is a powerful antioxidant, which means it fights inflammation in the body and skin. Inflammation can lead to irritation and redness in the skin, so consuming Vitamin E can help prevent this, and reduce signs of aging. Some good sources of Vitamin E include fatty fish, like salmon, avocados, sunflower seeds, and dark leafy greens like kale and spinach.
Protein: Protein is important for skin health because it provides the structure of our skin that keeps it looking supple and healthy. Collagen is the type of protein that makes up the connective tissues in the body and gives our skin support, and supported skin means more youthful-looking skin. Certain proteins are also antioxidants and can fight inflammation as well. Some good sources of protein include fatty fish, eggs, and legumes like black beans and lentils.
Vitamin C: Vitamin C supports collagen growth and is an antioxidant! Vitamin C can also help fight wrinkles and dryness in the skin- both of which can make skin look older. Look for brightly colored fruits and vegetables, like oranges, grapefruit, red and yellow peppers, and tomatoes, in order to get more Vitamin C in your diet.
Healthy Fats: Healthy fats are not only better for your heart, but they are also great for skin elasticity. They help your skin stay hydrated, which can reduce the appearance of wrinkles. Healthy fats can be found in walnuts, sunflower seeds, olive oil, avocado, and fatty fish. Just be aware of serving sizes- a small amount of nuts and seeds go a long way for glowing skin.
Selenium: Selenium is a mineral that packs a punch when it comes to skin health! Selenium has been linked to antioxidant activity and can help to protect against harmful UV rays, which can lead to skin cancer. A few examples of good sources of selenium include eggs, brazil nuts, and whole grains.
Try out some of our recipes that are packed with skin-healthy foods!
- This recipe for citrus-boiled salmon is full of protein, healthy fats, and Vitamin C
- Our avocado melon breakfast smoothie is packed with antioxidants and healthy fats to combat inflammation and give you glowing skin
- This baked kale frittata has it all: eggs for protein, selenium, and healthy fats and kale for Vitamin E and Vitamin C.
- Perfect for the season, this black bean summer salad is full of protein for boosting collagen!
Written by Emily JohnsonHealthyskin, Nutrients