It is known that an unhealthy diet can impact your health, causing weight gain, damaging your metabolism or some of your organs such as your liver and your heart. But did you know that what you eat can also affect the biggest organ you have- your skin?
Here are some of the best whole foods that can keep your skin healthy and young:
- Fatty fish
Rich in Omega-3 fatty acids, fatty fish such as herring, salmon and mackerel are excellent to maintain your skin supple, thick and moisturised. They are also a great source of Vitamin E – a great antioxidant that is known to reduce inflammation & to protect your skin from free radicals and autoimmune conditions like lupus or psoriasis. Fatty fish also contain high-quality protein- needed to maintain the strength of your skin, zinc- a great mineral that helps against redness and acne and other antioxidants that regulate inflammation and wound healing, promoting skin regeneration and overall skin health.
Another healthy snack- avocado contains fats that are essential for a supple, young skin. Getting enough avocado in your diet can help protecting your skin from UV damage and from oxidative stress. These fats can also improve your skin’s metabolism, regulating the rate of cell turnover, the collagen production and diminishing fine lines and wrinkles. Another vitamin with a great role in the synthesis of collagen is Vitamin C. It not only makes your skin stronger, helping your body produce more of this main structural protein but it also enhances the effects of Vitamin E.
Walnuts – high fiber foods with lots of benefits for healthy skin. A great source of omega-3 and omega-6 fatty acids- fats that your body cannot produce alone- walnuts can fight the potential inflammatory response in your body, combating bacteria and supporting the wound healing process. Great for those who suffer from skin conditions because of its good ratio of fatty acids, walnuts are also a great source of zinc, Vitamin E, selenium and protein- all important nutrients your skin needs to stay healthy.
- Sunflower seeds
A skin-boosting whole-food, sun flower seeds make a great snack to munch on but also a great source of Vitamin E, zinc, selenium, protein and copper. When these nutrients travel through your system, they neutralise the free radicals that threaten the health of your skin cells, reducing this way the risk of skin conditions.
- Sweet potatoes
Sweet potatoes are an excellent source of beta-carotene. This nutrient which converts into Vitamin A, acts as a natural sunblock, protecting your skin cells from UV exposure. Usually found in oranges, carrots and spinach, beta-carotene can also add a warm color to your skin, prevent cells’ death and the appearance of wrinkles. Great to add in a low carb diet and amazing in healthy dinner recipes, sweet potatoes can provide your body six times the DV of Vitamin A.
- Red or yellow bell peppers
Another great source of beta-carotene, bell peppers also contain Vitamin C, necessary in the synthesis and production of collagen, that structural protein that keeps your skin healthy, firm and young. Only one cup of red bell pepper contains 156% of the DV for Vitamin A and 211% of the DV for Vitamin C.
One of the most nutritious whole-foods, broccoli is packed with important nutrients for your skin’s health: Zinc, Vitamin A, Vitamin C, lutein & sulforaphane. Lutein works just like beta-carotene does, protecting your skin from sunburn and preventing skin cancer to develop. Sulforaphane on the other hand, is a special compound with impressive health benefits, that acts like an anti-cancer agent neutralising the free radicals in your system. It also helps you maintain a healthy level of collagen, for a plump skin without fine lines and wrinkles.
Another great source of Vitamin C, tomatoes are an excellent option for maintaining healthy skin. They contain all the major carotenoids: beta-carotene, lycopene & lutein known to protect your skin from sun exposure and help prevent wrinkling.
Soy can help you achieve a smooth, elastic skin because the isoflavones it contains can mimic or block estrogen in your body. These compounds not only protect the collagen levels in your body but also shield your skin from UV damage and some forms of skin cancer.
- Dark chocolate
Did you need another reason to eat chocolate? Here’s one. Cocoa powder is high in antioxidants and perfect if you want to achieve a thick, hydrate, plump skin. This healthy snack is quite phenomenal for your skin, making it less scaly, less rough and less sensitive to UV radiation. But before adding chocolate in your diet, make sure it contains at least 70% cocoa and keep the added sugar to the minimum.
- Green tea
Protect your skin from ageing and sun damage by drinking more green tea. Packed with powerful compounds like catechins, green tea can improve the elasticity, thickness and moisture of your skin. Like all the other antioxidant whole-foods, this ingredient can reduce inflammation and redness and delay the signs of ageing.
- Red grapes
Famous for their resveratrol content, red grapes offer a wide rage of benefits from reducing the affects of aging to slowing down the production of free radicals. Resveratrol is found in the skin of red grapes but also in red wine. So, if you want to make sure you enjoy the full benefits of this famous antioxidants add more red grapes and berries in your diet but don’t exaggerate with the wine consumption. Alcohol is not good for your skin.
All these plant-based ingredients can enhance the health of your skin if you eat enough of them on a daily basis. Not consuming these whole-foods that are packed with vitamins, minerals and other important nutrients that your skin needs, can result in multiple health outcomes.
To make things easier, ALLKME developed a vegan formula: Youth Fountain than contains all of these antioxidants, together with other 19 collagen-rich foods that are great for your skin. This collagen booster can help your body produce more collagen, repair the existing collagen structures & fight the sings of ageing from within.
So, if you don’t have enough time for groceries but you still want to achieve a younger look, you may want to try this plant-based collagen formula that can help you get a healthy, glowing, revitalised look, promoting cellular growth and tissue regeneration.