We’ve all heard the saying, “You are what you eat.” Studies over the last few year have uncovered the truth behind the expression.
Besides improving one’s well-being, certain foods in a diet can also create a clear and healthy complexion. In “The Beauty Diet,” nutritionist Lisa Drayer, M.A., R.D., wrote, “I stand firmly behind the fact that what you put into your body- including all of the food and beverages you consume on a daily basis- will come out through your physical appearance. When you eat a healthy, antiaging beauty diet, you exude confidence while looking your absolute best.” Applying makeup, cleansers, moisturizers and other skin products may improve skin, but the most beneficial and lasting skin aid is a diet full of rich “superfoods.”
10 Foods that Produce a Healthy Complexion
1) Blueberries: Filled with rich antioxidants, blueberries fight against aging while working as an anti-inflammatory on skin. Vitamins C and E in blueberries also help make skin appear younger by eliminating chemicals that damage skin from the body.
2) Omega-3 rich fish- Wild salmon, sardines, mackerel and herring contain omega-3 fatty acids that moisturize the skin and minimize redness, wrinkles and inflammation. The healthy fats and oils in fish have also been proven to protect skin from harmful UV rays of the sun.
3) Leafy Greens- Some examples of beneficial leafy greens include spinach, kale and Swiss chard. The vegetables are composed of several vitamins and minerals such as vitamins B, C and E, calcium, iron, potassium, magnesium and omega-3s. Such nutrients help heal skin blemishes. Because leafy greens are filled with water, they also hydrate skin and produce a glowing complexion.
4) Dark Chocolate- Many believe that desserts can make skin oily with acne, but dark chocolate serves as a healthy fat. Flavonoids in dark chocolate protect skin from the sun while also improving blood flow, which results in a clearer and smoother complexion. For best health results, make sure dark chocolate contains flavanol and at least 60 percent cacao.
5) Kiwi- Composed of high vitamin C amounts, kiwis help build collagen which firms skin. The process prevents early aging and reduces wrinkles. Besides enhancing skin, kiwi’s antioxidants also build strong teeth, bones and eyes.
6) Whole grains- White flour foods clog pores and aggravate skin, whereas whole grains contain the B-vitamin biotin which helps moisturize skin. The vitamin also helps cells produce healthy fats which leave skin even and smooth.
7) Walnuts- In walnuts, omega-3 fatty acids help smooth out skin which results in a more radiant complexion. The healthy fats improve skin elasticity and replenish moisture from the inside out. In addition to soft skin, walnuts produce healthy hair and bones and bright eyes.
8) Yogurt- According to fitnessmagazine.com, one cup of low-fat yogurt contains more calcium than one cup of fat-free milk. Calcium strengthens bones, nails and teeth, and supports good posture. Yogurt is also comprised of B vitamins that promote cell production and replenish smooth, clear and radiant skin.
9) Sweet Potatoes- Beta carotene, an antioxidant in sweet potatoes, fights aging and maintains a young and nourished complexion. When eaten, the beta carotene also turns into vitamin A and repairs older skin cells by building new ones. New skin cells make skin appear and feel healthier.
10) Water- Water may not be considered a food, but it serves as the best hydrator for nourished and glowing skin. Drink eight 8-ounce glasses of water a day for a radiant and healthy shine.
In addition to the list, other fruits, vegetables and foods are beneficial to skin. When choosing fruits and vegetables to consume, pick ones that are colorful and natural to gain the most benefits and antioxidants. Adding healthy foods to one’s diet is an important step that can improve both skin and overall health.
References:
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/top-10-superfoods-for-skin-and-hair/
http://www.marieclaire.co.uk/lifestyle/best/6654/10/skin-perfecting-super-foods.html#landing
http://www.webmd.com/diet/features/superfoods-everyone-needs
http://www.self.com/fooddiet/2010/09/food-lovers-guide-to-great-skin-slideshow
http://articles.cnn.com/2006-12-20/health/health.chocolate_1_mary-b-engler-chocolate-milk-dark-chocolate/2?_s=PM:HEALTH
http://health.howstuffworks.com/skin-care/information/nutrition/5-foods-for-beautiful-skin5.htm
http://www.self.com/fooddiet/blogs/healthybites/2009/09/recipe-roundup-the-sweet-potat.html
http://www.uwhealth.org/madison-plastic-surgery/the-benefits-of-drinking-water-for-your-skin/26334
“The Beauty Diet” by Lisa Drayer