Did you know healthy skin starts from within? In this blog article, nutritionist & registered dietitian, Molly Kimball shares the top foods for healthy skin.
What we put into our bodies - and just as importantly, what we DON'T put into our bodies - can significantly improve the appearance, health and texture of our skin.
There's a lot of hype about "beauty" foods and nutrients with promises of glowing, gorgeous skin. These foods not only help our skin but provide a host of full-body benefits - why not add them to our daily diets?
Top foods for healthy skin:
Research suggests that drinking four cups of antioxidant-rich green tea daily can help improve skin elasticity, texture and hydration, as well as increase blood flow and oxygen delivery to the skin.
Collagen is a main component of our body's skin, cartilage, ligaments and tendons, as well as our bones and teeth. Collagen is available as a nutritional supplement: Two tablespoons of collagen hydrolysate powder provides about 10-11 grams of protein and 40-45 calories.Supplementing daily with 5 to 10 grams of collagen hydrolysate has been shown to improve skin elasticity and hydration. It's also been shown to boost the density and structure of our skin's collagen, and help reduce collagen breakdown.
KALE, SPINACH, CARROTS, & RED PEPPERS
Kale, spinach, carrots, & red peppers are among the top foods that are rich in vitamin C which helps to counter the effects of sun exposure. They are also rich in vitamin A, which is essential for the maintenance & repair of skin tissue like collagen, which helps to promote healthy, younger-looking skin, (Dr. Julie Mermilliod, system chair of dermatology at Ochsner Health System).
Antioxidants may also help boost the protective effects of sunscreen. A diet rich in antioxidants will help negate the effects of skin-damaging free radicals. Antioxidant foods include green tea, spinach, & blueberries.
Not only can the immune-boosting probiotics in Greek yogurt help promote skin healing, they can also help alleviate skin inflammation. Look for Greek yogurt with little or no added sugar, like Fage 2% Plain Yogurt or Chobani Simply 100.
Omega 3-rich fats help to fight inflammation and hydrate skin from within. Omega 3s help to combat dryness and flaking, in part by helping to regulate our skin's oil production. Get your dose by incorporating omega 3-rich fish, such as salmon, tuna and sardines, at least three times a week, or add a daily supplement of fish oil or vegan omega 3 supplements that provide 1,000 mg of DHA and EPA.
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