Nourishment from the inside out is just as important for your skin. In addition to good hydration (which is vital for healthy skin), the skin benefits from a host of foods packed with healthy fats and antioxidant phytochemicals. Discover, too, which foods you’ll need to give a wide berth for the sake of your skin’s health and function.
Avocado
Avocado is the fruit of the avocado tree. This fruit is rich in skin-healthy monounsaturated fat and vitamin E. In a study, high intakes of monounsaturated fat were found to protect against wrinkles caused by sun damage.
Orange Veggies
They are rich in beta-carotene, a nutrient that the body uses to make vitamin A—which is vital for the growth and repair of skin tissue and for wound healing. This vitamin has also been linked to a reduced risk of skin cancer.
Oily Fish and Shellfish
The omega-3 fats in oily fish help to reduce inflammation in the body, and their vitamin D helps to address the decreasing ability to make this vital micronutrient with age. Shellfish are packed with zinc for wound healing and copper for skin pigmentation.
Tomatoes
Tomatoes (Solanum lycopersicum) are a fruit from the nightshade family native to South America.In addition to their skin-friendly betacarotene, tomatoes are rich in lycopene, which studies show may protect against sunburn. One study showed that those eating more lycopene (via tomato purée) had 33 percent more protection against the sun.
Citrus Fruits
The vitamin C in citrus fruits offers dual benefits. First, it’s essential for the production of collagen, a protein that gives skin its structure. Second, vitamin C within the skin’s epidermis protects against the free-radical damage from the sun’s UV rays.
Foods to avoid
- Sugary foods—High intakes of sugar can affect the skin via a process called glycation, where sugar molecules attach themselves to collagen, causing it to stiffen and become inflexible, resulting in wrinkles.
- Excessive alcohol—High intakes have been linked to an increased risk of melanoma skin cancer.
