The Top 9 Foods for Healthier Skin

Sep 08
Foods for a healthy Skin

One of the biggest problems with our collective approach to health care is that people do not focus enough on prevention.

While you certainly could spend thousands of dollars on liposuction or bypass heart surgery, it makes much more sense to live a healthy lifestyle, eat correctly, and get enough exercise to avoid the well-known health problems associated with obesity.

The same logic can be applied to skin care. Today, people spend millions of dollars on all different sorts of skin treatments. From expensive creams and lotions to plastic surgeries, to radiation treatments to treat skin cancers, skin health care has become an expensive industry.

Like most aspects of healthcare, however, there are prevention strategies that can help people avoid the need to spend money on correcting skin problems.

While there are other strategies to protect your skin, what you eat will go a long way in helping to protect and fortify your skin.

Below, we look at the top nine foods that promote healthier, more vibrant skin and how these foods can help you avoid expensive treatments later in life. 

1. Fatty Fish and Fish Oils

Most of us probably learned during our adolescent years the link between fatty foods and acne.

While French fries and potato chips are high in saturated fats that are bad for both your skin and the rest of your body, fatty fish products offer “good” fats and oils that help to promote heart health while also protecting your skin.

Fatty fish oils are a great source of Omega-3 fatty acids which are very important for healthy skin maintenance. Lack of Omega-3 fatty acids can lead to dry, scaly skin, while a diet rich in Omega-3 will keep your skin moisturized and vibrant.

Furthermore, medical professionals have found that these fatty acids can protect your skin from certain autoimmune diseases that negatively affect the skin such as lupus and psoriasis.

If you cannot find a good source of fatty fish, you could also supplement your diet with fish oil pills that can be found at most pharmacies. 


2. Avocados

Another great source of essential fatty acids can be found in avocados. Besides offering the same benefits as fatty fish that we mentioned above, avocados also contain certain compounds that can protect the skin from sun damage.

For people who live in sunny areas or who spend lots of time outside, eating lots of avocados is a great way to avoid sun damage to your skin.

Lastly, avocados are known to be extremely high in Vitamin E which is a great anti-oxidant that protects skin from oxidative stress, especially due to aging. 

3. Walnuts

While most nuts are high in beneficial fatty acids, walnuts are the best nuts for promoting skin health.

Besides being high in omega-3 and omega-6 fatty acids, walnuts are also a great protein source. While most people get their protein from meats which can be high in unhealthy fats which negatively affect skin health, walnuts offer needed protein along while actually promoting a healthy and vibrant skin. 

4. Sunflower Seeds

As we mentioned above, vitamin E is one of the most essential nutrients for a healthy and vibrant skin.

However, many people might follow a diet that is deficient in this necessary vitamin. One way to make sure you are getting a plentiful supply of Vitamin E is through including a healthy dose of sunflower seeds in your diet.

One ounce of sunflower seeds contains 37 percent of the recommended daily dose of vitamin E. Furthermore, sunflower seeds are a great source of linoleic acid which is a needed source of Omega-6 fatty acids. 

5. Sweet Potatoes and Carrots

Your grandmother might have told you that foods that were orange in color were good for your health in order to get you to eat your carrots. As if often the case, the grandmotherly advice is usually true.

Carrots and sweet potatoes, to name two common orange-colored vegetables, are high in beta-carotene which is an essential element for holistic skin health. Beta-carotene also offers you Vitamin A, and just a ½ cup of sweet potatoes will give you. 

6. Red or Yellow Bell Peppers

The color of this common cooking ingredient makes it another great source of beta-carotene. By simply opting for the yellow or red peppers instead of the green ones, you can get over 90 percent of the recommended daily value of Vitamin A in just one cup of colored bell peppers.

Furthermore, bell peppers offer a tremendous amount of Vitamin C which is another important vitamin for overall skin health. Vitamin C helps create collagen which is a structural protein that keeps your skin strong and elastic. 

7. Dark Chocolate

Any excuse to eat chocolate is a good one, and nutritionists are continually offering evidence that dark chocolate or even raw cocoa beans offer numerous health benefits.

In terms of skin health, dark chocolate is extremely high in beneficial antioxidants that protect the skin. In fact, eating a regular amount of dark chocolate can help to protect your skin from UV radiation.

When on the beach, a dark chocolate candy bar might actually keep your skin from burning as quickly. Not all chocolate is made alike, however. If you want the added benefits, choose a chocolate that is at least 75 percent cocoa with minimum amounts of added sugar. 

8. Turmeric

Turmeric is the main ingredient in curry and other Indian and Thai dishes. Besides being delicious, turmeric offers a number of important health benefits.

It is a natural anti-inflammatory, which is good for skin health. Furthermore, a turmeric-based face cream is a great option to revitalize and moisturize your skin. 

9. Red Wine

Lastly, red wine is also known to offer certain anti-aging benefits. Besides keeping your spirit young, a daily glass of red wine will give you a needed amount of resveratrol which is found in the skin of red grapes.

This compound has been shown to contain antioxidants to help protect your skin from premature aging.

Regularly eating the nine foods listed above is one great way to protect your skin and avoid premature aging.