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Glow foodsThe largest organ in the body is the skin, with a total surface area of nearly 20 square feet. The integumentary system is made up of the skin and its byproducts, including the hair, nails, perspiration, and oil glands. Protection is one of the skin's primary roles. It shields the body from environmental dangers like temperature, toxins, and pathogens. The pigment melanin acts as a chemical pigment defense against ultraviolet light, which can harm skin cells, and the skin includes secretions that have the ability to destroy microorganisms.

While you cannot stop aging, you can influence how it happens. The good news is that you can improve your skin if you're committed to eating healthy. Some foods and dietary practices can support radiant, healthy skin.

It's common to see changes in our skin as we get older, but why? Some factors that may impact your skin:

Dryness. When your cells are inadequately hydrated, you have dry skin. Skin cells shrink as a result of this. Dryness can also be brought on by dry weather, specific soaps, and too much sun.

Inflammation. Your skin may suffer if your body's inflammation level rises. Inflammation throughout the body may occur with a diet high in processed foods.

Oxidative stress. It occurs when free radicals harm your cells, then plays a part in skin aging. Free radicals are organic byproducts of human metabolism, sun exposure, and lifestyle choices like smoking, consuming alcohol, and eating a diet heavy in processed foods.

Consuming excessive amounts of processed or refined sugars and meals with a high glycemic index (dairy, carbohydrates, and bad fats) can actually aggravate skin, lead to breakouts, and possibly accelerate aging, according to the expert. Thus, use these items in moderation and keep in mind that supplements cannot replace a healthy diet.

You may help nourish your skin from the inside out by consuming more fruit, vegetables, whole grains, nuts, fatty fish, and legumes.

Nutrients that are good for your skin:

Vitamin E. An antioxidant, can lessen the risk of cell deterioration. Vitamin E-rich foods that are good for your skin includes almonds and sunflower seeds.

Vitamin C. Certain fruits and vegetables contain healthy levels of vitamin C in addition to antioxidants. Wrinkles can be fought using vitamin C. Vitamin C-rich foods that are among the greatest for skin include - Citrus fruits, Strawberries, Kiwi, Bell Peppers, and Broccolis.

Polyphenols. These are potent antioxidants that are present in many foods. The following are some of the richest sources of polyphenols - Grapes, Tea and Coffee, and Chocolates.

Omega-3 fatty acids. Reduces inflammation and improves cholesterol, assist in maintaining collagen levels in your skin, keeping it firmer. Fish is the best source of omega-3s, other sources include - Tuna, Sardines, Salmon, Herring and Mackerel. Here are some plant-based possibilities for an omega-3 boost if you don't consume fish – Canola or Soybean Oil, Chia Seeds, Flaxseeds, Walnuts or Almonds, and Edamame.

Lycopene. An antioxidant found in tomatoes, can help keep your skin smoother. Also, they are simple to incorporate into any cuisine, including salads, sides, sandwiches, and sauces.

Overall, following a diet rich in plant-based foods and limiting your intake of processed foods and alcohol is the best method to care for your skin. You might feel better if you consistently consume these suggested foods, and your skin will show it, according to Hopsecger.

Your skin's health can be dramatically affected by what you consume.

Make sure you're receiving the necessary nutrients to keep your skin protected. The foods on this list are excellent choices for maintaining the strength, radiance, and health of your skin. Thus, glow with these foods!

AA I Floricel N. Denopol, RND

 

References:

Picture of the Skin

https://www.webmd.com/skin-problems-and-treatments/picture-of-the-skin

The 12 Best Foods for Healthy Skin

https://www.healthline.com/nutrition/12-foods-for-healthy-skin

Foods for Healthy, Supple Skin

https://www.webmd.com/beauty/ss/slideshow-skin-foods

23 Foods To Eat for Healthier Skin

https://health.clevelandclinic.org/23-foods-good-skin/