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Superfoods for Skin Care: 13 Foods to Add to Your Diet ASAP

Superfoods for skin health provide many essential vitamins, minerals, and antioxidants. Learn more about the 13 foods for skin care to add to your diet now!

By

The Reserveage Team

Aug 4, 2022

Superfoods for skin health provide the richness of vitamins, minerals, and antioxidants. All of these nutrients work together for the beauty that shines from within. Skincare is more than just the topical application of beauty products – it’s more about what goes in your tummy! What you eat regularly impacts the way your skin ages. So, to help your skin get the desired love and nourishment, read on for a list of 13 superfoods that’ll help you get the glow!

Top Food for Healthy Skin

Apple Cider Vinegar

Are you looking for a pH balancer for healthy and glowing skin? Apple Cider Vinegar it is - a spoonful in a glass of water can do wonders!

Opt for one that’s raw and unrefined, and use it in homemade dressings or whichever way suits you. It may taste acidic, but in actuality, it is alkaline and helps balance acidic food in your body while maintaining a healthy pH balance. By working as a digestive tonic, it cleanses the body and lowers the waste-elimination burden on your skin. This means it can help treat breakouts and soothe acne. Apple cider vinegar also comes in handy for cleansing your scalp and keeping dandruff at bay, so it’s definitely a necessity in your pantry and maybe even your bathroom.

Avocados

Aiming for healthy and glowing skin? Eat avocados! Avocados are a rich source of healthy fats, vitamin E, and C.  Vitamin C and E help in protection against oxidative damage (leads to signs of aging) caused due to the sun and environment. A 100-gram serving or approxim

ately 1/2 an avocado can help provide 10% of the Reference Daily Intake (RDI) for vitamin E and 17% for vitamin C.

You can eat it or apply topically - both ways, it works as a great moisturizer and helps your skin glow while also fighting acne.

Berries

Blueberries, raspberries, goji berries, elderberries, and blackberries - the more berries, the better! There’s no picking one; all of them are rich in fiber and antioxidants. They help protect the skin from several triggers that lead to aging including wrinkles, dullness, uneven skin tone and loss of elasticity. Berries also assist in making your skin look fresh and healthy. Their sweetness can satisfy your sugar cravings too. You can even apply crushed berries topically for a refreshing glow!

Dark Chocolate

Cocoa can help your skin in unimaginable ways - so, the next time you eat chocolate, have it guilt-free. But, you need to consume one with 70% cocoa and less sugar to get the maximum benefits as the high presence of cocoa helps with nutrient absorption. It assists in reducing stress hormones by instilling a sense of happiness and helps prevent the breakdown of collagen - the protein that keeps wrinkles at bay. This keeps your skin plump and youthful.

Its rich antioxidant flavonoids help in protecting the skin from the harsh sun rays. Abundant in vitamins A, B1, C, D, and E, along with iron and calcium, dark chocolate provides nourishment to your skin from the inside out and helps it stay moisturized.

Fatty Fish

Omega-3 fatty acids are essential to keep the skin thick, supple, and moisturized. And, a deficiency of these fatty acids can cause the skin to dry up.

Fatty fish like salmon, herring, and mackerel are some of the best sources of omega-3 fatty acids and play a crucial role in maintaining healthy skin. They (fatty fish) are also great sources of vitamin E and help in protecting the skin against free radical damage and inflammation. Moreover, fish are also rich in zinc and protein, essential for generating new skin cells and maintaining the integrity of your skin. 

Flaxseeds, Chia, and Hemp seeds

Add these beauty seeds to your salad or smoothies and delve into the protein nourishment. Your skin deserves it! They are rich sources of omega-3 fatty acids, protein, and fiber. They are building blocks for healthy and glowing skin and help boost new collagen production. It also has anti-aging and anti-inflammatory properties that may keep your skin beautiful and calm.

Green Vegetables 

For an internal glow, don’t miss out on your greens. Leafy greens like spinach, kale, and collard greens, as well as others like broccoli and Brussels sprouts, can make a huge difference in how your skin feels and looks. Broccoli’s green heads are rich in sulforaphane that may help the skin from the sun damage and may help prevent skin cancer. So, don’t forget to include them in salads, soups, and delicacies for dinner!

Moreover, green vegetables are rich in vitamin K and a powerhouse of nutrients that can help improve blood circulation and coagulation. Zinc helps prevent acne breakouts and reduces inflammation - and guess which green is rich in zinc? Spinach! The leafy greens also contain zeaxanthin, which is a naturally occurring antioxidant that helps in evening out skin tone.

Oysters

Oysters are a rich source of zinc and may work as acne busters. Zinc is crucial for healthy collagen production – eating a portion of oysters per week can help reduce unwanted aging and premature sagginess. They even help fight free radicals that may cause premature aging to give you a smoother complexion.

Quinoa

Our protein-packed buddy that’s best friends with the kitchen has a lot to contribute towards skin beauty. Thanks to its high content of riboflavin - a compound that helps with your skin’s elasticity. They also help in the production of connective tissues that reduce fine lines and wrinkles. Quinoa also contains essential amino acids that help with maintaining strong, youthful skin, hair, and nails. They are also gluten-free and contain traces of beauty minerals like zinc, magnesium, manganese, and phosphorus.

Sweet Potatoes

With their sweet taste, they even provide sweet skin! Sweet potatoes are a rich source of beta carotene, an antioxidant that transforms into vitamin A in our body. This vitamin is one of the best vitamins for healthy skin. Derivatives of this vitamin may help reduce oil production in the skin - reducing acne and breakouts. Vitamin A deficiency has been associated with dull and dry skin. So, for a glowing, healthy, supple skin, boil or bake your sweet potatoes and delve in its wholesome goodness.

You can even cut a sweet potato into two slices and rub it directly under your eyes to relieve the extra baggage. 

Tomatoes

Look into any salad; you’ll surely find tomatoes in all of it, guess why? Well, probably because they are delicious. But more importantly, because they are the best sources of lycopene (a carotenoid), an anti-aging antioxidant that can help prevent heart diseases. Tomatoes are also good sources of vitamin C and all other major carotenoids.

They may help in protecting your skin from the damage caused by the sun due to the presence of beta-carotene, lutein, and lycopene. Consider consuming tomatoes with a rich source of fat like cheese and olive oil to boost the absorption of carotenoids.

Turmeric

Turmeric has long been known for its healing properties and cosmetic benefits. It belongs to the ginger family and is beneficial as it contains curcumin – a bioactive compound with rich anti-inflammatory and antioxidant properties. 

These properties are what contribute towards the natural glow your skin needs! Try this turmeric mask and observe the beauty power of turmeric – mix a small amount of yogurt, honey, and turmeric. The resulting paste shouldn’t be too thick or runny – just of the perfect consistency for it to stay on your skin. Wash it off after fifteen minutes – this mask will help your skin brighten up. And remember, turmeric stains very easily.

Or, for a cold night, you can make a warm turmeric latte and sip on its goodness – your skin will thank you!

Walnuts

Walnuts are a rich source of fats, zinc, vitamin C, and E – these are the nutrients that are required for maintaining the healthy functioning of the skin. They contain healthy fats that your body cannot produce – especially omega-six and omega-three. Their nourishing fats will help your skin stay moisturized and assist in reducing the toxins that cause skin damage.  Add them to your cereals or a bowl of smoothie for the much-needed crunch. You can even mix it into your salads to make them delicious.

A diet that’s focused on good quality lean proteins, healthy oils, fiber, fresh fruits, vegetables, and spices will support your skin health. And, with these few superfoods for skin care, you can start your journey towards healthy and glowing skin. If you happen to be craving more vitamins and minerals, try adding skin supplements to help you reach your goals. Not only are they easy to work into your daily health routine, but they can also come in delicious forms like candies and chews - technically another food!