I have struggled with acne for as long as I can remember. It can be very frustrating to try a ton of products that never seem to work. They might topically treat the blemishes, but they really do nothing to promote the long term health of my skin and prevent future breakouts.
Your habits affect the overall health and look of your skin. Doctors advise against smoking because it prevents blood flow to your skin and proper exercise is also needed for healthy glowing skin.
I wanted to break down the main things we should be consuming for our optimal skin.
Healthy Fats
Photo by Greek Food Ta Mystika
Fatty fish such as salmon, mackerel, and herring contain essential omega-3 fatty acids and excellent foods for healthy skin. Omega-3 fatty acids are necessary to keep skin thick and moisturized. A deficiency in omega-3 can actually cause dry skin according to PubMed Central.
The omega-3 fats in fish help reduce inflammation, which causes redness and acne. They can also make your skin less sensitive to the sun's harmful UV rays.
Fatty fish is also a source of vitamin E - which is one of the most important antioxidants for your skin. Getting enough of this vitamin is essential for helping to protect your skin against damage from free radicals and inflammation.
Lastly, fish also provides your body with zinc, which regulates inflammation, overall skin health, and the making of new skin cells.
Zinc deficiencies can lead to delays in wound healing.
Avocados
Photo by Charles Rondeau
Avocados aren't just a social media trend, they're also high in healthy fats and very good for your skin. Getting enough of these fats is essential to keeping your skin flexible and moisturized.
Avocados are also a great source of vitamin E, which helps protect the skin from oxidative damage. Most Americans don't get enough vitamin E in their diets and may need to take supplements in addition to consuming foods high in the vitamin.
Some experts say vitamin E seems to be more effective when combined with Vitamin C. Your skin needs vitamin C to create collagen, which is the structural protein in your skin that keeps it strong and healthy.
A 100-gram serving, or about half an avocado, gives you about 14% of your daily value for vitamin E and 11% of your daily value from vitamin C.
Walnuts
Photo by George Hodan
Walnuts have many facets that make them ideal for improving your skin's health.
They are a great source of omega-3 and omega-6 fatty acids. As I mentioned before, consuming enough fatty acids is essential because your body cannot produce these fats itself. Omega-3 reduces inflammation in the skin, and help treat cases of psoriasis. Whereas too much omega-6 can actually cause psoriasis and other inflammatory conditions.
Walnuts contain a good ratio of these fatty acids which help fight potential breakout and inflammatory responses your skin might have.
Walnuts also contain other nutrients that help your skin glow. One ounce of walnuts contains 8% of your daily value of zinc. Zinc acts as a barrier between your skin and potential damages. It's also necessary for proper wound healing, and fighting bacteria and infection in the skin.
In general, nuts and seeds are good for your skin. Sunflower seeds are also great for your skin. One ounce (28 grams) of sunflower seeds provides 49% of your daily value for vitamin E, 41% of your daily value for selenium, 14% for zinc, and 5.5 grams of protein.
Veggies
Photo by Farzana Ahmad
Many different vegetables contain minerals that are great for your skin.
Broccoli contains zinc, vitamin A, and vitamin C. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from UV rays.
Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage as well.
Bell peppers contain plenty of beta carotene and vitamin C, both of which are important antioxidants for your skin.
Tomatoes are also a good source of vitamin C, and all of the major carotenoids, especially lycopene. These carotenoids have been known to prevent wrinkling.
Soy
Photo by Peter Griffin
Soy contains isoflavones or a category of plant compounds that can either mimic or block estrogen production in the body.
One small study involving middle-aged women found that eating soy isoflavones every day for 8 to12 weeks reduced fine wrinkles and improved skin elasticity.
In post-menopausal women, the isoflavones found in soy may also improve skin dryness and boost collagen levels. These isoflavones not only help to protect the cells inside your body from damage but also from skin cancer-causing agents like UV rays.
Chocolate
Photo by Petr Kratochvil
Lastly, if you needed another excuse to eat chocolate here it is. Cocoa has some phenomenal effects on the skin.
A group of scientists conducted a study, after six to 12 weeks of consuming cocoa powder rich antioxidants every day, participants experienced richer and thicker skin. The participants also noticed their skin was less rough and scaly, less sensitive to sunburn, and had better blood flow.
Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.
Make sure when you're picking out your treat you choose dark chocolate with at least 70% cocoa to get the best benefits with the least amount of sugar.
