Top 10 Skin Foods You Should be Consuming in 2021

 

vitamin c
Foods High in vitamin C on wooden board. Healthy eating. Top view

Beauty products are a great way to look after your skin, but skin starts with nourishment as well. Having a balanced diet and eating the right nutrients and vitamins will feed your skin and help it stay soft, supple and smooth. Antioxidant-rich food, fruits, vegetables, healthy fats and nuts are all part of a balanced diet for flawless skin. Read on below to see our top 10 foods.

  1. Avocados

This is number one on our list because this is the key to great skin. With monosaturated fats that give a healthy and happy glow, they are full of vitamin E to keep your skin looking hydrated and moisturised.

  1. Chickpeas

This may be an odd one for you, but this food is so versatile that it has to go on top of our list. Chickpeas are a low-glycemic food which has been proven to reduce pimples and red spots. The theory is that high glycemic foods increase blood sugar which leads to hormonal changes causing acne. Chickpeas slow down digestion and lower the blood sugar response.

  1. Carrots

This food is an interesting one because not necessarily does it actually make your skin healthy, but it contains carotenoid which gives your complexion more of a yellow tone, which is rated to look healthy. however, in saying this, carrots can help with anti-aging as the beta carotene can convert to retinol which is great for making your skin look younger and glowing.

  1. Eggs

Eggs are a great source of protein which is great for the skin, without the high fat. The bad types of fat can be detrimental to your skin causing the ageing process to speed up. Eggs are also a cheaper option when it comes to stocking up on your protein and healthy fats.

  1. Citrus fruits

Citrus fruits contain vitamin C which is amazing for collagen of the skin. This helps smooths over fine lines and wrinkles and a decent amount will help your overall skin texture. Many famous skin products out there also have a citrus fruit extracts to them to help with antioxidant benefits, and keep you looking fresh. Citrus fruits are also easy to incorporate into your diet by squeezing a lemon in warm water and drinking that in the morning. Great for your skin and your gut! It may sound gross but another thing that is great for your skin is the citrus fruit skin. There is a compound in the peel called limonene that offers U-V protective benefits.

  1. Salmon

Salmon has so many benefits to it including omega 3 and omega 6 fatty acids, which help nourish your skin and keep it hydrated. These essential fatty acids also produce anti-inflammatory compounds in your body which can help inflammatory skin conditions such as eczema and psoriasis. Salmon also contains vitamin D and protein which helps not only your skin but hair and scalp as well. If the idea of eating fish does not appeal to you, then you can look at taking supplementary fish oil capsules to substitute.

  1. Nuts and Seeds

Nuts and seeds are endless! From almonds, to cashews, to walnuts, to sunflower seeds – they all have their own benefits. Nuts are a great addition and snack to your diet which help your skin, hair, and nails. They are a good source of protein, vitamins including B and E, and also have omega 6 healthy fats. Walnuts for example are a powerhouse of good skin nutrients as they are loaded with antioxidants and omega 3 oils as well as vitamins, minerals and fibre. Nuts are versatile to eat, and delicious!

  1. Leafy Greens

These include spinach, kale and many other greens that again can be incorporated into your diet very easily. They are a great source of vitamin C and phytonutrients which have antioxidant and anti-inflammatory benefits. Spinach for example helps with the skin elasticity and is also a good source of iron.

  1. Berries

Berries are a delicious source for great skin. Blueberries, blackcurrants, and strawberries are all a great source for vitamin C. Vitamin C is essential for collagen production and repairs your skin from sun damage and environment toxins. And for example the superfood blueberries have high antioxidants which get rid of your skin toxins and clear your face inside and out! So treat them like a snack, or chuck them in your smoothie!

  1. Oats

These are one of the best grain sources out there. They have protein and biotin which is a type of vitamin B to help support keratin development. Also, oats add as a weight reduction food as well as they keep you full for longer bursting your crave to snack. Just like seeds and nuts, oats have many benefits for your skin and will keep you looking youthful.

So eat your way to better skin today. Not only will you see skin benefits, but I am sure your body and gut will thank you for it too!

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