A person's physical beauty is often seen from the quality of his/her skin; that is why many people invest a lot of money, time and effort on maintaining young looking, healthy skin. While many people spend a lot of money buying skin-care products that promise to make the skin look younger, brighter and smoother, experts in nutrition encourage people to turn to foods for skin health. These foods do not only improve the tone, texture, and appearance of the skin, they also promote general health, enhance your mood, and prolong your life. So, instead of spending your hard-earned dollars on creams, lotions and serums, learn more about the recommended foods for skin care and personal health.

Foods for Skin

1. Seafood

Seafood like sardines, tuna, salmon, and oysters are known to be beneficial for overall health and is an important component of the Mediterranean diet. Eating seafood promotes a healthy heart, but it also benefits the skin.

These are rich in omega-3 fatty acids, which reduce skin dryness and improve blood circulation to the skin. These essential fatty acids also reduce inflammation, which causes premature aging and worsens skin disorders like psoriasis and eczema.

Seafood is also rich in zinc, which helps prevent acne by metabolizing testosterone and reducing the production of sebum or oil. It can also help to slough off dead skin and produce new cells, which makes the skin glowing.

2. Fruits

Fruits like grapefruits, oranges, Acerola cherries, and tomatoes are rich in vitamin C, one of the active ingredients in many skin care products. This nutrient is important in the production of a protein called collagen, which is a primary component of the skin. A vitamin C-rich diet helps to prevent wrinkles by tightening the skin. It also fights inflammation and eliminates free radicals that cause premature skin aging.

3. Vegetables

Vegetables like carrots, broccoli, sweet potatoes, spinach, and pumpkin are super foods that contain beta-carotene, a compound that is converted to vitamin A. This vitamin is a potent antioxidant, which prevents cell damage and premature skin aging. Vitamin A is one of the main ingredients in many skin care products used for treating acne. These vegetables promote skin cell regeneration, prevent dryness and make the face look brighter and younger.

4. Nuts

Almonds, walnuts, and pistachios are some of the nuts that are packed with antioxidants like vitamin E. This nutrient combats skin aging by fighting free radicals generated by excessive sun exposure. Vitamin E also relieves skin dryness, maintains skin moisture and makes you look younger.

5. Whole Grains

Whole grains like buckwheat contain an antioxidant called rutin, which is known to combat inflammation leading to skin damage. Wheat germ is rich in biotin, a B-vitamin which promotes fat metabolism and prevents dry, scaly skin. Whole grains improve the complexion by preventing the formation of acne. Furthermore, eating whole grains instead of refined grains helps prevent the development of diabetes.

6. Other Foods

In addition to the basic foods that promote good health and beautiful skin, there are other foods for skin commonly found at home and the supermarkets. These include:

• Yogurt with flaxseeds for preventing wrinkles - Sprinkle some flaxseeds to your yogurt and take advantage of the rich omega-3 fatty acids they contain. These fight free radicals that cause skin damage leading to wrinkles.
• Blackberries, strawberries, blueberries, and plum for moist and young-looking skin - These are vitamin C rich foods that promote collagen synthesis and prevent age-related skin dryness.
• Mangoes, papaya, and apricots for rosy complexion - These fruits are rich in both vitamins C and A, which promote skin regeneration for brighter skin.
• Tofu and soymilk for firm skin - These healthy foods preserve collagen that plays a role in firming the skin. They contain isoflavones, which prevent the breakdown of collagen.