Want a glowing skin? 9 foods that can give you that

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For your general health and wellbeing, nutrition is very important. That’s why it is can be said that ‘we are what we eat.’ An unhealthy diet can damage your metabolism, hurt vital organs like liver, kidney and heart, and also cause weight gain. What you eat can also either have good or drastic effects on your skin.

Studies and researches carried out on dieting and the body have shown that what you put in your body; either in solid or liquid form, affects the health of your skin in one way or the other.

Therefore, in order to get your glow on, you should get in here as we take a look at foods that can keep your skin healthy and glowing simultaneously

Here are some foods to eat to help you get your glow on:

  • Fatty Fish

Fatty Fish, such as salmon , sardines, anchovies and  mackerel, have amazing beauty and skin care benefits. They are high in omega-3 fatty acids and Vitamin E, which are important for maintaining the health of your skin. Omega-3 fatty acids are necessary to keep your skin supple, thick and moisturized. Absence of omega-3 acids in the body can result in dry skin.  Omega-3 fatty acids in fish help reduce inflammation, which can cause acne and redness. They make your skin less sensitive for harmful UV rays.

Vitamin E is one of the most important antioxidants for your skin. Getting enough vitamin E in your body is essential as it helps protect your skin against damage from inflammation and free radicals.

Fish also provides zinc, which oversees and regulates the production of new skin cells, inflammation and overall skin health. Absence of zinc can lead to lesions, delayed skin healing and inflammation.

Studies have also shown that fish oil supplements may fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus

  • Avocado

Avocados are high in healthy fats. These fats help improve the health of your skin. They are one of the building blocks of a healthy skin because they are highly concentrated in healthy oil. Getting enough of them is essential to keep the skin moisturized and flexible, also ensuring supple, springy skin. Avocados embody compounds that can prevent your skin from UV damage. This damage can result in wrinkles and premature aging.

Avocados are also rich in Vitamin A, D, and mostly E. Vitamin E, which is an important antioxidant, helps protect your skin from oxidative damage. When combined with vitamin C, creates collagen which helps keep your skin and healthy. Like Vitamin E, Vitamin C also is an antioxidant that protects your from oxidative damage. All these nutrients in avocado contribute to even out tour skin; if taken regularly.

This is why avocados are usually incorporated as ingredients for face masks. They penetrate cells at the deepest level, giving your skin a healthy dose of vitamins A, D, E , good fats and phytonutrients.

  • Sweet potatoes

Sweet potatoes are a rich source of beta-carotene. Beta-carotene is a nutrient usually found in plants. It functions as provitamin A, which implies that Provitamin A can be converted into Vitamin A in your body. It can also be found in oranges and vegetables like spinach and carrot.

Carotenoids are also antioxidants contained in sweet potatoes. They act as a natural sun-block. When taken, they protect your skin cells from sun exposure. They also dry skin, wrinkles, also contributing to a healthier appearance.

  • Walnuts

Walnuts are a rich source of omega-3 and omega-6 fatty acids. These fats help the body retain moisture, giving your skin your desired glow. Omega-3 fatty acids in walnuts amp up collagen production in the body. This helps improve the skin’s elasticity, preventing sagging, and leaving your plump and youthful. It also helps prevent inflammation, reduce stress and the risk of heart disease to the lowest. Though excess of omega-6 fatty acids may promote inflammation, walnuts contain a good ratio of these fatty acids that can fight the inflammatory response of omega-6 excesses.

 Walnuts are richer in these fatty acids than any other nut there is. There are also other nutrients walnuts contain that can help your skin function properly. Nutrients like selenium, Vitamin E and C, though these antioxidants are in really small amounts.

Walnuts have many characteristics that make them an excellent food suitable for a healthy skin.

·         Pineapple                                                                                                                   

Pineapple is high in vitamin C and the enzyme bromelain, which is known to be an effective skin softener. Drinking pineapple juice or eating the fruit help your body synthesize collagen, which supports skin structure, while vitamin C and amino acids aid in cell and tissue repair, giving you a youthful appearance. Adding it to your morning smoothie is a refreshing treat you should.

·         Eggs

Whether you enjoy them sunny side up for breakfast or boiled and sliced cold over a green salad, eggs are definitely a yes, especially if you want to get your glow on. One of the most prominent ingredients in egg is sulfur. Sulfur is a very essential nutrient that helps with everything from vitamin B absorption to liver function (your body’s detox organ). Sulfur is also necessary for the production of collagen and keratin, which help create and maintain your skin structure, hence giving you a glowing skin

·         Garlic

Garlic is one of nature’s best medicines. It helps prevent breakouts and keeps your skin clear and glowing. To make the most of its naturally antibiotic compounds, it’s best to crush or chop garlic and leave it on the cutting board for a few minutes before cooking.

  • Tomatoes

Tomatoes are very rich in lycopene, a high antioxidant content, protecting your skin from UV damage. Tomatoes have been awarded ‘skin care superheroes.’ They are also a great source of vitamin C, which embody in it all the major carotenoids, beta-carotene, lutein. Asides from protecting your skin against damage from the sun, they also help prevent premature aging and wrinkling. The carotenoids in tomatoes help in keeping your skin healthy.

·         Green tea

The catechins compound found in green tea are powerful antioxidants that can protect your skin against sun damage, premature aging, reduce redness. They improve the overall health of your skin in various ways.

Daily consumption of green tea can reduce redness from sun exposure by up to 25%. Green tea also improved the moisture, roughness, thickness and elasticity of their skin .while green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There’s evidence that milk could reduce the effectiveness of green tea’s antioxidants

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