INTRODUCTION
The conditions of our skin and how it ages are influenced by a number of factors with genetics and lifestyle playing a major role. Prolonged exposure to the sun, smoking, alcohol and a diet rich in processed and sugary food, poor hydration take their role.
Many skin care products are available on the market to enhance its appearance, but instead of making your skin glow, the chemicals harm your skin. Your skin wastes older cells continuously and replaces them with new cells continuosly. Our body needs essential nutrients to make new cells to keep this process in balance.
Poor nutrition can cause premature aging, acne and dark spots. Food has a tremendous effect on your skin , the secret could lie in your kitchen. In this article,wrote by a young blogger, Saad Shah, some superfoods will be reviewed. This is the first guest post I published on my blog. I want to support young and motivated people who believe that a healthy lifestyle is the basis of the human life because this is my philosophy as well: The Mamma Mia! Diet.
Here are some of the top foods for a healthy, glowing and radiant skin:
WALNUTS
Walnuts contain all the nutrients that your body needs to keep our skin healthy. Walnuts are rich in omega-3 fatty acids. These acids play a vital role in the development of the skin. They protect skin cells from sun rays and reduce wrinkles. They also protect skin cells from free radicals. As our body doesn’t produce omega-3 fatty acids, walnuts are a great source of omega-3 fatty acids. Add these nuts to your diet to get younger looking skin.
Nutrition chart of walnuts : 30 grams of walnuts contain
Nutrition- Amount Calories: 185
Proteins: 4.3 grams
Fiber: 1.9 grams
Fat: 18.5 grams
GREEN TEA
Green tea protects your skin from any damage and aging. When your skin is exposed to sunlight, a polyphenol in green tea protects it from harmful sun rays. Vitamin K in green tea is excellent for healthy skin. It acts as a healing substance, so it is effective against swelling and bruises. It also prevents scars, redness, and blemishes.
Nutrition chart of green tea : one cup of green tea contains
Nutrition – Amount Calories: 2.5
Proteins: 0.5 grams
Potassium: 20 mg
Sodium: 2.5 mg
AVOCADO
Avocado contains two most important vitamins: vitamin C and vitamin E. Collagen is a protein that prevents skin from wrinkles and dryness. Vitamin C helps collagen synthesis and limits the damage caused by ultraviolet rays. It also prevents damage caused by free radicals. Vitamin E in avocado is a potent antioxidant that protects skin and gives it a natural glow.
Nutrition chart of avocado : 100 grams of avocado contains
Nutrition – Amount Calories: 160
Vitamin E: 10% of the daily value
Vitamin C: 17% of the daily value
DARK CHOCOLATE
Dark chocolate is an excellent food. Cocoa in chocolate prevents skin from roughness. Studies have shown that the high amount of cocoa prevents damage by ultraviolet radiations. Cocoa is an antioxidant. Therefore,cocoa limits the production of free radicals in the body that can damage your skin. Cocoa heals the skin that is damaged by sunlight. So dark chocolate isn’t just a yummy food, but a skin friendly superfood. One or two ounces twice a week are recommended.
Nutrition chart of dark chocolate : 100 grams of dark chocolate contains
Nutrition – Amount- Calories 604
Protein: 7.87 grams
Sugar: 24.23 grams
TOMATOES
Tomatoes are rich in vitamin C, carotenoids like lycopene, beta-carotene, and lutein. Lycopene is a powerful antioxidant and anti-inflammatory that protect skin from any environmental agent. It is also used in acne-fighting products. Lutein in tomatoes increases skin hydration and elasticity. It also protects skin from sun rays. Add tomatoes in your diet, or you can apply tomatoes directly to the skin.
Nutrition chart of tomatoes : 100 grams of tomatoes contains
Nutrition- Amount Calories: 32
Protein: 1.58 grams
Water: 170 g
KALE
Kale is packed with vitamin C, and vitamin A. As mentioned earlier, vitamin C is essential for healthy skin. Vitamin A prevents dry skin. Skin is a retinoid-responsive organ. Retinol stimulates the production of new cells. Kale also contains lutein and zeaxanthin. These two carotenoids protect skin from free radicals and ultraviolet rays. Add kale to your diet. You can make kale salad or kale smoothie. Kale chips are a tasty and healthy replacement of potato chips.
Nutrition chart of kale : 100 grams of kale contains
Nutrition – Amount Calories: 49
Vitamin A: 199% of the daily value
Calcium: 15% of the daily value
Vitamin C: 200% of the daily value
ORANGES
Orange is a good fruit to add to your diet. It contains citric acid that prevents acne and improves overall skin looking. As mentioned earlier, vitamin A and vitamin C both are skin friendly vitamins, and orange contains both of them. Peel of orange contains more vitamin C than orange itself. Grind orange peel and apply directly on the skin to prevent acne and blisters. For glow skin drink orange juice daily.
Nutrition chart of orange : 100 grams of orange contains
Nutrition – Amount Calories: 47
Vitamin A: 4% of the daily value
Calcium: 4% of the daily value
Vitamin C: 88% of the daily value
SUNFLOWER SEEDS
Sunflower seeds keep your skin healthy and glow. They are rich in vitamin E and selenium. Vitamin E has anti-inflammatory properties. Selenium destroys free radicals and other harmful compounds before they damage your skin. It protects skin cell membrane.
Nutrition chart of sunflower seeds : 100 grams of sunflower seed contains
Nutrition – Amount Calories: 584
Vitamin E: 35.17 mg
Protein: 20.78 g
Vitamin C: 1.4 mg
CONCLUSION
Whatever you eat, it has a significant impact on your skin. So make sure you are taking all the essential nutrients required for a healthy skin. If you have any skin issue add these superfoods to your diet and you will feel the difference.
Healthy lifestyle choice and good skin care (for example deep cleaning and sun protection) can help delay natural aging and various skin problem. Just a hot towel on your face is an easy way to deep clean your skin.
AUTHOR BIO
Saad Shah is a great food lover and food nutrition blogger. He is a firm believer of the impact of food on health. He runs a nutrition blog, website nutritionride to encourage people to conscious food choices explaining their nutritional value. – Paola
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