It is said that we are what we eat, so why not start making better choices when it comes to our diets? Stress, pollution, lack of sleep, and poor skincare habits can negatively impact your complexion, leading to a series of problems, including dark circles, dilated pores, blackheads, whiteheads, acne, rosacea, wrinkles, and premature aging, as well as elasticity loss.
Sure, spending thousands of dollars on professional skincare treatments and buying the best serums and creams might help in the long term, but you won’t see spectacular results unless you also make drastic changes when it comes to your diet. Here is a list of foods you should include daily or weekly in your new meal plan to get all the necessary nutrients and vitamins from the inside.
Berries
Berries are rich in natural antioxidants, fighting against free radicals that can cause your skin to lose elasticity, leading to sagginess, fine lines, and wrinkles.
Berries also contain essential vitamins for the skin, including vitamins A, C, and E, increasing the natural production of collagen and preventing acne, dark circles, and fine lines. From goji berries to strawberries, blackberries, raspberries, or cranberries, make sure to include at least 1-2 intakes per week.
The best way to ensure you get the needed vitamins and minerals would be to eat them raw but you can also enjoy smoothies, natural juices, or have them mixed with your choice of low-fat yogurt.
Salmon
Also considered a superfood, salmon represents one of the healthiest and most nutritious choices when it comes to low-calorie sources of proteins. This fatty fish is rich in antioxidants, as well as omega-3 and omega-6 fatty acids that will keep your bones, muscles, joints, and eyes strong.
The same fatty acids serve as building blocks for healthy skin cells, promoting the skin’s natural regeneration process. Consumed regularly, salmon will also have a positive impact on your brain, stimulating the cognitive process, and preventing neurodegenerative diseases like Parkinson’s, dementia, and Alzheimer’s.
Mango
This powerhouse fruit is a generous source of vitamins A, C, and B6, which are known to reduce oil on the skin, promoting its regeneration, and fighting against free radicals.
Mango pulp, extracts, and butter are already used in many natural skincare products due to the fruit’s beneficial properties, but you will get the most out of it by consuming it raw and fresh.
Avocado
Redeemed as the most popular food of the 21st century, avocado has easily become the centerpiece of brunches, snacks, and early dinners amongst teenagers and Millennials. The fruit is rich in healthy fats, stimulating the skin’s natural regeneration process while maintaining its elasticity.
Avocado oil can also reduce the signs of premature skin aging, including saggy skin and wrinkles, as well as undo the damage caused by the harmful UV rays.
The fruit is also rich in vitamins C and E, which, combined, are more effective when it comes to skincare. They stimulate the natural production of collagen, keeping your skin flawless and perfectly moisturized. Consumed regularly, avocado will not only balance your complexion but will also help you lose weight and gain more energy.
Sweet potatoes
Apart from being delicious, sweet potatoes are also a great source of vitamins and minerals good for the skin. The most important is beta carotene or provitamin A that keeps your skin healthy by acting as a natural sunblock.
Consumed regularly, beta carotene will fight against the harmful effects of prolonged sun exposure, while also gradually producing more melatonin, making your skin darker and glowing.
In time, regular consumption of all foods that contain beta carotene (including oranges, sweet potatoes, carrots, tomatoes, and spinach) can reduce or prevent the appearance of dark spots, brown spots, freckles, and wrinkles.
What’s even better is that you can grow most of these ingredients in the comfort of your own home, in small flower boxes, or your garden. You can find more tips about planting and looking after tomatoes and other veggies on Seeds & more.
Bonus: Water
Although not a food, water is amongst the most important elements in maintaining your skin’s balance and fighting against premature aging.
Proper hydration is linked to the optimum functioning of your entire body and all its organs, especially your kidneys. Don’t forget to drink at least 70 fluid ounces of liquids daily, especially unsweetened tea, soups, natural juices, and water. This will maintain your skin’s elasticity and proper level of hydration, preventing acne, dark circles, fine lines, wrinkles, and dilated pores.
