Eat These 7 Foods To Look Prettier Naturally

Wave dull, dry, and inflamed skin goodbye with a few simple changes in your daily menu.

By Simone Sydel3 min read
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It's been proven over and over again that our diet has a direct impact on our skin health. And just as junk or sugary foods can cause skin problems like acne, there are certain foods that can actually help improve our skin's appearance.

Foods that are rich in antioxidants, vitamins, and minerals are essential for keeping our skin looking its best, and while you can certainly get these nutrients from supplements, it's always best to get them from whole foods whenever possible. So, if you're looking to improve your skin's health and appearance, make sure to add these seven foods to your diet!

Red, Yellow, and Orange Fruits and Vegetables for Anti-Aging

Tomatoes, carrots, sweet potatoes, beetroot, pumpkin, and squash are great for your skin. They contain carotenoids like lycopene, lutein, and beta-carotene, a provitamin A carotenoid that the body readily converts into vitamin A. And vitamin A, being one of the most potent anti-aging powerhouses due to its ability to increase cellular turnover, will help protect your skin from free radical damage and keep it looking young and radiant.

But the coolest thing about these colorful fruits and vegetables has to be their ability to give you a faux tan. Carotenoids, which are the orange pigments in these foods, can actually tint your skin with a beautiful, golden hue without any harmful UV exposure. Researcher and professor David Perrett and colleagues found that just two extra portions of fruit and veg a day for six weeks was enough to cause a detectable change in skin tone

For the study, they recruited 35 students and followed their diet and changes in skin color over six weeks. They also monitored how much of a change in skin color had to take place before others noticed it. The results showed that participants who increased their consumption of fruits and vegetables over the observation period showed a change in skin color toward more of a healthy golden glow. Those whose diet went the other way, with less fruit and veg, showed a reduction in skin tone.

But what's even more interesting is that photos of the students after eating more fruit and vegetables showed that they were rated as looking healthier and more attractive. So, not only will eating more fruits and vegetables give you an anti-aging boost, but they will also gift you a beautiful golden hue and make you appear more attractive to others.

Kefir for Soothing Skin Inflammation

Kefir is a fermented dairy product rich in probiotics, vitamins, minerals, and amino acids. It has numerous health benefits, including aiding digestion, boosting immunity, and reducing inflammation.

The probiotics in kefir help restore balance to the gut microbiota, reducing skin inflammation.

When it comes to skin health, kefir can be particularly beneficial for those suffering from inflammatory skin conditions like eczema, psoriasis, acne, and rosacea. This is because the probiotics in kefir help restore balance to the gut microbiota, which can be a significant contributing factor in reducing skin inflammation. In one study, 90% of eczema sufferers who consumed kefir daily for eight weeks reported a significant improvement in their symptoms. Therefore, if you're struggling with any inflammatory skin condition, incorporating kefir into your diet could help improve your symptoms and promote healing.

Raw Milk for Fewer Breakouts

Raw milk is a great source of probiotics, vitamins, minerals, and fatty acids that are beneficial for the skin. It's also naturally lower in sugar than regular milk, which can help reduce the risk of breakouts caused by inflammation due to insulin growth factor (IGF-1). Additionally, raw milk is a better choice for people who are lactose intolerant, asthmatic, or dealing with autoimmune conditions.

But, due to the risk of contamination, it's important to only consume raw milk from a trusted source. To make sure your raw milk is of the highest quality, look for local farms that are transparent when it comes to how the cows are being looked after and whether they have regular checkups for diseases such as brucellosis.

Berries for Skin Radiance

Blueberries, blackberries, and raspberries are not only excellent for cognitive function and gut health, but they're also great for the skin. This is due to their high antioxidant content, which works by stimulating enzymes that help repair cell damage and promote skin cell turnover. This can help brighten the skin, reduce inflammation, and fight premature aging. Berries are also a good source of ellagic acid, which has been shown to inhibit the formation of cancerous tumors. So, if you're looking for a way to boost your skin radiance, make sure to include plenty of berries in your diet.

Oily Fish for Soft, Nourished Skin

Fish like salmon, mackerel, and sardines are rich in long-chain omega-3 fatty acids, which are essential for maintaining healthy skin. These fatty acids keep the skin soft, supple, and nourished by strengthening the skin barrier and reducing trans-epidermal water loss. A strong skin barrier will then be more resistant to damage and inflammation, making it less likely that you'll develop conditions like eczema, psoriasis, and acne.

Omega-3 fatty acids keep the skin soft, supple, and nourished by strengthening the skin barrier. 

Egg Whites for Collagen Production

Egg whites are a good source of protein and contain large amounts of proline, which is one of the amino acids necessary for collagen production. Collagen is a structural protein responsible for keeping the skin firm and elastic. As we age, our collagen production declines due to factors such as UV damage, pollution, poor nutrition, and overall cell degradation, which can lead to wrinkles and sagging skin. Therefore, by consuming foods that are rich in collagen-supporting components, we can help slow down the aging process and keep our skin looking young and healthy.

Oysters for Wound Healing

Oysters are a rich source of zinc, which is essential for clear, healthy, and happy skin. Zinc works by stimulating the production of new cells, and this action helps repair damaged skin tissue. It's been shown that burn victims have significantly decreased zinc levels; thus, supplementing with zinc can help speed up the healing process.

Additionally, zinc is incredibly important for those dealing with inflammatory skin conditions such as acne, eczema, and psoriasis. This is because zinc has anti-inflammatory and antibacterial properties that can help balance out the overgrowth of the acne-causing bacteria and reduce inflammation.

While supplementing with zinc is an option, getting it from foods like oysters is a much better choice. This is because oysters also contain other nutrients that are essential for skin health, such as selenium, copper, and iron.

Closing Thoughts

Improving your skin's health and appearance doesn't have to be complicated or expensive. In fact, some of the best foods for your skin are those that are easily accessible and relatively inexpensive. So, if you're looking to achieve clear, radiant, and youthful skin, make sure to include these seven foods in your diet.

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