Through science, we’ve gotten better insurmountably better at understanding how what we eat impacts our skin. For better or worse, most of what we put in our mouths eventually shows up in some form or other on our face. There internet is riddled with overwhelming disparity in thought about what foods can heal or unleash hell on our skin.
But today we will only be addressing the seven foods that have been proven through scientific research to have a positive impact on your skin.
#1 Fatty Fish
Fatty fish such as salmon, mackerel, and herring are an excellent source of omega-3 fatty acids which are essential for maintaining healthy skin. Omega-3 are necessary to keep skin thick, supple, and moisturized. A deficiency in omega-3 fats can cause dry skin. These fish are also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is important for protecting your skin against damage from free radicals and inflammation. They are also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin. And last but not least, they provide zinc, which is an integral part of the production of new skin cells.
What's more is the Journal of Clinical Medicine published that it found considerable evidence that omega-3 fatty acids can reduce the risk of certain skin cancers.
The second super skincare food is avocados. They are high in healthy fats, which you need enough of to keep skin flexible and moisturized. One study done with over 700 women at Gifu University Graduate School of Medicine in Japan found that a high intake of total fat — specifically the types of healthy fats found in avocados — is associated with more supple, springy skin. Avocados are also a good source of vitamin E and vitamin C. Interestingly, vitamin E seems to be more effective when combined with vitamin C. Even though a deficiency in vitamin C is rare these days, the National Institutes of Health points out that most Americans don’t get enough Vitamin E through their diet.
Walnuts are a good source of essential fatty acids. In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids. However, a diet too high in omega-6 fats may promote inflammation, including, in severe circumstances, conditions like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body—including in your skin. One ounce of walnuts has small amounts of zinc, vitamin E, vitamin C, selenium. They also pack around 4-5 grams of protein. So walnuts may provide virtually the same benefits as fatty fish.
#4 Beta Carotene/Vitamin A
This one is more of an ingredient than food. Beta-carotene is a nutrient found in plants and it can be converted into vitamin A in your body. This nutrient is found in fruits like mango and papaya, carrots, spinach, and sweet potatoes. This potent antioxidant is incorporated into your skin and protects cells from sun exposure. Eating plenty of b-carotene may help prevent sunburn, cell death and dry, wrinkled skin. Interestingly, high amounts of beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.
#5 Green Tea
The next one is more of a drink than a food: green tea. The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways. Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage. Many studies have found that drinking green tea daily could reduce redness from sun exposure significantly. 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 impact of green tea’s antioxidants.
#6 Olive Oil
Olive oil seems to be the best for your skin of the cooking oils. But as it turns out, there are some considerable benefits to be reaped from applying it topically as well, including anti-inflammatory properties because of its antioxidant content. A 2012 study reports that a diet rich in olive oil reduces the effects of photoaging on the skin. This is the result of monounsaturated fatty acids in the oil, as well as squalene and others.
#7 Bell Peppers
Bell peppers are also an excellent source of vitamin C, which is necessary for creating collagen to keep your skin firm and strong. Research shows that a single cup of bell peppers provides 317% of the Recommended Daily Intake (RDI) for vitamin C. The benefits of bell peppers range among the vastly differing forms of the vegetable. Sweeter variations tend to carry the most vitamin C, while less sweet, known as Fascinato type, carry more overall antioxidants.
And there you have it. The 7 foods that have been scientifically proven to help you maintain a healthy looking skin. Hope these were helpful. If you’d like to find out more about the studies and findings of some of the institutions, you can head on over to PubMed.gov.