Looking to make your skin its best? Along with smart habits -- like wearing sunscreen every day -- check out what's on your plate. From fighting free radicals to smoothing fine lines, some types of foods are packed with the good stuff for glowing skin. No need to obsess about a particular “superfood" or exotic ingredient. There are plenty of options in regular grocery stores. What matters most is your overall eating pattern. In a nutshell, most people need to eat more fruits and vegetables, cut down on sugar and salt, and choose whole foods over processed ones. While we all feel the same dread of looking in the mirror on an important day to see a red pimple glaring at you, there is a difference between the people who know how to fix this problem and those who just let it slide. The secret fix? Adjusting your diet. Yes, this might be hard to do since there are a lot of food out there that looks delicious but sometimes, they might not be good for our skin. It would be frustrating at first but once your skin starts to clear up, you will know it is worth it. Besides, it is not a strict diet, you just have to lessen the intake of sugar and salt. It is not that harmful to eat what you want once in a while. Below this is the list of food for healthy skin.
- Avocado. They are good sources of vitamins C and E, which are two of the many antioxidants that help protect cells from damage. Avocados also contain lutein and zeaxanthin, which some early studies show may help improve skin tone. And avocados are rich in monounsaturated fat, which (like other fats and oils) helps your body absorb certain vitamins, including A, D, E, and K.
- Yogurt. Not only is yogurt packed with protein, which makes it a filling snack, it’s also loaded with probiotics. Probiotics are live, friendly bacteria that help fight inflammation, including inflammation that worsens skin conditions such as acne, atopic dermatitis, and psoriasis. Probiotics can help with skin sagging and increasing skin’s hydration, too. Other foods that contain probiotics are kefir, kombucha, and sauerkraut.
- Kiwi. Did you know that kiwis have more vitamin C than oranges? Kiwis are helpful foods for skin health because vitamin C is a powerful antioxidant that help zaps free radicals in cells. Some studies show that vitamin C may protect skin against UV damage, help with the production of collagen, and make skin more hydrated. Eat kiwis when they’re fully ripe, as this is when they have the most antioxidants. Other good sources of vitamin C include blackcurrants, blueberries, citrus fruits, guava, red peppers, parsley, strawberries, and broccoli.
- Green Tea. For smoother skin, try swapping a cup of coffee for green tea. Green tea is packed with polyphenols, a type of antioxidant found in tea leaves. Polyphenols help to lower the amount of sebum (oil) your body makes, and some evidence shows this makes green tea a good option to treat acne. Green tea also contains flavonoids, which help with DNA repair, and are even shown to help lessen fine lines. One study shows that you’ll get the most flavonoids from green tea if you steep it in cold water for a long time.
- Olive Oil. When it’s part of a regular diet, olive oil is known to help curb inflammation. This may be because of the antioxidants in olive oil, some of which are being studied for use in products to curb eczema and psoriasis. Of the more than 200 types of chemical compounds that are naturally in olive oil, the main types of antioxidant in olive oil are called phenols.
- Oily Fish. Coenzyme Q10, or CoQ10, is a vitamin-like substance found naturally in your body. CoQ10 helps with cell growth and fights against the free radicals that damage skin. One small study showed that CoQ10 supplements helped lessen fine lines and wrinkles in addition to smoothing overall skin texture. But starting in your mid-30s, levels of CoQ10 begin to drop. A poor diet and stress can also lower levels of CoQ10. But you can find plenty of CoQ10 in cold-water fish such as herring, salmon, and tuna.