When it comes to skin health, beauty indeed starts from within. Improvement in health can ensure aid in one’s skin care efforts and refine their appearance. Most experts recommend a nutritious and balanced meal for better skin as nutrient-dense foods can help prevent skin problems and damage. This can help people get one step closer to achieving flawless and glowing skin. So, here are the best foods to have for healthy and beautiful skin:

The link between skin and food choices
While it is difficult to define glow in precise terms, glowing skin can be characterized as one that is evenly toned, hydrated, has a smooth texture, is not inflamed, and is neither too dry nor too oily. Nutritious and balanced meals can help you get glowing skin as what you eat and avoid directly impacts the skin. A good skin care regimen includes having the right foods to provide adequate nourishment and hydration to the skin. Some fruits and vegetables can also help fight various problems like acne, dark spots, and allergies. Foods rich in vitamins A, C, D, and E, collagen, and omega-3 fatty acids are crucial for healthy skin.

Best foods to have

Walnuts
Walnuts offer multiple skin care benefits. They are rich in omega-3 fatty acids, which help in relieving inflammation and can exhibit anti-cancer properties. According to the Skin Cancer Foundation, omega-3s can help prevent cancer by inhibiting COX-2, a chemical that promotes cancer development. Further, walnuts also have antioxidants and small amounts of vitamin E that are essential for better skin health.

Avocados
These fruits are loaded with healthy fats, fiber, and vitamins that affect overall health. The nutrients help reduce inflammation and enhance hydration in the skin. The monounsaturated fatty acids in avocados can reduce the risk of premature aging, usually brought on by overexposure to sunlight (UV radiation). Avocados help keep the skin moisturized and smooth by absorbing fat-soluble vitamins that can prevent sun damage.

Yellow bell peppers
Yellow bell peppers are good sources of vitamin C, which is crucial for the production of collagen—a structural protein that keeps the skin firm. Vitamin C works with vitamin E to protect the body from free radical damage. This food item also helps in managing discoloration and can reduce the risk of wrinkles.

Tomatoes
This fruit is an excellent source of vitamin C and consists of major carotenoids like lycopene—a phytochemical that helps keep tomatoes red—that protect the skin from sun damage. The fruit helps boost collagen production, fight off the oxidizing effect of UV rays, and eliminate the skin-aging free radicals. It can also help in making the skin smoother.

Broccoli
Broccoli is loaded with vitamin C, which is important for collagen production and skin health. Additionally, one should add cruciferous vegetables to their meals when trying to improve one’s skin care regimen. Broccoli also consists of lutein, a carotenoid that helps in protection against oxidative damage that can make the skin look wrinkled and dry. The vegetable also consists of a compound called sulforaphane, which may exhibit anti-cancer properties and effectively prevent certain kinds of skin cancers.

Oranges
Oranges are rich in vitamin C and can help in protecting the skin from oxidative stress caused by sun damage. The citrus fruit can stimulate skin barrier formation, improve hydration, and help heal wounds. Vitamin C deficiency can have a negative impact on the skin, so adding fruits rich in vitamins is an important step for complete skin care.

Carrots
Carrots are rich in beta carotene and vitamin A. While beta carotene is a natural sun protectant, vitamin A helps restore collagen. The antioxidants can prevent the overproduction of cells in the skin’s outer layer, resulting in fewer dead, flaky cells. When combined with sebum, these extra dead cells can clog the pores. So, carrots can help reduce the risk of acne and breakouts. Vitamin A in carrots also helps reduce the development of skin cancer cells.

Blueberries
This fruit is considered the best food for glowing and healthy skin as berries are rich in antioxidants that help fight skin damage due to oxidative stress. Blueberries consist of a compound called anthocyanin, which exhibits antioxidant properties and is also responsible for the color of the berries. Blueberries are also helpful in boosting the strength of collagen fibers that provide structure and elasticity to the skin.

Strawberries
Strawberries are an important source of vitamin C that helps protect the skin from sun damage and harmful UV rays. Strawberries also help improve the texture and tone of the skin, making them a great fruit option for better skin care.

Almonds
Almonds are packed with vitamin E, which helps reduce and repair scarred cells and provide protection against sun damage. Vitamin E also acts as an antioxidant that helps keep free radicals away. Also, almonds are the greatest source of dairy-free calcium.

Adding plenty of veggies and fruits to your meals can aid one’s skin care efforts, but there is no quick fix to achieving glowing skin. It is equally important to use the right skin care products, ensure adequate hydration, and maintain good skin hygiene for healthy and smooth skin. Further, avoid a food item if it can aggravate or trigger allergies. Consider consulting a doctor, especially a dermatologist, to help develop a sustainable regimen for healthy skin.