Recommended Foods for Healthy and Clear Skin

Recommended Foods for Healthy and Clear Skin

Your skin is the largest organ in your body, covering everything your entire body. For many people, it’s their identity, a mirror for who they are and how they feel at a given moment. Healthy skin allows you to display your inner confidence. 

Have you ever wondered what foods can help keep your skin looking its best? Now, we’re not simply talking about just eating healthier in general. Rather, specific foods have been proven to dramatically improve dry and dull skin. 

In general, foods high in antioxidants are best for your skin. Antioxidants neutralize free radicals that can attack and damage cells, causing cell aging or cell death. In this article, we will share the best foods to achieve healthy skin and explain how to add them to your skincare routine. So, if you’re looking for ways to give your skin a boost, read on!

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1. Healthy Fats

Did you know that some fats are actually good for you and your skin? Well, it’s true! The best way to add healthy fats to your diet is by consuming a balance of Omega-3 and Omega-6.

Omega 3

Omega 3 is a type of fatty acid that is important for healthy skin. These fats, which are primarily found in fish, increase the production of the naturally occurring fats called sebum. Sebum helps keep the cells moist and can slow down or prevent dry skin. Omega 3 also helps nourish the cells to keep them from drying out.

Fish oil supplements are often used to provide Omega 3 to people who do not eat fish regularly. However, supplements may have a different effect on your skin because they do not contain other nutrients that may be important for healthy skin, such as vitamin D and vitamin A.

Great sources of Omega-3 include:

Fortified Eggs

Eggs are a great source of protein and are high in vitamins and minerals. Eggs from free-range hens will be higher in Omega 3.

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Safflower Oil

Safflower oil is a rich source of omega-3 fatty acids, which are essential for health. Safflower oil may also provide cardiovascular benefits and help lower cholesterol levels.

Flax 

Flaxseed is a rich source of Omega 3, which can also help to reduce your risk of heart disease, diabetes, and cancer. Omega 3 is also beneficial for brain health and may be effective in treating depression.

Soy 

The soybean is a plant, and like many plants, it contains Omega-3 fatty acids. Soybeans are different than other plants because they contain phytoestrogens, which are plant metabolites similar to human estrogen. This similarity has been suggested as a potential reason why soy may reduce the risk of heart disease and cancer. 

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Walnuts 

Walnuts contain many nutrients that are beneficial for your health, of particular interest, is Omega-3 fatty acids. There are several types of Omega-3 fatty acids, but the one that is found in walnuts is called alpha-linolenic acid (ALA).

Sardines
Studies have shown that eating fish like sardines, mackerel, and salmon can reduce your risk of heart disease. These three types of fish are especially high in omega-3 fatty acids, helping to improve your blood lipid levels and reduce your risk of developing heart disease. 

Mackerel

Mackerel is a popular fish that is rich in Omega-3 fatty acids. Mackerel is also an excellent source of protein, vitamin B12, and selenium. Mackerel provides a variety of health benefits, including the ability to lower blood pressure and reduce the risk of stroke.

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The Benefits of Omega 3 for Healthy Skin Include:

  • Reduce inflammation that can lead to acne breakouts
  • Promote the production of ceramides which protect the outer layer of the skin and help it retain moisture
  • Provides anti-aging benefits by decreasing the amount of oxidation in cells that would otherwise damage DNA, leading to wrinkles and age spots

Omega 3 also prevents dry eyes and dry mouth, improves cholesterol levels, improves mood, and lowers the risk of heart disease.

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Omega 6

Omega 6 fatty acids also play a key role in healthy skin. They are involved in processes such as inflammation and may also help generate new skin cells. Omega-6 is found in oils from plants, such as flaxseed, pumpkin seeds, and soybean oil.

Omega 6 fatty acids have been shown to be effective in the treatment and prevention of skin diseases like dermatitis. Omega 6 fatty acids are found in a range of foods, including fish oil and linseed oil. Omega 6 can also be produced within the body from other fats; however, this mechanism isn’t very efficient. This means that it is crucial for people to consume enough Omega 6 through their diet.

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2. Fiber-Rich Fruits & Vegetables

Healthy foods like fruits and vegetables are good for your overall health, as they are a great source of essential vitamins and minerals, but did you know that eating specific fruits and vegetables can make your skin healthier?

Fiber, one of the essential nutrients found in many fruits and vegetables, can reduce cholesterol levels, lower blood pressure, reduce the risk of developing heart disease, increase the number of good bacteria in your gut, and decrease constipation. Fiber also promotes healthy digestion.

Fiber also plays an important role in your skin’s appearance by keeping your digestive system running smoothly. When food passes through the gastrointestinal tract more quickly, it removes toxins from your body faster, which leads to glowing skin.

Fiber-rich foods also help your body maintain optimal levels of hydration, which can improve both skin texture and tone.

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3. Antioxidant-Rich Fruits

Antioxidants are crucial for the health of your skin because they protect it from free radicals. Free radicals can be caused by pollution and cigarette smoke, but also by stress and harmful UV rays. Antioxidants neutralize these free radicals before they can damage your skin, so you don’t get wrinkles and age spots.

Antioxidant-rich fruits that you should be including in your diet include:

Acai Berries

Acai berries are one of the most popular antioxidant superfoods due to their high vitamin content and delicious flavor. Acai berries are also easy to add to your daily nutrition, as they can be eaten fresh or frozen, or added to smoothies or other recipes.

Blueberries, Blackberries, and Raspberries

Packed with antioxidants and phytoflavinoids, these berries are high in potassium and Vitamin C which can lower your cholesterol, thus lowering your risk of cancers and heart disease.

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3. Grapefruit

Grapefruit is a delicious treat in the mornings, but did you know that it can also be used as a skin treatment?

Grapefruit contains alpha-hydroxy acids (AHAs), which are great for exfoliation. AHAs can remove dead skin cells and unclog pores by breaking down the bonds that hold skin cells together. Additionally, grapefruit contains Vitamin C, which is an anti-aging supplement. It increases collagen production and protects the skin from sun damage.

If these benefits weren’t enough, grapefruits are also great for the skin because they contain Lycopene which is known to reduce redness and inflammation of the skin, evening out skin tone. 

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4. Lean & Fat-Free Protein

With new diet fads popping up every single day, it can be hard to know what is healthy and what isn’t. That’s why we are going to give you everything you need to know about lean protein for skin.

Have you ever wondered why some people have flawless skin, while others have dry, wrinkly, and patchy skin? The answer is simple: protein! It helps build and maintain muscle, keeps you feeling full for longer periods of time, and it’s good for your skin too. But not all protein is made equal.

There are two kinds of protein that help your skin: Lean and fat-free proteins. 

Lean Protein

Lean proteins are also known as high-quality proteins. They are composed of amino acids, which are the cardinal building blocks of proteins. These proteins are digested slowly, so they keep you feeling full for a long time. Lean proteins include fish, chicken breast, and egg whites.

Fat-Free Protein 

Your skin needs fat-free protein to maintain a healthy complexion. Your body naturally produces the proteins you need to keep your skin and hair healthy, but as you age, your body’s production of essential proteins slows down, making it impossible to consume all of the necessary fat-free proteins from food alone.

Fat-free protein is recommended for all skin types but is especially important for people with dry, sensitive, or mature skin. It helps restore the natural moisture balance nourishes the skin cells.

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5 . Water 

The importance of water for the skin can not be stressed enough. The human body is composed of 60% of water and the skin is the largest organ, so it only makes sense that when you hydrate your body, you also hydrate your skin. Water helps maintain skin elasticity and appearance and reduces wrinkles and fine lines.

Water also cleanses toxins from inside your body, which will make your skin appear better. Dehydration dries up the skin, leaving it dull and rough-looking.

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6. Collagen

Collagen is not a food per se, but it is a popular topic among those who want to keep their skin looking youthful. Many people believe that collagen as a skin food can help maintain skin elasticity and avoid fine lines. As we age, we start losing collagen which causes discoloration and wrinkles.

Collagen is widely known as the main protein that makes up your skin, helping to maintain its youthfulness and elasticity. Collagen maintains tissue strength, joint flexibility, muscle tone, and bone density. It also plays an essential role in wound healing and tissue repair. 

Collagen is a natural protein that works as a major building block of the skin, bones, tendons, ligaments, and muscles. It’s one of the most abundant proteins in your body but unfortunately, it degrades with age. Collagen supplements are often used to help boost collagen production and slow down its degradation, resulting in stronger and healthier nails, hair, skin, and joints. 

Proper diet with the right supplement will:

  • Help reduce the appearance of wrinkles, cellulite, and visible signs of aging
  • Help increase your metabolism and reduce food cravings
  • Support healthy bones, joints, and muscles

There are lots of ways to achieve healthier-looking and clear skin, but with a proper diet together with the right supplements, you can never go wrong! Check out the best supplements for healthier and clearer skin on PainLess Nutritionals.

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