Not all calories are created equal. 100 calories of table sugar will not give your body the same amount of nutrients as say, 100 calories of green vegetables.
That said, it's the same with your skin. Certain foods will cause your skin to deteriorate at a faster rate, while others will do wonders for it and make you look even younger. This knowledge of proper diet and nutrients is crucial to skin health and a glowing complexion.
Blueberries have become more popular because of their antioxidants and vitamin A and C. The fiber content promotes satiety, which makes them ideal for weight loss as well. Those suffering from a dull complexion, broken capillaries and acne breakouts will benefit from the many vitamins and minerals found in blueberries.
The phytochemicals found in blueberries help fight free radicals which might damage skin cells, and speed up aging. A diet high in refined carbohydrates and fat will also encourage skin aging, so incorporating this superfood into your diet will provide you the nutrients necessary to combat that effect.
Oily fish such as salmon is rich in omega-3 fatty acids which have been shown to reduce inflammation and other signs of aging in the body. On the other hand, a diet that’s high in refined sugars, has shown to speed up the aging process, among other negative side effects. Wild caught salmon is also full of antioxidants and minerals that are good for brain, heart and lung health.
Good fats such as those found in salmon protect the skin from UV damage, and assist in cell hydration. Cell hydration is very important because it protects the skin by keeping the toxins out, and it helps the skin retain moisture. A study found that one of the omega-3 fatty acids found in salmon helped block the release of enzymes that ate into collagen.
Spinach is great for anti-aging because it combats the aging process by stimulating antioxidant activity. Its vitamin A content also keeps the skin healthy and helps in the healing of wounds and other abrasions. Just one cup of spinach contains at least 940mg of vitamin A, which is already the recommended daily value for adults.
Spinach also contains an abundant amount of vitamin C, which is needed in the production of collagen. Collagen is a protein used to manufacture new cells. Inadequate amounts of vitamin C will result in dry skin. Cooked spinach is better than raw spinach, as the body cannot fully utilize all its nutrients in raw spinach.
Sweet Potatoes are a popular skin food because they are high in carotenoids like beta-carotene. Rich in vitamin D, sweet potatoes are consumed not only for immune health but protection against cancer as well. Since they are also a good source of vitamin C, they are known to ward off colds and other viruses.
Sweet potatoes are ranked low on the glycemic index, which means it does not spike blood sugar levels unlike refined sugars. This also affects the skin because a diet that is high in sugar causes inflammation a
Yes, you read that right—dark chocolate is good for your skin, provided that it’s at least 70% percent cacoa. Cacoa contains flavonoids that prevent platelets from sticking which decreases your risk for heart diseases or stroke. Dark chocolate also relaxes the blood vessels, which is helpful for those have frequent migraines or headaches.
The flavonols in dark chocolate protect the skin from UV damage and fight free radicals from within the body. They also increase the blood flow to the surface of the skin, creating that dewy glow. A study showed that flavonols even improved skin hydration and elasticity—both very important if you want to slow down the visible effects of aging.