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Top 10 Foods for a Healthy Looking Skin

Updated on November 9, 2010

A Perfect Skin is what so many of us strive for all-along. Looking at the numerous dermatological night creams, ointments, cleansing lotions available over the counter, you might think the problem is that you just haven’t discovered the right cream.

However, barring these solutions to the last resort, healthy, natural foods offer potent healing and preventative powers to remedy a wide range of skin troubles leading to a healthy skin. Everything that you eat becomes a part of not only your inner being, but also the outer fabric of your body. On the contrary, the less attention you pay to what goes in mouth, the more skin problems may result.

Migration studies have demonstrated that as populations shifted toward a more Westernized diet, either through relocation or a local cultural change, the prevalence of acne and other skin disorders increased. Consuming the right food involves nurturing the complex balance of nutrients that feed your skin, repairing skin and providing an inner glow. Here are the top foods recommended for a healthy looking skin –

1) Low-Fat Dairy Products such as yogurt, skimmed milk, sour cream, buttermilk are full of Vitamin A, the essential vitamin that helps in the formation of new cells, working to maintain and repair skin tissue and keep the skin supple. It is easy to make them at home out of fresh organic milk or cream and a starter culture. Eczema, diabetic or thyroid sufferers can greatly benefit from a daily intake.

2) Salmon and other fatty fish like sardines and mackerel provide essential fatty acids that are important building blocks to healthy skin, it maintains cell membranes for younger healthier looking skin. These EFAs also promote elasticity, keeping those wrinkles at bay.

3) Berries as in blackberries, blueberries, strawberries, cranberries and plums are high in their antioxidant content. Its phytochemicals (plant sources of nutrition) protect skin cells giving a healthy boost to our complexion. When skin cells are protected from damage and disintegration, the skin looks younger for longer. Berries, the good food is also an excellent source of soluble and insoluble fiber, vitamin C, manganese, vitamin E and riboflavin.

4) Carrots, an all time favorite of the crunchy munchy carrot-chomping Bugs Bunny, this food is a reliable source of Vitamin A and contains high levels of antioxidants, which prevent free radical damage of skin cells. Deficiency of vitamin A can cause dry skin. Carrots are also a good source of fiber, biotin, vitamins K, C and B6, potassium and thiamine.

5) Green Tea can be said to have a whole host of benefits. The antioxidants rich drink not only reduces inflammation, skin damage due to sunburns, but also protects cell membranes. The polyphenol compounds here eliminate cancer causing free radicals, reactivating dying skin cells. In addition, green tea is also high in Vitamins C, D and K as well as zinc, calcium, magnesium, riboflavin and iron.

6) Nuts are loaded with vitamins A and E, and essential fatty acids; nuts, walnuts, almonds, pistachios protect skin against pollutants while minimizing sun damage as well as boosting skin elasticity.

7) Avocados are full of B-complex vitamins and essential fatty acids, giving avocados an anti inflammatory property. Consuming these help in evening out red, irritated or blotchy skin.

8) Oils, those labeled as cold pressed, expel processed, or extra virgin are the ones to look for. Eating good-quality oils such as Canola and Olive oil helps keep skin lubricated and also provide healthy fats that are important maintaining healthy skin membranes. We, of course do not need more than about two tablespoons a day.

9) Water No one disputes the role good hydration plays in keeping skin looking healthy and even young. While the exact amount you should drink each day varies, hydration comes only from pure, clean water -- not liquids such as soda, sugary beverages or even soup. Water both hydrates cells and helps them move toxins out and nutrients in.

10) Dark Green Leafy Vegetables like spinach, kale, even broccoli are great sources of Vitamin B, C and E. Vitamins C and E are a powerful anti-aging combination, promoting skin repair while vitamin B boosts energy in your activity levels, enhancing that healthy glow.


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