Who wouldn’t want younger, more radiant skin? When it comes to skin complexion, most people turn to over-the-counter solutions, spending a lot of time and money considering what to put on our faces. If you can believe this, the secret to better skin might come from what you are putting into your body rather than on it. Don’t you want to be glowing from the inside out? Well, there are kinds of foods packed with minerals and vitamins that can help with skin heath.
Add these foods to your diet to improve skin complexion:
Strawberries, red peppers and broccoli
The powerhouse of vitamin C. These three foods are packed with vitamin C. This is evident for the production and formation of collagen and skin’s texture. A study that examined associations between nutrient intake and skin aging in 4025 women between the ages of 40-74 years old, found that high vitamin C intakes were associated with a lower likelihood of wrinkled appearance and senile dryness. 1
Fatty Fish
Some sources of fatty fish are salmon, mackerel and herring. Omega-3s are necessary to keep the skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin. Fish can also be a great source of vitamin E, which can protect your skin against damage from oxidative stress, and overall inflammation.2 Fish also contains zinc which is a vital mineral for regulating inflammation, the production of new skin cells, and overall skin health.3
Nuts – Walnuts
Did you know that walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1 ounce servings?4 Walnuts are jammed pack with polyphenols that can help fight this oxidative stress and inflammation. Also ALA, omega-3 fat, magnesium and the amino acids arginine in walnuts may even decrease inflammation. 5 The super healthy nut is also loaded with copper, a mineral that boosts collagen production.
Dark Chocolate
Dark chocolate finds its way onto our list. If you didn’t need another reason to eat chocolate here it is. The effects of cocoa on your skin are amazing. The plant compound of cocoa flavanols, with antioxidant properties help hydrate the skin and improve circulation. For maximum flavonol content, eat chocolate that’s at least 70 percent cacao. A study found that eating 20 grams of high-antioxidant dark chocolate per day may allow your skin to withstand over twice as much UV radiation before burning verses eating low antioxidant chocolate. Other studies have produced similar results including improvements in the appearance of wrinkles, and increasing dermal blood flow and oxygen saturation. 6
Water
Lastly, this is not a food, but water is imperative for healthy looking skin. I mean, our body consist of so much water that every function inside our body depends on it to do its job well. Hydrated skin makes it appear more plump and less wrinkled. Maybe a good starting point would be starting out with 6 cups of water a day. You can always use a reusable water bottle to help you keep track of your intake.
Whether you’re looking for supplements to naturally support your skin health or you have other concerns, Persona offers a better way to get better vitamins. The best part is that we have options to fit what you want. You can take our free 3 to 5-minute assessment to get personalized vitamin recommendations based on your unique needs. If you already know what you need or would like to see popular options, try our convenient Essential pre-packs. Ready to have the right vitamins for you delivered right to your door? Get Recommendations or See Essential Packs.
1- Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007;86(4):1225-31.
2- Evans JA, Johnson EJ. The role of phytonutrients in skin health. Nutrients. 2010;2(8):903-28.
3- Schwartz JR, Marsh RG, Draelos ZD. Zinc and skin health: overview of physiology and pharmacology. Dermatol Surg. 2005;31(7 Pt 2):837-47.
4-Hayes D, Angove MJ, Tucci J, Dennis C. Walnuts (Juglans regia) Chemical Composition and Research in Human Health. Crit Rev Food Sci Nutr. 2016;56(8):1231-41.
5- Wu L, Piotrowski K, Rau T, et al. Walnut-enriched diet reduces fasting non-HDL-cholesterol and apolipoprotein B in healthy Caucasian subjects: a randomized controlled cross-over clinical trial. Metab Clin Exp. 2014;63(3):382-91.
6- Neukam K, Stahl W, Tronnier H, Sies H, Heinrich U. Consumption of flavanol-rich cocoa acutely increases microcirculation in human skin. Eur J Nutr. 2007;46(1):53-6.
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.