Ever wondered how you can get healthier and glowing skin? Sure, a lot of us may have our own favorite skincare products that we use on a daily basis. While there’s nothing wrong about that, nothing beats receiving nourishment from within. In post, we will highlight best foods for a natural skin glow.
You may not notice it, but our skin cells are constantly shed and replaced by younger cells to maintain a healthy structure. These younger cells come from within your body, which require key nutrients to support and maintain their growth.
This is why certain foods are notorious for making people break out (think chocolates, dairy, fast food, etc.). You might’ve also observed that people whose diets are heavily made up of processed food tend to experience worse acne breakouts that those who practice healthy eating.
The food we eat directly affects our physical appearance – as the popular saying goes, “you are what you eat”.
Although your body already has its own mechanism of replenishing your tired skin cells, the natural process of aging, stress, and pollution from our environment can damage our skin to an extent that our natural bodily processes will not be enough to handle on its own.
This is where nutrition comes to play – by eating the right food that contains the right nutrients for your skin, your skin cells will be protected from the damage and will recuperate faster, thus giving you glowing skin that reflects good health.
Here are some foods that are proven to give your skin a natural glow.
- Fatty Fish
Fatty fish, also called oily fish, are species of fish that contain at a significant amount of oil in their fillets, as compared to white fish (cod, halibut, tilapia, etc.) that store oils in their livers.[1]
While the term “fat” might make you think that these fish are fattening, the fats within these fish are actually considered “good” fats. The fats that can be found in these fish are called omega-3 fatty acids, which is essential to our bodies, and provides plenty of health benefits, including to our skin.[2]
Omega-3 fatty acids helps our skin stay youthful by providing protective and regenerative benefits.
Protection from UV Rays: Firstly, omega-3 can protect your skin from UV (ultraviolet) ray damage. Studies have found that DHA and EPA, two long chain omega-3 fatty acids, can reduce the skin’s sensitivity to UV rays. UV rays are particularly harmful to our skin as it causes accelerated aging, liver spots, and increases the risk of skin cancer. This is why most dermatologists always stress the importance of wearing sunscreen whenever you’re going outside! [3]
Reduces Acne: Research has shown that Omega-3 fatty acids are able to reduce inflammation, including acne. Omega-3 supplementation was also shown to decrease acne scars.[2]
Moisturizes the Skin: Omega 3 helps your skin trap moisture by strengthening the skin barriers. This will help you prevent itchiness, redness, dry skin, and psoriasis. One study showed that flaxseed oil, a plant source of omega 3, was able to increase hydration levels by 39% after 12 weeks of supplementation. [4]
- Tomatoes
Aside from being a fairly common ingredient, tomatoes are packed with nutrients that will benefit your skin. In fact, some skincare companies are already using tomatoes as an ingredient for their products. However, it’s always better to acquire its benefits straight from eating it.
Tomatoes are rich in vitamin C and carotenoids, especially lycopene. These compounds have strong antioxidant properties which can protect and preserve the quality of your skin.
Protection from UV Rays: Although tomatoes aren’t exactly a substitute for ice cream, studies have shown that eating tomatoes can help protect your skin from UV-induced sunburn. In one study, it was found that 10-12 weeks of consuming tomato-derived lycopene decreased sensitivity towards UV-induced erythema among volunteers.[5] This added layer of protection will also reduce the risk of developing UV-induced skin cancer.
Soothes Acne: The antioxidants in tomatoes, such as Vitamin C, E, lutein, beta carotene, and lycopene, have anti-inflammatory effects. This will help soothe acne-induced irritations, as well as speed up the healing process of acne scars.
Moisturizes the Skin: The vitamin C in tomatoes are known to boost collagen production, a vital component of the skin. By strengthening your skin’s structure, it will also be able to hold more moisture, preventing your skin from drying out.
- Avocadoes
The mighty avocado is a superfood that is packed with nutrients. It’s known to help prevent heart diseases, cancers, as well as improving digestion. The avocado is also popular among fitness enthusiasts as it is very effective in weight management.
Avocadoes are great for the skin, too – mainly because it contains both antioxidants and omega-3 fatty acids. Many skincare enthusiasts have even been using fresh avocado face masks or avocado oil as a moisturizer. Aside from these topical treatments, avocadoes will also benefit your skin from simply consuming them.
Protection from UV Rays: In a study from 2011, it was found that avocadoes contain fatty alcohols that are able to reduce UV-induced damage and inflammation to the skin.[6] Avocadoes also contain Vitamin C and E, which are two antioxidants that are known to protect our skin cells from oxidative damage caused by the sun.
Improves Skin Elasticity: Skin elasticity is defined as the skin’s ability to retain its shape despite stretching and pulling it. The higher your skin elasticity, the smoother and firm your skin will be.
Avocadoes are rich in monosaturated fats, wherein higher intakes are associated with better skin elasticity.[8]
Moisturizes the Skin: Avocadoes are rich in biotin, a B-vitamin that is widely used in skin and hair products. Biotin is well known to preserve skin and hair health, and it is used to prevent dry skin.[9]
- Dark Chocolate
Great news for chocolate lovers – cocoa is packed with antioxidants and minerals that are great for your skin.
Thus, consuming chocolate with higher concentrations of cocoa will benefit you greatly, plus it contains less sugars and saturated fats that are present in typical chocolate candy bars. The healthiest types of dark chocolate are those that fall within 75% to 99% cocoa content. Although they may taste slightly bitter, it’s much bolder and more exquisite compared to store-bought candy bars.
Protection from UV Rays: Cocoa is rich in antioxidants called flavonoids. These antioxidants were found to be effective in reducing damage caused by UV rays, producing higher tolerance levels compared to chocolates that contained less antioxidants.[9]
Protection from Oxidative Stress: In several studies, cocoa was found to be effective in reducing wrinkles and preventing a number of skin diseases as a result of oxidative stress. Oxidative stress happens when your free radicals outnumber your antioxidants. This can occur when you’re exposed to pollution, radiation, stress, or when you’re excessively consuming processed food.[9]
- Soy
Soy is rich in isoflavones, an estrogenic compound that offers multiple benefits to your skin.
Soy is mostly used in Asian cuisine and is consumed in various ways. Soy sauce, tofu, tempeh, and soymilk are just some examples of soy-derived ingredients/food.
Protection from UV Rays: Isoflavones were found to have photoprotective qualities – meaning, it can protect your skin from UV-ray induced damage, including skin cancer.[12]
Improves Skin Elasticity: These isoflavones can help reduce wrinkles, maintain hydration, and improve your overall skin elasticity. This effectively slows down skin aging by keeping your skin firm and smooth.[10] Among menopausal women, who are prone to dry skin and decreased skin elasticity, the supplementation of soy extract was found to increase skin thickness and elasticity – two characteristics of youthful skin.[11]
- Green Tea
Green tea is a popular beverage whose antioxidant properties are well-known among health enthusiasts. These antioxidant properties can prolong a person’s life, which includes having an anti-aging effects on our skin.
Can Help Prevent Breakouts: Because of the anti-microbial, anti-inflammatory, and antioxidant properties of green tea, it is able improve acne conditions and oily skin. This is thanks to the polyphenols present in green tea, which has been found to lower sebum (skin oil) production, as too much of it will cause clogged pores and therefore acne. This was found to be effective both in topical and oral intake of green tea extract.[13]
Anti-Aging Properties: Both topical and oral intake of green tea was found to have anti-aging effects. In one study, topical and oral green tea was able to improve elastic tissue content, effectively protecting against photoaging.[14]
- Red Grapes
Red grapes are rich in resveratrol, a plant compound that acts similar to antioxidants, protecting you from cellular damage that will put you at risk for chronic diseases. It is widely known for its cardioprotective abilities, but it also offers similar benefits to your skin as the antioxidants previously mentioned.
Anti-Aging Properties: The antioxidant like behavior of resveratrol includes the ability to fight against free radicals, which can damage your skin cells and cause signs of aging.[15]
- Sweet Potatoes
Sweet potatoes are another vegetable that is packed with antioxidants, specifically the carotenoids which give them color (beta carotene).
Protection from UV Rays: Carotenoids like beta carotene have photoprotective properties, meaning it can protect your skin from the harmful damage caused by the sun’s UV rays. This was applicable in both clinical trials and in vitro experiments with cell culture. [16]
Boosts Collagen Production: Sweet potatoes also contain Vitamin C and E, which are both known to boost collagen production. With better collagen levels, your skin will have better elasticity and moisture retention.
- Chia Seeds
Chia seeds, despite how small they are, is a superfood that is packed with minerals and antioxidants even with smaller servings.
Chia seeds can be consumed as a pudding, salad topping, or an addition to your favorite fresh smoothies and fruit juices.
Anti-aging Properties: Because chia seeds contain antioxidants, it can fight against the free radicals that accelerate skin aging.[17]
Contains Omega-3 Fatty Acids: Chia seeds are another great source of plant-derived omega 3 fatty acids. This will benefit your skin through its photoprotective and anti-inflammatory properties. This will shield you from UV induced skin damage, as well as soothing acne breakouts.[17]
- Broccoli
Whether you like them or not, eating more broccoli is great for your skin. It contains vitamin C, A, zinc, and antioxidants, all of which offer their own benefits to the skin.
Protects the Skin from Oxidative Damage: Broccoli contains lutein, a carotenoid that is similar to beta carotene. This protects your skin from oxidative damage, which may cause dry skin and accelerated skin aging.
Protection from UV Rays: The florets of broccoli contain sulforaphane, which is known to have photoprotective, anti-cancer, and antioxidant properties.[18]
Maintains Collagen Levels: Some evidence exists that sulforaphane is able to sustain collagen production, which will effectively sustain moisture and skin elasticity.[18]
Additional Skincare Tips
Aside from eating the right food, it also helps to follow a few habits that will decrease your chances of developing dull, dry, and damaged skin. Here are some skincare tips as suggested by the Cleveland Clinic.[19]
To avoid dry skin:
- Take lukewarm baths and showers. Bathing in extreme temperatures may cause dry skin.
- Limit your baths to up to 10 minutes. This will save you time as well.
- Moisturize right after washing your hands with soap or after taking a shower. The chemicals in soap may dry out your skin.
- Use heavier creams during winter season and lighter creams when it’s hot and humid.
To avoid sun damage:
- Avoid exposure to sunlight between 10 a.m. to 3 p.m. – this is the time when the sun is at its peak.
- Protect your skin from the sun by wearing long-sleeved tops and hats.
- Always wear sunscreen with an SPF greater than 30.
- Avoid tanning beds, as these are known to cause skin cancer.
For facial skincare:
- Avoid scrubbing your face with harsh materials. Skin trauma may trigger acne breakouts.
- Use light and non-comedogenic moisturizers and foundation. Harsh cleansers and heavy makeup can trigger acne breakouts and may permanently damage the skin.
- If your skin is prone to acne, choose a cleanser that is specifically formulated for acne.
Conclusion
While plenty of skincare products exist that cater to individual needs, nothing beats a diet that will target all of your skin problems from the inside. After all, investing your money on skincare will only be negated by an acne-inducing diet filled with unhealthy processed and oily foods.
Once you start eating clean, it will really shine through the natural glow of the skin. Coupled with an active lifestyle, not only will your skin look healthy, but you’ll feel great about yourself, too!
References
[1] ScienceDaily. (n.d.) Oily fish. Retrieved from https://www.sciencedaily.com/terms/oily_fish.htm
[2] Petra, A. (2019, November 28) 6 Benefits and Uses of Omega-3s for Skin and Hair. Retrieved from https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair
[3] Pilkington, S. M., Watson, R. E., Nicolaou, A., & Rhodes, L. E. (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental dermatology, 20(7), 537–543. https://doi.org/10.1111/j.1600-0625.2011.01294.x
[4] Neukam, K., De Spirt, S., Stahl, W., Bejot, M., Maurette, J. M., Tronnier, H., & Heinrich, U. (2011). Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition. Skin pharmacology and physiology, 24(2), 67–74. https://doi.org/10.1159/000321442
[5] Stahl, W., Heinrich, U., Aust, O., Tronnier, H., & Sies, H. (2006). Lycopene-rich products and dietary photoprotection. Photochemical & photobiological sciences : Official journal of the European Photochemistry Association and the European Society for Photobiology, 5(2), 238–242. https://doi.org/10.1039/b505312a
[6] Higuera, V. & Cobb C. (2019, July 22) Can You Use Tomatoes for Skin Care? Retrieved from healthline.com/health/tomato-benefits-for-skin
[7] Rosenblat, G., Meretski, S., Segal, J., Tarshis, M., Schroeder, A., Zanin-Zhorov, A., Lion, G., Ingber, A., & Hochberg, M. (2011). Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Archives of dermatological research, 303(4), 239–246. https://doi.org/10.1007/s00403-010-1088-6
[8] Nagata, C., Nakamura, K., Wada, K., Oba, S., Hayashi, M., Takeda, N., & Yasuda, K. (2010). Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. British Journal of Nutrition, 103(10), 1493–1498. doi:10.1017/s0007114509993461
[9] Scapagnini, G., Davinelli, S., Di Renzo, L., De Lorenzo, A., Olarte, H. H., Micali, G., Cicero, A. F., & Gonzalez, S. (2014). Cocoa bioactive compounds: significance and potential for the maintenance of skin health. Nutrients, 6(8), 3202–3213. https://doi.org/10.3390/nu6083202
[10] Accorsi-Neto, A., Haidar, M., Simões, R., Simões, M., Soares, J., Jr, & Baracat, E. (2009). Effects of isoflavones on the skin of postmenopausal women: a pilot study. Clinics (Sao Paulo, Brazil), 64(6), 505–510. https://doi.org/10.1590/s1807-59322009000600004
[11] Izumi, T., Saito, M., Obata, A., Arii, M., Yamaguchi, H., & Matsuyama, A. (2007). Oral intake of soy isoflavone aglycone improves the aged skin of adult women. Journal of nutritional science and vitaminology, 53(1), 57–62. https://doi.org/10.3177/jnsv.53.57
[12] Wei H, Saladi R, Lu Y, et al. Isoflavone genistein: photoprotection and clinical implications in dermatology. J Nutr. 2003;133(11 Suppl 1):3811S-3819S. doi:10.1093/jn/133.11.3811S
[13] Saric, S., Notay, M., & Sivamani, R. K. (2016). Green Tea and Other Tea Polyphenols: Effects on Sebum Production and Acne Vulgaris. Antioxidants (Basel, Switzerland), 6(1), 2. https://doi.org/10.3390/antiox6010002
[14] Chiu, A. E., Chan, J. L., Kern, D. G., Kohler, S., Rehmus, W. E., & Kimball, A. B. (2005). Double-blinded, placebo-controlled trial of green tea extracts in the clinical and histologic appearance of photoaging skin. Dermatologic surgery : official publication for American Society for Dermatologic Surgery [et al.], 31(7 Pt 2), 855–860. https://doi.org/10.1111/j.1524-4725.2005.31731
[15] Baur, J. A., & Sinclair, D. A. (2006). Therapeutic potential of resveratrol: the in vivo evidence. Nature reviews. Drug discovery, 5(6), 493–506. https://doi.org/10.1038/nrd2060
[16] Stahl, W., & Sies, H. (2002). Carotenoids and protection against solar UV radiation. Skin pharmacology and applied skin physiology, 15(5), 291–296. https://doi.org/10.1159/000064532
[17] Gunnars, K. (2018, August 8) 11 Proven Health Benefits of Chia Seeds. Retrieved from https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1
[18] Jones, T. (2020, February 27). The 12 Best Foods for Healthy Skin. https://www.healthline.com/nutrition/12-foods-for-healthy-skin[19] Cleveland Clinic. (2016) Skin Care: Basics and Tips. Retrieved from https://my.clevelandclinic.org/health/articles/9982-skin-care-basics-and-tips
