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10 Best foods to achieve healthy skin

Do you want glowing healthy skin? Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. But what you eat also affects your skin.

As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin. This article takes a look at 10 of the best foods for achieving healthy skin.

10 foods to achieve healthy skin

1. Red grapes

Pedro Cavos, a lifestyle writer at Boom Essays and UK Top writers says, “Red grapes aren’t only good for wine! Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.”

Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging. Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging.

This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin.

And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.

2. Dark chocolate

After 6 to 12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow which brings more nutrients to your skin.

Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.

3. Tomatoes

Jasmine Garcia, a food blogger at State of writing and Paper Fellows shares, “Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.

Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling.”

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4. Red and yellow bell peppers

Bell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for healthy skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.

5. Broccoli

Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C.

It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer.

Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralising harmful free radicals and switching on other protective systems in your body.

In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29 percent, with protection lasting up to 48 hours.

Evidence suggests sulforaphane may also help maintain collagen levels in your skin.

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6. Sweet potatoes

Beta carotene is a nutrient found in plants. This nutrient functions as provitamin A, which means it can be converted into vitamin A in your body.

According to WebMd, both the upper and lower layers of skin need vitamin A. It seems to prevent sun damage by interrupting the process that breaks down collagen. Since it’s an antioxidant, it may give your skin some protection against sunburn (although not as much as wearing sunscreen).

7. Sunflower seeds

In general, nuts and seeds are good sources of skin-boosting nutrients. Sunflower seeds are an excellent example.

One ounce (28 grams) of sunflower seeds packs 49 percent of the DV for vitamin E, 41 percent of the DV for selenium, 14 percent of the DV for zinc, and 5.5 grams of protein.

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8. Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin.

They’re a good source of essential fatty acids, which are fats that your body cannot make itself.

9. Avocados

Avocados are high in healthy fats. These fats benefit many functions in your body, including achieving healthy skin.

10. Fish

Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health.

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturised. In fact, an omega-3 fatty acid deficiency can cause dry skin.

Author’s bio: Business Writer and Project Coordinator Sara Sparrow, Essay writing service and Assignment help, spends most of her time attending tech and marketing conferences as well as providing consultations to businesses on these topics. When she has a minute, she also contributes to magazines and blogs, including OX Essays.

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