Normal people care about the way they look. They bathe regularly and wear clean clothes. They go to the barber or hairdresser to look better and also visit skin clinics. Health conscious ones exercise and observe balanced nutrition.
The journey towards healthy skin begins with good nutrition. A well-balanced diet is essential for healthy skin. Vitamins and minerals that play an important role in maintaining the quality of your skin include vitamins A, C, and E, and minerals such as selenium and zinc (medbroadcast.com). Here are some food that are considered good for the skin.
Sweet Potatoes. Beta-carotene is a nutrient found in plants. It functions as provitamin A, which means it can be converted into vitamin A in your body. Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes. Sweet potatoes are an excellent source — one 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A. Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock. When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin (healthline.com).bananas, They’re a source of potassium, which helps retain the skin’s moisture balance.Avocados. Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. Getting enough of these fats is essential to keep skin flexible and moisturized. One study in over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin. Preliminary evidence also shows that avocados contain compounds that may protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging. Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Interestingly, vitamin E seems to be more effective when combined with vitamin C (healthline.com).Apples. Apples contain vitamin B, C, and E, potassium, magnesium, calcium, iodine, manganese, and pectin. These improve your complexion and help prolong youthfulness and the skin’s freshness (Bright Side).Seafood. Contains zinc which is active in cellular turnover, reduces allergic reactions of the skin, improves blood circulation, prevents inflammation of the sebaceous glands, and slows down the growth of malignant cells (Bright Side).Nuts. Nuts like pistachios, almonds, and walnuts contain vitamin E which makes the skin soft and tender. Vitamin E maintains the moisture balance of the body and protects the skin against ultraviolet light (Bright Side).Nuts. Nuts like pistachios, almonds, and walnuts contain vitamin E which makes the skin soft and tender. Vitamin E maintains the moisture balance of the body and protects the skin against ultraviolet light (Bright Side).Fatty fish. Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health. Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin. The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays (healthline.com).Kiwi. Kiwi fruit contains vitamin C which neutralizes inflammatory processes, evens out the color of your face, reduces discoloration of the skin, and improves the skin’s natural resilience to the environment (Bright Side),Carrots. Carrots contain vitamin A, the main source of collagen production; it ensures that the skin is fresh and elastic; they aid cellular turnover and slow down aging (Bright Side).Bell Peppers. Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which your body converts into vitamin A. One cup (149 grams) of chopped red bell pepper contains the equivalent of 92% of the RDI for vitamin A. They’re also one of the best sources of vitamin C, necessary for creating the protein collagen which keeps skin firm and strong. A single cup (149 grams) of bell pepper provides an impressive 317% of the RDI for vitamin C (healthline.com)
