There is no single superfood for skin health. Instead, it’s your overall diet pattern that matters. Enjoying a mostly vegetarian diet, combined with some oily fish, is the best way to support healthy skin.
Many foods contain vitamins, minerals and antioxidants that can help improve your skin health. Plant-based foods such as vegetables, fruits, nuts, seeds and beans are especially rich in skin-supporting nutrients. They can help improve your skin’s elasticity and moisture. They may also help reduce wrinkles.
There is no single superfood for skin health. Instead, it’s your overall diet pattern that matters. Enjoying a mostly vegetarian diet, combined with some oily fish, is the best way to support healthy skin.
To know about some foods in this regard, we spoke to nutritionist Archana Batra. Nutritionist Archana Batra says that there are many foods that support skin health and you should include them in your diet to make it balanced.
Antioxidant Foods
1 red bell pepper
When you think of vitamin C, you probably think of oranges. But red bell peppers are even more powerful when it comes to vitamin C. Vitamin C is a well-known antioxidant that can help stimulate collagen, a protein that serves as a building block for skin.
Having more collagen in the diet can help with skin moisture and elasticity, reducing wrinkles and roughness. So eating more red bell peppers can help your skin look more youthful. Red bell peppers also contain capsanthin. In addition to giving them their deep red color, capsanthin helps reduce skin damage caused by sun rays.
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2 Carrots
Nutritionist Archana Batra explains that carrots are a great source of the antioxidant beta-carotene. Beta-carotene is converted into vitamin A. Vitamin A can help reduce acne, wrinkles and prevent sunburn.
Eating carrots can also give the skin a slight orange-red color from beta-carotene. But keep in mind that too much of a good thing is bad. Eating too many carrots can cause carotenemia, a condition in which your skin turns yellow-orange. But this condition is not harmful and can be easily cured.
3 Grapes
Grapes are another great source of phytoestrogens. Grapes contain resveratrol, another molecule with estrogen-like effects. The resveratrol in grapes has anti-aging effects on the skin and may prevent dark spots from forming. Resveratrol also helps protect your skin from UV light damage, so it may reduce the risk of skin cancer.
The anti-aging effects of resveratrol extend beyond skin. Some studies suggest that resveratrol may help you live longer and help prevent age-related diseases.
4 Broccoli
Nutritionist Archana Batra explains that broccoli and many other vegetables are rich in lutein, a molecule that protects your skin from oxidative damage. Therefore, it can prevent dryness and wrinkles caused by oxidative damage.
One study found that an extract from broccoli called sulforaphane helped repair damaged skin. In that study, the extract was used as a topical rub. But don’t worry, you don’t have to make a face mask out of broccoli. Eating it the old-fashioned way is just as beneficial.
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