For healthy skin, focus on foods rich in omega-3s (fatty fish, walnuts), antioxidants (berries, dark leafy greens, tomatoes, green tea), and vitamins A, C, & E (avocado, sweet potatoes, citrus, nuts) to hydrate, repair, and protect your skin from aging and damage. Including protein (fish, eggs, beans) for building blocks, zinc (nuts, seeds), and water-rich produce (cucumber, watermelon) also supports a glowing complexion.
Eat plenty of fruits, vegetables, whole grains, and lean proteins. Fresh fruits and vegetables may be especially helpful at preventing damage that can lead to early skin aging. Drink plenty of water to help keep your skin hydrated too.
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Consuming foods high in omegas and beta carotene such as oily fish, nuts, olive oil, sweet potato, yams, spinach, carrots all help waterproof and shield your skin, repairing and supporting your skin barrier. Remember it's also key to keep hydrated and drink sufficient amounts of water during the day.
The best foods for healthy skin are:
Say yes to healthy and glowing skin with these simple and easy-to-make 5 morning detox drinks for glowing skin:
They help boost your immune system, keep your skin and hair healthy, and support your overall wellness. Glow foods include a wide variety of fruits and vegetables—think green leafy veggies, carrots, oranges, papayas, and berries. For a truly balanced diet, all three food groups should be present in your daily meals.
Antioxidant-rich fruits & veggies
– Fruit and vegetable sources: Berries, oranges, pomegranate, papaya, spinach, and kale. Breakfast idea: A green smoothie with spinach, banana, berries, and almond butter topped with chia seeds and hemp seeds.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Retinol topical creams
Retinols help restore skin's elasticity and thicken collagen (which gives our skin its structure), as well as elastin (which gives our skin its stretch).
Research suggests that fruits like berries, grapes, apples, oranges, and cherries contain antioxidants and nutrients to promote longevity. Benefits include protection from free radicals, firmer skin, and reduced risk of inflammatory conditions.
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Consider adding these super foods for skin to your diet:
Water keeps your body hydrated and refreshed and helps maintain your skin's elasticity. People who drink large amounts of water are less likely to suffer from scars, wrinkles, and soft lines and they won't show as many signs of aging as those who drink little amounts of water.
Board-certified dermatologists know whether a supplement could help or hinder your health and skin, hair, and nail goals.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
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SEVEN DAY COLOR DIET - Also referred to as the "ROY G BIV" (red, orange, yellow, green, blue, indigo and violet) diet, followers consumed only foods of the specified color group for the first six days. On the seventh day, they eat foods containing all colors.
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GO, GROW, GLOW GO FOODS -Grains or starchy foods like bread, rice, pasta, or oats -High in carbohydrates -Give our body energy GROW FOODS -Beans, nuts, meat, fish, eggs, and dairy -High in protein -Help us grow and stay strong GLOW FOODS -Fruits and vegetables -Lots of vitamins -Help our skin, teeth and hair look nice ...