High-tech beauty products have a competitor: foods for healthy skin that promise to restore your radiance and flawless visage from within, in a natural process. There is only so much a high-end scrub or face balm can do. They work their magic on the outside, however, recent studies encourage women all over the globe to seek remedies that work from within as well. A balanced meal plan plays a key role in our bodies’ harmony. Its benefits can easily be spotted in our energy levels, overall mood, but also in our skin’s aspect.
These are the top ten foods for healthy skin that come highly recommended by nutritionists. The sweet treats can be included in your diet without any shred of remorse. The wholesome, nutritious ingredients can be consumed on a daily basis since they bring sundry benefits to the table: strengthening your nails, brightening your complexion, and fortifying your mane.
Foods That Can Rival Beauty Products
1. Dark Chocolate
There are many misconceptions about chocolate, with the most popular one claiming that it can cause acne and it can add up the pounds. While these may be true for highly processed chocolate that uses artificial sweeteners, dark chocolate is the exception to the rule.
Rich in fiber, iron, magnesium, copper, and manganese, dark chocolate also comprises flavonols, which can protect the skin against UV rays. Choose dark chocolate that is at least 75% cacao to fully benefit from its impressive amounts of selenium, zinc, potassium, and phosphorous. These are paramount ingredients for spotless skin and strong hair.
How to Include Dark Chocolate in Your Diet
- Break it into small chunks and sprinkle it on your hot oatmeal.
- Add it to banana shakes and smoothies.
- Eat it as a snack between lunch and dinner when you feel you energy levels are dropping.
If you’re looking for a healthy skin diet, yogurt can be your best ally. The Greek yogurt trend that took health-conscious people by storm a couple years ago might not have been a fad. Studies point out that this protein-rich yogurt can be an excellent helper for keeping fine lines and wrinkles at bay.
What is more, Greek yogurt is a favorite among nutritionists because it comprises twice as much protein as regular yogurt. This multivalent ingredient is travel-friendly, packed with B12, and an excellent workout recovery food.
How to Include Yogurt in Your Diet
- Combine it with oat flakes, flax seeds, crushed almonds, and blueberries for a filling breakfast.
- Add a tablespoon of organic honey to it for a sweet treat after lunch.
- Use it as a base for your shakes when you need boost of protein.
The hassle of peeling a pomegranate is worth it once you find out it contains potent polyphenol antioxidants. This fruit should be on your list of food for healthy skin because it will help you fight off free radicals which cause premature aging and dark spots on the skin.
Loaded with key nutrients, pomegranates are one of the best foods for healthy skin and can be eaten as they are or as a juice. You will still be reaping the benefits: the vitamin C, vitamin K, folate, and potassium will fortify your hair and leave your skin glowing.
How to Include Pomegranates in Your Diet
- Squeeze a couple of pomegranates to make yourself a refreshing juice for breakfast.
- Add the arils (seeds) to leafy salads for a zesty taste.
- Sprinkle the seeds on top of an acai bowl for flavor and color.
Covered in a hard shell, walnuts hide away rare antioxidants, vitamins, and minerals that are bound to make your skin brighter and smoother. Best known for their high omega-3 fatty acids, walnuts have the ability to improve the skin’s complexion and texture.
The healthy fats found in walnuts work against damaging UV rays and enable the skin to lock in moisture. Vitamin E, which is also found in walnuts, has accelerated curing properties that speed up the scarring and healing process.
How to Include Walnuts in Your Diet
- Combine them with spinach leaves and shreds of turkey breast for a minimalistic lunch.
- Snack on a cup of walnuts that will keep you full until dinner time.
- Add them to vegan ice-cream made in the blender with one frozen banana.
Green, yellow, or red, peppers are versatile and highly beneficial foods for the skin. Recent studies discovered that women who consume yellow and green vegetables have fewer fine lines or wrinkles around the eyes. In addition to this key benefit, peppers are also loaded with folic acid, vitamins A and C, fiber, and potassium.
Bell peppers are not only crunchy and tasty, they also aid in weight loss and keep cholesterol in check. Red bell peppers are high in anti-inflammatory agents that can energize your body and make your skin look plumper in the morning.
How to Include Peppers in Your Diet
- Slice red and green peppers and use them instead of bread when eating hummus or cream cheese.
- Make a raw soup with one red bell pepper, cashews, and water.
- Drizzle some olive oil over asparagus, carrots, and bell pepper, and pop them in the oven for 45 minutes.
6. Sunflower Seeds
The copper found in sunflower seeds plays an essential role in melanin production (the pigment that determines the color of our skin). Sunflower seeds are a great source of essential fatty acids that hydrate the body and help it stay young for longer.
How to Include Sunflower Seeds in Your Diet
- Snack on a handful of sunflower seeds after dinner.
- Create a mix (flax seeds, poppy seeds, sunflower seeds, and sesame seeds) and have it on hand to sprinkle over salads and other dishes.
- Sprinkle them on top of smoothies for a crunchy texture.
7. Kidney Beans
Wondering what foods to eat for healthy skin that will keep you full from lunch to dinner time and work on beautifying your complexion? The answer is kidney beans. Rich in zinc, this type of beans promotes healthy skin by keeping acne at bay.
The potent vitamins comprised by kidney beans also include folic acid. Coupled with a low glycemic load, kidney beans help the body produce new skin cells and keeps the pores clean. These can lead to clearer, blemish-free skin.
How to Include Kidney Beans in Your Diet
- Make kidney beans soup that is warming, filling, and rich in protein.
- Use them as a side dish for red meat.
- Add them to salads alongside sweet corn, spinach leaves, fresh tomatoes, and dill.
To enjoy all the benefits of oatmeal, always choose steal cut oats. These are not as processed as other types and retain more minerals and vitamins. Oatmeal doesn’t disturb your blood sugar levels, which also steadies hormone levels.
Oats are rich in fiber, folate and potassium, which makes them the best food for starting the day. Additionally, oatmeal can help steady blood pressure, reduce cholesterol levels and keep your weight in check.
How to Spice up Oatmeal
- Add a pinch of salt in the water you use for boiling the oats.
- Slice a ripe banana and add it to the boiling saucepan.
- Add a dash of cinnamon, vanilla extract, cacao powder, or a teaspoon of raw organic honey for extra flavor.
A great source for zeaxanthin and luthein, kale is of great help in blocking free radicals and slowing down aging. Incredibly low in calories, this vegetable is packed with Vitamins A and C, which nourish and plump up the skin.
The high fiber content and iron paired with its detoxification properties make kale one of the most efficient foods for healthy skin. The Vitamin K can improve the dark circles under your eyes, smoothing down your skin and dealing with dry patches of skin.
How to Include Kale in Your Diet
- Add it to chicken pasta alongside chickpeas and white beans for a boost of nutrients.
- Spice up your favorite bean soup with kale leaves.
- Create a fancy dish with pink grapefruit, kale, and yogurt, dressed with lemon juice and black pepper.
10. Almond milk
Vegan and lactose-intolerant readers will welcome this dairy-free suggestion. Unsweetened almond milk is healthy and helps your skin gain a rosy glow. Containing 50% of the needed amount of Vitamin E, almond milk is also packed with antioxidants that fight off blemishes for flawless skin.
Since it doesn’t impact blood sugar levels, almond milk keeps everything in check while its carbs are used as energy rather than stored as fat.
How to Include Almond Milk in Your Diet
- Replace regular milk in your smoothies with almond milk.
- Add 1:1 water and almond milk to your morning oatmeal for a richer taste.
- Make chia pudding by soaking the seeds in almond milk and topping it with fresh fruit.
There are many more foods for healthy skin that promote a radiant complexion without any dry patches. Tomatoes, rosemary, soy, oysters, and kiwi, just to mention a few, are other superfoods that should be on your grocery list all year round.