Achieving firmer, younger-looking skin starts with a healthy diet. Prevention is the best and most effective way to work against extrinsic skin ageing effects. Overall fruit and vegetables are the safest and healthiest approach to boosting skin health. Comfort foods seem like a great idea during the winter months however the skin needs healthy fruit and vegetables that contain antioxidants to fight free radicals that may age the skin.
FACTORS THAT NEGATIVELY AFFECT YOUR SKIN
Oxidative stress – happens when free radicals cause damage to cells. Impacted by lifestyle factors like eating a processed diet and excessive alcohol intake.
Inflammation – increased inflammation in your body can have a negative impact on the skin. A diet filled with processed foods may increase total body inflammation.
Dryness – one of the reasons is when cells are poorly hydrated. Results in cell skins shrinking
LIST OF FRUIT AND VEGETABLES AVAILABLE IN THE MAJORITY OF IRISH SHOPS
Broccoli – contains Vitamins like Zinc, Vitamin A, and Vitamin C, all of which are vital for healthy skin. Broccoli contains lutein, a carotenoid, which acts similarly to beta-carotene and protects your skin from wrinkles due to oxidative stress.
Spinach – is rich in Vitamin K, a powerhouse nutrient when it comes to improving blood circulation and coagulation. It’s loaded with Zinc which has been shown to help reduce inflammation and help prevent acne breakouts. Containing zeaxanthin, a naturally occurring antioxidant that protects skin and helps even out skin tone.
Grapes – loaded with antioxidants. They contain resveratrol that protects your skin from UV damage. They are also rich in Vitamin C, K, Folate and Minerals.
Oranges – daily Vitamin C intake is a must for radiant skin. The natural oils present in oranges keep skin hydrated, making it look plump. Vitamin C is known to aid in collagen production keeping skin firm and reducing the appearance of signs of ageing. High in Vitamin C and antioxidants, oranges help fight free radicals, minimising DNA damage which in turn slows down premature ageing.
Cucumber – their main content is water and in turn provides a cooling effect on the body and are high in antioxidants. The peel of a cucumber contains Vitamin C and Vitamin K, which helps in achieving healthy, glowing skin
Apricots – are high in antioxidants and Vitamin C, which helps fight free radicals. They possess anti-inflammatory properties that can improve acne symptoms. Rich in Vitamins A, K and Folate they are effective in improving the skin’s overall health.
Banana – are packed with antioxidants and antimicrobial properties and is also very moisturizing. It contains Vitamin A, C K, E, Folate, and Minerals. Rich in dietary fibre that is required for a good digestive system, which helps with good skin as well. Bananas are also moisturizing agents that help soothe dry skin.
Ginger – is known for its antioxidant and anti-inflammatory properties helping to reduce scars and protecting the skin from UV rays. It’s a rejuvenator that helps reduce signs of ageing, evens out skin tones, promotes hair growth, and leads to more blood circulation.
Potatoes – have high iron content which promotes a healthy, and radiant complexion. Contains Azelaic Acid which acts as a natural skin-brightening agent which speeds up the fading of scars, blemishes, dark spots and hyperpigmentation.
Sweet potatoes – contain high levels of Vitamin A and have been shown to help reduce oil production in the skin and are used to treat acne.
Blueberries – are filled with antioxidants, fibre, and nutrients. They may support the skin’s ability to fight inflammation related to acne, psoriasis, eczema, and premature ageing
Onions – one of the benefits of eating onions is that the antioxidants work beautifully to clean out the skin’s impurities. Onion has skin-lightening properties.
Sources:
instyle.com – Ginger Is the Brightening Skincare Ingredient You May Have Never Thought To Use
Allure.com – 18 Superfoods for glowing skin, according to Dermatologists
healthline.com – 13 Foods that help your body produce collagen
stylecraze.com – benefits-of-turnips-for-skin-hair-and-health
Indianexpress.com – Keep onion handy for skin benefits
clevelandclinic.org – 23 Foods to Eat for Healthier Skin
juicychemistry.com – skincare-blog/potato-for-skin
skinkraft.com – fruits-to-eat-for-glowing-skin
bebodywise.com – egg-benefits-for-skin