Khaberni - Maintaining radiant skin is a good indicator of overall health, while dry skin, for example, indicates that you are not getting enough fluids, or dark circles under the eyes reveal sleep deprivation, all factors that add stress to the skin.
Foods rich in Vitamin C improve dark spots and reduce wrinkles.
Dr. Bruce Brod, a dermatologist at the University of Pennsylvania, believes that these effects can be countered by following a diet rich in vitamins and minerals. Eating healthy also helps combat acne.
In recommendations for the Cleveland Clinic, certified nutrition specialist Nicole Hopsinger provides some reasons for declining skin health:
• Oxidative stress. It is a natural byproduct of human metabolism, exposure to sunlight, and lifestyle factors such as a diet of processed foods and smoking.
• Inflammation. Increased inflammation in the body negatively affects the skin. A diet rich in processed foods may increase inflammation throughout the body.
• Dehydration. Dehydration causes skin cells to shrink. Dry weather, certain types of soap, and excessive exposure to sunlight also increase dehydration.
Foods that affect skin beauty
Hopsinger advises regularly eating certain foods and avoiding others, saying: "This will reflect on your skin."
Hopsinger notes that following a diet rich in fried foods, fast foods, and sugars can negatively affect the health of your skin.
She adds: "Excessive consumption of processed or refined sugars and foods rich in dairy products, carbohydrates, and unhealthy fats causes skin inflammation and irritation and the appearance of pimples, and may accelerate aging."
So, consume these foods in moderation, and remember: dietary supplements are not a substitute for a healthy diet.
By consuming more fruits, vegetables, whole grains, nuts, fatty fish, and legumes, you will nourish your skin from the inside out. Hopsinger recommends eating:
Salmon
For omega-3 and natural collagen, eat salmon, and other fatty fish. The skin of salmon also naturally provides plenty of collagen.
Avocado
This green fruit is rich in vitamins and antioxidants, and it has been proven that eating an avocado daily enhances the firmness of the skin.
Avocado oil can also be used as a powerful moisturizer, and studies have shown that avocado oil can penetrate the natural moisture barrier of the skin more effectively than common vegetable oils, such as olive oil or almond oil."
Bell peppers
Bell peppers help maintain the radiance of the skin due to their high content of Vitamin C.
Sometimes a single bell pepper contains twice or three times the amount of Vitamin C found in an orange.
Some clinical studies have shown that Vitamin C can improve the appearance of dark spots and wrinkles, according to Harvard Medical School.
Spinach
Spinach also contains Vitamin C - although in lesser quantities than peppers - along with Vitamin K and the essential mineral iron.
Iron in spinach helps regulate oxygen production, as explained by facial plastic surgeon Dr. Bradford Patt, saying: "Oxygen deficiency makes the skin look pale and lifeless, which exacerbates the overall appearance."
The chlorophyll, the distinctive green pigment of spinach, kale, and chard, can also stimulate collagen production.
Strawberries
Strawberries contain almost the same amount of Vitamin C as bell peppers.
Nutrition specialist Eliza Whitaker states: "Strawberries are rich in Vitamin C and antioxidants such as anthocyanins. They help with heart health, blood sugar control, skin health, and provide anti-inflammatory benefits."
