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12 Superfoods for Clear and Radiant Skin

May 07, 2020

12 Superfoods for Clear and Radiant Skin

Do you know which superfoods boost skin health? Let’s discuss so you can add them to your next grocery list! 

Our overall health and wellness depends heavily on the foods we consume. “You are what you eat” indeed has much truth to it.  As a result, the condition of our skin depends largely on our diet and what foods we put into our body.

The skin is our largest organ. It is the protective barrier of the entire body. It shields us from the environment - against light, heat and injury.

It also helps regulate body temperature. It stores water, fat and essential vitamins and minerals. It has an immense role in our immune system and defends us against infections.

Your skin’s appearance is indicative of your overall health. Radiant, hydrated and blemish-free skin on the outside is a good indication of internal health. 

Here are some superfoods that have tremendous skin beautifying benefits to keep you looking healthy, bright and youthful! 


OATMEAL


A bowl of oatmeal for breakfast is not only wonderful for our gut health, but it can do miracles for our skin as well. 

It contains zinc that reduces inflammation and eliminates acne-causing bacteria. It acts like a sponge that absorbs excess oil from the skin that may otherwise cause acne.

Oats minimize wrinkles because they help to stabilize blood sugar levels. High blood sugar increases our level of androgen, a hormone that causes wrinkles. 

Oats are also loaded with selenium, an antioxidant compound that prevents cells from damage. Selenium is a powerful nutrient that promotes skin elasticity. Even better, it contains probiotics that help boost our immune system.

 

RED PEPPERS


Red peppers are full of amazing vitamins. They have three times the amount of vitamin C found in oranges. Vitamin C is excellent at supporting collagen production, which is key for healthy skin.

Red peppers also contain vitamin K, which is necessary to maintain healthy blood vessels underneath our skin. When blood vessels are not functioning up to par, our skin may reflect this in the form of broken capillaries. 

Red peppers also contain vitamin B which helps to prevent dark spots, and vitamin A which is a natural moisturizing agent. 

In addition, red peppers have fiber that helps flush toxins out of the body.

The combination of all these skin-benefiting vitamins encourages a healthy, radiant complexion!


TOMATOES


These succulent fruits are rich in lycopene, a powerful antioxidant that helps protect us from cellular damage caused by the sun. 

Tomatoes help reduce excess oil on the surface of the skin to prevent whiteheads and blackheads. They also aid in minimizing and tightening pores to prevent breakouts.

Rich in vitamin C and potassium, tomatoes help boost collagen production and help prevent dry skin.


AVOCADOES


Another reason why we should love this yummy fruit is for its super hydrating and collagen-boosting powers. Avocados are rich in healthy fats and vitamin E. 

The powerful duo of healthy fats and vitamin E helps maintain and prevent moisture loss in the skin. Additionally, it strengthens the skin barrier to help calm redness and infection.

Avocados are abundant in chlorophyll, the compound responsible for its green color. Chlorophyll is a mighty antioxidant that prevents premature aging and minimizes the appearance of wrinkles.

 

BROCCOLI


This superfood is one of the healthiest vegetables you can eat. Broccoli is fully loaded with vitamin C. It contains twice as much vitamin C found in an orange, making it another potent collagen-boosting superfood.

Broccoli is also a good source of plant-based protein, another essential building block for skin tissue. Protein contains amino acids that support collagen production and promote plump, healthy skin.

In addition, it also contains many other vitamins and nutrients such as vitamins K and E as well as lutein, selenium and chlorophyll, all of which are potent antioxidants that promote vibrant, healthy skin.


DARK CHOCOLATE


Chocolate lovers will be thrilled to know that dark chocolate is a superfood. Dark chocolate, with at least 70% pure cocoa offers tons of beauty wonders to your skin.

Dark chocolate is one of the best sources for antioxidants, which shields our skin from harm caused by free radicals. It contains flavonoids which are bioactive compounds that help filter out UV rays and improve blood flow to the skin so that it remains adequately nourished and hydrated.

With generous amounts of vitamins A, B1, C, D, E, iron, calcium and protein, your skin gets a dose of indulgence every time you take a bite of this delight.


KALE


Another nutrient powerhouse champion that offers tons of key skin benefits is kale.

Kale contains vitamin C, beta-carotene, flavonoids and polyphenols, which all help to detoxify the body.

Vitamin C partnered with copper calms redness and skin inflammation. Generous amounts of lutein and zeaxanthin shield the skin from the damaging UV rays. Lutein also helps boost collagen production to improve skin elasticity.

Vitamin K, another potent nutrient in kale, tightens skin for a wrinkle-free appearance. Not only does vitamin K tighten the skin, but it helps to minimize purple pigmentation making it an excellent source for those who have dark circles under the eyes.


SALMON


This superfood from the sea is rich in omega 3 fatty acids, protein, Vitamins B and D, potassium and selenium.

Vitamin B and omega 3 fatty acids help calm inflammation as well as boost collagen and elastin, both of which are key functions for a youthful, healthy glow.

Salmon is also a good source of vitamin D and selenium which help protect the skin from the harmful effects of the sun and free radicals. These nutrients are also excellent at promoting skin repair and renewal.

Protein and potassium found in salmon also enhance the moisture content in the skin which encourages an overall smoother texture and a softer more supple appearance.  


WALNUTS


Snacking on some super healthy walnuts does not only ease hunger, but it feeds your skin as well.

This skin-fueling food contains generous amounts of antioxidants that protect the skin from the harsh effects of sunlight and other pollutants.

Walnuts are also loaded with copper, a mineral that stimulates collagen production and omega 3 fatty acids for silky, smooth skin.

Iron, selenium, calcium, zinc, vitamin E and some B vitamins are also skin-benefitting nutrients found in walnuts that contribute to a healthy, glowing complexion. 


BLUEBERRIES


Juicy blueberries provide numerous benefits to our overall physical health and skin appearance.

Blueberries are packed with potent antioxidants called polyphenols. These super compounds slow down the aging process by fighting damaging free radicals from the sun and external environment.

Polyphenols combined with zinc and iron help repair skin damage and revive skin’s natural glow.

Blueberries are also good sources of vitamins K and C as well as manganese. They also contain Vitamins E and B6, all of which boost our immune system and skin health.


OLIVES


This plump fruit is tiny in size but offers enormous benefits for the skin.

Olives are excellent sources of a healthy fat called oleic acid and vitamin E. Oleaic acid and vitamin E are excellent at retaining moisture to keep our skin hydrated and supple.

Vitamins E and A in olives reduce skin dehydration and help maintain healthy oil balance in the skin.

Olives also contain minerals such as copper and iron, as well as fiber and anti-aging phytochemicals. All these significantly reduce the appearance of wrinkles.

 

SWEET POTATOES

This root starch is a powerful source of beta-carotene. When we consume generous amounts of beta carotene, our bodies convert it into the active form of vitamin A. 

Vitamin A is an antioxidant that helps prevent collagen damage, which is essential in order to maintain healthy, strong skin elasticity. 

Sweet potatoes are also excellent sources of Vitamin C and magnesium, which play an essential role in the production of collagen and aids in minimizing inflammation.

The skin of sweet potatoes is also rich in fiber which contributes to our gut health. Gut health is vital in order to encourage soft, blemish-free, youthful skin.

Proper diet and nutrition are essential in maintaining our stamina and physical well-being. The foods we consume nourish and support our organs, including the skin, which is why skin health is a reflection of our internal health and overall well-being.

The next time you go grocery shopping consider stocking up on some of these superfoods to make you beautiful from the inside out!

 

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HAVE YOU EVER TRIED TAKING SUPPLEMENTS FOR YOUR SKIN? DID YOU EXPERIENCE ANY CHANGES? LET’S TALK IN THE COMMENTS BELOW.

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