Skin care is very essential for those who have sensitive skin that are prone to acne and early signs of aging. Nowadays, skin care is being used by thousands of men and women to keep their skin moisturized and looking fresh, not only do you need skin care products but the things you eat can also reflect on your skin. In this article, we’ll be talking about the types of food you need to have a healthy looking skin.
Protein
Protein is the foundation of our skin. When protein is ingested, our body breaks it down and turns it into amino acids during the digestion process. Amino acid is a building block of protein and it is also a natural moisturizer for our skin. With the help of other vitamins and lactic acid, it absorbs moisture from the air and retains the moisture in our skin. Not only does it help our skin feel soft, firm, and healthy but it also makes our nails grow healthy.
Food such as chicken and beef are a good source of protein and other vitamins. Suggested intake for protein is 0.36 grams per pound of body weight.
Nuts and seeds
Nuts and seeds are a good source of vitamins and minerals such as vitamin E, vitamin C, vitamin A, copper, protein, and zinc. These promote a healthy and glowing skin, balances the acidity in your body, and fights fine lines on your skin.
Nuts like walnuts, pistachos, and seeds such as sunflower and chia seeds can help fight early signs of aging and make your skin look smooth and healthy. An average of 30 grams is suggested for the intake of nuts and seeds.
Fruits
Fruits have high doses of vitamin A, vitamin C, and antioxidants which help protect your skin from harsh UV rays and promote collagen production. Putting on a high-SPF sunscreen is not enough for protection from the sun, fruits give that extra boost when it comes to protecting your skin from the sun, it keeps your skin hydrated and healthy from the inside too.
Fruits like oranges, papaya, strawberries, blackcurrants, and blueberries are great for your skin. An average of two to five servings of fruit should be eaten per day to maintain the health of your skin.
Fish
Omega-3 fatty acid is good for maintaining a healthy looking skin. Omega-3 fatty acid helps the oil production of the skin, balances hydration, reduces wrinkles, minimizes acne breakouts, and reduces the early signs of aging. It also helps soften rough and dry skin, reduces hyperpigmentation, and soothes irritation and dermatitis. Omega-3 fatty acid also helps the growth of our hair.
Some examples of fatty fish that are high in omega-3 are salmon, mackerel, sardines, and lake trout. A person should eat an average of at least two servings of fish per week.
These types of food can elevate your skin care so you won’t only look good on the outside, but also feel healthy on the inside. Including these in your diet will be a game changer in your skin care routine.
