You already know that filling your diet with power foods like dark leafy greens, dark chocolate, citrus can help beat chronic conditions like heart disease and diabetes. But did you know that certain foods can also work wonders on your skin? “What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging.” Nourish yourself with meals that will help perk up your energy and boost immunity.
In fact, what you eat can be as important as the serums and creams you apply on your skin,. That’s why we rounded up 14 foods that are good for you and fantastic for your skin. Here’s to you, gorgeous!
When researchers analyzed the diets of 1264 women, they found that a higher consumption of olive oil (more than 8.4 grams or 2 teaspoons a day) was associated with 31% fewer signs of aging compared to people who ate less than 3.8 grams (about 1 teaspoon). Olive oil beat out the other oils tested, including sunflower and peanut. Why? About 75%
of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost. The antioxidant polyphenols in olive oil could also quench damaging free radicals. \
People who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33% more pro
tection from sunburn compared to a control group that ate just olive oil, according to a 2008 UK study. The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves your natural skin.
The sweet treat is rich in cocoa flavanols, plant compounds with antioxidant properties, which help hydrate skin and improve circulation. Women who consumed a high flavanol cocoa powder drink daily for 12 weeks experienced less skin roughness and scaliness compared to a control group. They consumed the equivalent of 3.5 ounces of dark chocolate, but that’s far too many calories for most women, says Lisa Drayer, MA, RD, author
of The Beauty Diet. She suggests sticking to a 1 ounce portion, or 150 calories, to reap the good skin benefits without the weight gain.
A whole grain oatmeal is a better pick for breakfast over a bagel and jelly. That’s because the latter offers a double whammy for skin: refined, sugary carbs that prompt your body to make insulin and increase the production of hormones known as androgens. Elevated androgens cause sebaceous glands in the skin to secrete more oil that gets trapped inside pores, causing pimples. Instead of brown sugar, add natural sweetness to your oatmeal with chopped fruit.
It’s the only type of nut that contains a significant amount of omega-3 fatty acids, which is especially important for vegetarians who are skipping fish. Walnuts pack an omega-3 called alphalinolenic acid. Deficiency in this fat can result in eczema, which is associated with dry, scaly skin, sr.
HOW DOES GREEN TEA HELP? In a study published in the Journal of Nutrition in 2011, people who drank a beverage containing green tea polyphenols daily for 12 weeks had skin that was more elastic and smooth, and had onequarter less sun damage when exposed to UV light compared to a control group. The brew’s catechins like EGCG (antioxidants) boost blood flow and oxygen to the skin, which delivers key nutrients to keep your complexion healthy, say researchers.
Green tea is a type of tea that is made from Camellia sinensis leaves that have not undergone the same withering and oxidation process used to make oolong teas and black teas.
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