What you eat and drink has a great deal to do with how your skin will look and how it will age. You can’t control genetics, and hormonal changes are a natural course of life, but taking more control over your diet and incorporating more “superfoods” in to your daily meal plans can give you the omega fatty acids, healthy fats, protein, and vitamins and minerals your skin need to stay hydrated, taut, and glowing.
Dermatologist Dr. Anil Rajani says these right superfoods can help you get “bright, clear, celebrity-grade skin.” Sounds pretty good so far, but the best part is that these right foods are delicious and simple to incorporate into different recipes. With respect to food, Rajani says to concentrate on foods that contain amino acids, which are the building blocks of protein and your skin and are required for collagen production, and antioxidants, which are key to combating oxidative stress, which reduces acnes and inflammation (and is linked to many skin issues).
Here are eight of the best superfoods for younger-looking skin.
1. Water
Objectively, the most superfood out there, Rajani says water makes up 60 percent of our skin and it’s key to getting “soft, plump, glowing” skin. Stay away from sugary drinks that don’t hydrate and stick with water.
2. Berries
Blueberries, blackberries, and raspberries are rich in flavonoids, antioxidants, vitamins, and minerals. Its antioxidant content neutralizes free radicals that break down collagen in the skin, while flavonoids can protect your skin in a similar way to sunscreen. Incorporate berries in your diet by adding them to smoothies and yogurt, but be aware that you can overdo it — berries still contain sugar (and some frozen packages have added sugar).
3. Brazil Nuts and Almonds
Both Brazil nuts and almonds are rich in skin-loving Vitamin E and zinc. Both have been proven to be anti-inflammatory and hydrate the skin, plus Brazil nuts contain selenium and help retain collagen levels. You can add them to salads, smoothies, and green bowls.
4. Beet Root
Beet root is a superfood that is rich in color and vitamins — potassium, vitamin A, calcium, magnesium, and vitamin E, among them. Beet provides the skin with key antioxidants to help reduce sagging and hydrate the skin.
5. Kale
Kale is packed with Vitamin C and beta carotene and Rajani calls it a “celebrity” antioxidant-rich foods. You can add it to smoothies, salads, and whole grain bowls.
6. Avocado
Another “superfood celebrity,” avocados are famous for their healthy monounsaturated fat, which helps give you smooth, glowing skin. They contain vitamin E to boost skin vitality and luminosity and anti-inflammatory vitamin C. You can eat them alone, in guacamole, and with salads and sandwiches.
7. Fresh Fish
Fresh fish like salmon, mackerel, and sardines contain health omega-3 fatty acids that help build every cell in your body, including skin cells. These fish can fight inflammation and acne. Make sure you’re eating wild-caught fish, not farm-raised, and if you don’t like fish you can take Krill oil supplements.
8. Green Tea
Green tea can help detox your digestive system and its antioxidant and anti-inflammatory properties, which include polyphenols, fight free radicals and prevent wrinkles.
