So who doesn’t want healthy, glowing skin at any age?
We sure do.
And we love Dr. Zoe Diana Draelos, a legend in the cosmeceutical and nutraceutical space, for giving a straightforward lecture about how some simple changes in our diets can improve skin health.
You may have already heard of anti-wrinkle diets or low-glycemic diets. What Dr. Draelos did was to bring all those skin-oriented, well-being-focused nutritional steps together and synthesize them.
She talk about how people’s nutrition affects skin health, and she recommended seven foods to eat every day for healthy, glowing skin.
1. CARROTS
Carrots are chockful of carotenoids, the precursor of retinoic acid that’s essential to skin health. Dr. Draelos recommends eating two-thirds of a cup a day to maximize the benefits of this skin health food.
2. TOMATOES
Rich in vitamin C and lycopene, both of which are skin-loving ingredients, tomatoes are a must in your daily diet. Vitamin C is essential for collagen synthesis and production. It’s also a vital nutrient for strengthening the immune system and is utilized by enzymes that create neurotransmitters. These neurotransmitters also support the immune system and work as antioxidants, protecting the body from cellular damage.
3. OLIVE OIL
Olive oil is rich in vitamins (especially vitamin E) and antioxidants. It also aids in the absorption of fat-soluble vitamins, namely vitamins A, D, E, and K. It’s rich in healthy monounsaturated fats and can be used on the skin on its own, or drizzled in food, like salads, hummus, baba ghanoush, and tahini. Or you can just drizzle it over your tomato, right?
4. AVOCADOS
Just like olive oil, avocados are loaded with healthy fats and vitamin E, plus other vitamins (e.g., vitamins C, K, B5, and niacin) and antioxidants. Half an avocado a day is enough to deliver all these nutrients. You can even use avocado mixed with yogurt as a moisturizing and acne-fighting facial mask. Or you can just mix some avocado slices with your tomato of the day, drizzle with olive oil, and voila! That’s hitting three birds with one salad!
5. BLUEBERRIES
Antioxidant-rich blueberries are full of phytochemicals like polyphenols, anthocyanin, ellagic acid, resveratrol, and flavonoids. Enjoy them fresh with your overnight oats, mixed with some almond milk and yogurt for a tasty and nutritious fiber-rich breakfast.
"Rich with a variety of compounds that fight the harmful effects of free radicals, apples are also a great source of vitamin C."
6. APPLE
Another important food to eat daily, the humble apple is best consumed with its skin on due to its antioxidant content. Rich with a variety of compounds that fight the harmful effects of free radicals, apples are also a great source of vitamin C. Bored with eating it on its own? Why not grate it and mix it with oats, blueberries, and yogurt or almond milk?
7. FOODS RICH IN LYCOPENE
Tomatoes are a part of this group of lycopene-rich fresh foods. Other delicious and refreshing additions to this food group are watermelons, papayas, guavas, and strawberries. Lycopene works to protect the skin from damage. Other health benefits include its powerful antioxidant properties that help to fight free radicals and oxidative stress, as well as inflammation.
By following these tips, you’ll not only have skin with a youthful glow but you'll also enjoy better health.
