Five superfoods for healthy, strong, and attractive skin

Researchers have found that fitting certain foods into your daily routine can help fight back against your complexion woes.

We all know we should eat healthy, exercise regularly, de-stress and of course, follow a regular skincare routine. But as scientists learn more about diet and the body, it's increasingly clear that what you eat can also significantly affect the health and aging of your skin.

Researchers have found that fitting certain foods into your daily routine can help fight back against your complexion woes by turning off inflammatory genes and providing your body with the proper tools to strengthen and build healthy tissues.

After all, beautiful skin starts with nourishment from within. A healthy, balanced diet featuring skin-friendly food and plenty of hydrating fluids will go some way to improve elasticity, boost your skin’s appearance and help protect from UV damage.

Let‘s takes a look at some of the best foods for keeping your skin healthy and glowing.

Fatty fish

Fatty fish, such as salmon, mackerel, herring, sardines and trouts, are rich sources of omega-3 fatty acids that keep skin thick, supple and moisturized. By helping the skin retain its moisture, omega-3 fatty acids keep the skin hydrated and soft, as dimethylaminoethanol (DMAE) in the fish protects and strengthen the integrity of cell membranes from deteriorating.

DMAE also increases levels of acetylcholine, a neutrotransmitter that makes your muscles contract and tighten under the skin, keeping your face looking toned and firm.

Fatty fish is an excellent source of vitamin E – one of the most important antioxidants for your skin. Studies show that getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation.

Fish also has a lot of high-quality protein, which is needed for maintaining the strength and integrity of your skin.

Last but not least, eating fatty fish provides zinc — a mineral vital for regulating inflammation, the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing.


Tomatoes are just packed with natural vitamins and minerals: vitamin A, K, B1, B3, B5, B6, B7, and vitamin C. They also contain all of the major carotenoids, including lycopene. Lycopene – the phytochemical that makes tomatoes red – helps boost collagen strength and fights off the oxidizing effect of UV rays by eliminating skin-aging free radicals.

In a study published in the Journal of Nutrition, participants with a diet rich in tomatoes suffered minimal sun damage after being exposed to UV rays, as compared to those who didn't include tomatoes in the diet.

The pulp of tomatoes also helps tighten pores and prevent pimples, since tomatoes are acidic in nature.


For your skin, you need eggs for their zinc. Zinc is important in controlling oil content of the skin and minimizing breakouts. It is also essential in the formation of collagen, which forms connective tissue and skin.

Eggs contain two key nutrients that are vital to skin health: choline and lutein. The first builds up the fatty portions of cell membranes that are responsible for healthy, smooth skin.

Choline also regulates the levels of the B vitamins in our bodies which are needed to produce the proteins that keep skin firm and smooth, collagen and elastin.

Lutein, the second key nutrient in eggs, is an antioxidant that protects the elasticity of the skin and prevents skin damage.

There is a reason why you should eat the whole egg. The yolk is rich in vitamins that are essential for proper cell function, as well as contain the “beauty vitamin,” biotin. This B vitamin is more commonly known to help hair grow and strengthen fingernails, but research has proven that it also relaxes the skin and protects it from rashes and acne.

Spinach (and other leafy greens)

Popeye’s favorite veggie triumphs again. Packed with carotene compounds, spinach helps the growth and repair of skin cells.

Researchers believe the high levels of folate, an essential B vitamin which helps maintain and repair DNA, in this veggie may reduce the likelihood of cancer-cell growth. Just a single cup of spinach contains 65 percent of your daily norm of folate.

Not only spinach has these capabilities, but also other green like kales, dandelion leaves, turnip greens, and broccoli. They are rich in iron, vitamin C and A. In fact, these veggies are also one of the most potent sources of vitamin K, which helps with blood clotting and faster healing when ingested.

For instance, broccoli also contains lutein, a carotenoid that protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.


High in healthy fats, nuts like walnuts, hazelnuts and almonds, as well as seeds like chia and flaxseed, help keep us well-oiled. They are great sources of vitamin E, an active sun blocker, which protects skin cells from UV damage, while also keeping it soft and supple.

Nuts are full of omega-3 fatty acids, something your body desperately needs but unfortunately can't produce on its own. When it comes to your skin, omega-3s work to protect your cell membranes.

When the membranes are strong, harmful agents are kept out, nutrients are allowed to enter in and waste products are eliminated from the cell. In addition, strong cell membranes retain more water, leading to moister, smoother skin.

Nuts and seeds are also rich with minerals including zinc, which helps heal blemishes and reduces inflammation and redness – especially useful for those with acne.

Make sure you are getting enough essential nutrients to protect your skin. There are lots of products that help you from the outside, but you need to support that work with what you put on the inside. The foods on this list are great options to keep your skin healthy, strong and attractive.

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