When it comes to achieving a healthy, glowing complexion, we often focus on skincare routines. But aside from applying brightening toners, hydrating serums, and skin-protecting sunscreens, what you put on your plate can also have a big impact on the health of your skin. According to the National Nutrition Council (NNC), a well-balanced diet is the secret to bringing out your skin's natural radiance, as well as slowing down signs of skin aging.
"Oxidation, a chemical process in which unstable molecules known as free radicals steal electrons from healthy cells, causes skin damage," they explained. "Smoking and exposure to sunlight are the oxidative stressors that do the greatest harm to our bodies. Thus, eating a diet high in antioxidants is the next greatest thing you can do for the health of your skin after avoiding cigarettes and wearing sunscreen while you're outside."
Ahead, we listed down the best foods to eat for healthier skin, according to the National Nutrition Council:
1. Vitamin C
Vitamin C is a powerhouse nutrient that not only promotes the creation of collagen, which keeps your skin tight and youthful, but also acts as a shield against free radical damage. To replenish your skin's supply of vitamin C, you can include these fruits and veggies in your diet:
- Red, green, and yellow bell peppers
- Broccoli
- Cantaloupe
- Mangoes
- Oranges
- Pineapple
- Snow peas
- Strawberries
- Tomatoes
- Watermelon
2. Vitamin E
Providing protection against harmful UV radiation, vitamin E is essential for maintaining a vibrant complexion. Research suggests that when combined with vitamin C, vitamin E may have an even greater impact on preventing premature skin aging. Try incorporating these vitamin E-rich foods in your meals:
- Wheat germ
- Fortified whole-grain cereals
- Nuts and seeds
- Olive oil
- Swiss chard
- Spinach
- Trace amounts from multivitamins
3. Beta-Carotene
Beta-carotene, converted by the body into vitamin A, plays a vital role in tissue growth, repair, and defense against sun damage. While high levels of pure vitamin A supplements can be unsafe, beta-carotene obtained from natural food sources offers a safe alternative. Check out these beta-carotene-rich foods:
- Apricots
- Cantaloupe
- Carrots
- Red bell peppers
- Mangoes
- Pumpkin
- Sweet potatoes
4. Selenium
ICYDK, selenium is a mineral antioxidant that helps maintain skin elasticity and protects against UV damage. Studies have demonstrated that dietary selenium can reduce UV damage and potentially prevent certain types of skin cancer. Here are some selenium-rich foods you can try:
- Light canned tuna
- Crab
- Oysters
- Whole-wheat pasta
- Lean beef
- Shrimp
- Whole-wheat bread
- Turkey
- Wheat germ
- Chicken breast
- Mushrooms
- Eggs
This story originally appeared on Cosmo.ph. Minor edits have been made by the Preview.ph editors.
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