You’ve heard the phrase ‘beauty starts from within’ right? When it comes to our skin, this couldn’t be more true. We’ve known for decades that what we eat affects our appearance, especially when it comes to skin. While this information isn’t new, research uncovering the benefits of superfoods and the connection between mind, body and diet is fueling the explosion of interest in these powerful, naturally anti-aging remedies.
‘Clean beauty’ has skyrocketed in popularity in recent years as more people show interest in non-toxic skincare and conscious clean living practices. Just like organic produce is free from synthetic chemicals and genetically modified components, ‘clean beauty’ products are those that are considered safe for both human and environmental health and use only non-toxic, plant-based ingredients for active results.
Just like ‘clean eating’ focuses on nourishing, plant-based alternatives to heavily processed foods, the same is true for clean skincare. More than ever before, science is showing us the multiple benefits of using food to fight aging and to maintain a beautiful, glowing complexion.
And if there’s such a thing as beauty foods for the skin, superfoods are definitely it.
Superfoods are nutritionally rich, packed with health-supporting vitamins, nutrients, and phytochemicals that supply our skin with a broad concoction of vital antioxidants. Eating a diet that’s packed with healthy fats, vitamin C, amino acids, antioxidants, and collagen can mean the difference between a gorgeous, glowing complexion and dull, dry skin.
Here are the top 10 superfoods for beauty to incorporate into your diet for gorgeous, healthy skin:
Avocados
Avocados are perfect for the skin because they’re high in poly and monounsaturated fatty acids. They help in regenerating damaged skin cells, keeping skin looking firm, dewy, and fresh while also reducing puffiness, redness, and irritation. They’re also high in vitamin E and omega 9’s which keep the top (epidural layer) of your skin moisturized. Omega 9’s also contain antioxidant carotenoids which fight free radicals that cause damage to skin cells and aging while also helping maintain water content and skin elasticity. And if that wasn’t enough, avocados also contain glutathione, a super antioxidant that’s exceptionally powerful in the elimination of toxins from the body.
Turmeric
Turmeric has been used in Ayurveda for centuries for its potent antioxidant and calming abilities. Inflammation in the body can lead to wrinkles and a puffy and tired appearance so by incorporating dried or fresh turmeric into our diet, we can fight inflammation from the inside out. Curcumin, the main active ingredient in turmeric, is a powerful antioxidant that scavenges for free radicals and helps to prevent damage to the skin cells. It’s also anti-inflammatory, so it can help to calm any redness or irritation.
Chia Seeds
Chia seeds are packed with omega-3 fatty acid and omega-6 fatty acid, which are both fantastic at restoring the skin’s natural moisture barrier. They also contain minerals, protein, vitamins, fiber, and calcium which help reduce the risk of osteoporosis as well as being extremely good for heart health, blood vessels, and avoiding constipation.
Blueberries
Blueberries contain less sugar than most fruits and are a phenomenal source of antioxidants known as polyphenols, which have an outstanding ability to visibly calm skin and fight off those pesky free radicals known to damage skin cells and collagen. By eating blueberries, we help fight the damage caused by free radicals and prevent wrinkles, dehydrated skin, and premature aging. They also happen to be full of vitamin A, which helps balance oil levels which can be very useful for those suffering from acne.
Kiwi
Kiwi fruit is a tremendous anti-aging skincare ingredient. It is quick and effective in response to combating the biggest aging culprit (free radicals) because of its antioxidant properties, which are double that of an orange. Kiwi is high in Vitamin E, which aids in regenerating new skin cells, and it’s a great source of lutein, an antioxidant proven to help shield skin from damaging blue light emitted from phone and computer screens. Kiwi is also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium.
Broccoli
Broccoli is a nutritional powerhouse packed with vitamins, minerals, fiber, and antioxidants. It contains selenium, iron, potassium, calcium, and magnesium, as well as vitamins A, C, E, K, plus a juicy amount of B vitamins and folic acid, which is fabulous for skin and nails.
Lemon
Lemon is incredible for the skin. It’s high in vitamin C, which we know fights free radicals and helps produce collagen and elastin, which gives us firm, younger-looking skin by binding skin cells together. It’s also one of the most alkalizing foods available and despite tasting acidic, once metabolized, the minerals actually help in alkalizing our blood and balancing the body’s pH.
When our body’s pH levels are out of balance, our skin becomes super sensitive, dry, and irritation-prone, so maintaining balance is key to healthy, glowing skin.
Green Tea
It’s widely known that green tea is a powerful antioxidant, considered one of the most effective in combating signs of aging. This is because it’s rich in catechins, a type of polyphenol which is a powerful antioxidant. Catechins help neutralize free radicals, and it’s also a wonderful anti-inflammatory, great for people who suffer from rosacea or acne since it helps reduce redness and skin irritation.
Almond Butter
Almond butter is loaded with vitamin E, manganese, selenium, and monounsaturated and polyunsaturated fats (good fats), which all contribute to the appearance of healthy, glowing skin.
Compared to peanut butter, almond butter has less saturated fat, more magnesium (it contains 45 milligrams of magnesium, while a tablespoon of peanut butter contains only 26 milligrams), and has a higher iron content, double that found in peanut butter.
Reishi Mushroom
Mushrooms are incredibly powerful superfoods, used in Eastern medicine for thousands of years for their therapeutic value, beta-glucans (natural polysaccharides), and antioxidant properties. The reishi mushroom – also known as the ‘mushroom of immortality’ – contains powerful, natural beta-glucans (soluble dietary fiber) that support immune system functionality. Widely considered to be a ‘superior adaptogen,’ reishi mushrooms intuitively work with our body to help manage physical, mental, and emotional stressors. They contain a compound called triterpene, which has been shown to help in liver protection, anti-tumor, and immune system regulation.
There’s no doubt that superfoods are nature’s medicine in helping us combat the pollutants generated in modern-day society and can offer us endless nutrients that aid us tremendously in maintaining our beautiful appearance. Incorporate these ten nutrient-dense foods into your diet and reap the beauty benefits from the inside out!
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