When it comes to how to get better skin, it all comes down to a well-balanced approach: use a skincare regimen that works for you, get plenty of sleep, and deal with stress in active and creative ways. Of course, healthy foods play a role not only in skin health, but in whole-body health as well! So when we eat healthy, we see benefits even beyond the mirror.
Let’s talk about how our diet affects our skin and which healthy foods could do the most wonders.
How Healthy Foods Affect Your Skin
Whether you’re blessed with trouble-free pores or you regularly get breakouts, the quest for how to get better skin starts with food. Nutrients in healthy foods that benefit the skin include, but are not limited to, antioxidants, lycopene, amino acids, and omega fatty acids.
In fact, the food we eat has an effect on our whole body. When food is digested, it is broken down in the large intestine, where the nutrients are transported to the bloodstream.
The bloodstream acts like a highway, moving nutrients throughout the body through unique delivery systems. For the skin, it transfers these nutrients through finger-like extensions called dermal papillae.
The dermal papillae protrude into the dermis, carrying both oxygen and nutrients from your diet, including essential vitamins, proteins, sugars and amino acids. Eventually, the dermis releases these nutrients to the epidermis, which is the outer layer of the skin.
This is how our diet is truly reflected in our skin. For example, the water content of a food can contribute to the hydration of our skin, making it plumper and more dewy. When looking to achieve better skin, it is imperative to consider the quality of your diet.
On top of that, the foods we eat can even help prevent wrinkles and fight acne. In fact, you can read more about foods that eliminate acne in this blog!
How to Get Better Skin: The 11 Best Foods to Try
If you want to know how to get better skin while eating, try filling your plate with healthier foods like the ones below!
If you’ve ever had a golden milk latte, you’re probably already familiar with the anti-inflammatory properties of turmeric. Thanks to a unique polyphenol known as curcumin, turmeric can help soothe and renew your skin for a healthy natural glow.
#2: Green tea
It’s no secret that we love green tea and it’s a key ingredient for achieving better skin. You can find it in a number of our products, from our Matcha Cleansing Balm to our EGCG Green Tea Concentrated Cream. Green tea is loaded with both caffeine and polyphenols, which work wonders for healing blemishes and brightening skin.
#3: Foods Containing Beta-Carotene
Beta-carotene is the pigment that imparts a reddish-orange color to plants like butternut squash, sweet potatoes, carrots, apricots, and cantaloupes. However, it does more than provide a vibrant hue. Most likely due to its antioxidant properties, there is evidence to suggest that beta-carotene can help boost the skin’s defenses against UV rays while maintaining health.
Although you should never skip your sunscreen, tomatoes can help achieve better skin by providing a little extra UV protection. Due to their high concentration of lycopene, studies such as that of British Journal of Dermatology found that eating tomatoes can increase the skin’s resistance to sunburn.
Avocados can be great in a DIY face mask, but be sure to have them in your meals too! These leafy fruits are rich in vitamins A, D, E, healthy fats and phytonutrients. These nutrients can help promote elasticity and overall health while preventing breakouts and dryness.
#6: Olive oil
Olive oil has been touted for its beauty benefits by Sofia Loren, Julia Roberts, and Jennifer Lopez, and for good reason! Olive oil is rich in monounsaturated fatty acids and polyphenols. These nutrients can help when looking for better skin by hydrating the skin and fighting free radicals.
Nuts in general offer a ton of benefits, but almonds are especially rich in vitamin E, which is a powerful antioxidant against free radicals. Additionally, eating almonds may help increase vitamin E levels in the skin, which helps to naturally hydrate the skin.
Whether it’s blueberries, raspberries, goji, or acai, you can’t go wrong with berries when it comes to getting better skin! Berries are packed with antioxidants like vitamin C, which can both fight free radicals and aid collagen production for plump, luminous skin.
Pomegranates aren’t just juicy and delicious, they’re a powerhouse for getting better skin! These alluring fruits are packed with antioxidants like vitamin C, as well as tannins, ellagic acid, and anthocyanins. These nutrients can help prevent free radical damage, promote cell regeneration and firm the skin.
#10: Dark Chocolate (70% Cocoa)
We can’t always have our cake and eat it too, but we can enjoy our chocolate and have beautiful skin! Dark chocolate is loaded with flavonols which, as shown this trialcan stimulate circulation, increase skin density and increase the skin’s natural protection against the sun.
#11: Kidney Beans
Kidney beans are excellent in general. They are packed with antioxidants that help prevent cell damage and maintain amino acid metabolism. Plus, they’re packed with protein, iron, and potassium. These nutrients help you in your quest to achieve better skin by stimulating blood flow and maintaining skin structure.