15 Superfoods for radiant you

Let’s talk about these 15 superfoods for radiant you. We have to eat and spend money for food anyway. Why not to spend them wisely? Why not to include healthy and beauty-friendly foods in your shopping list? It’s easy to make your natural glow a lifestyle, not a project.

Natural beauty is not a project, it’s your lifestyle. 90% of your beauty depends on the food you eat, 9% – on your physical activities, and only 1% – on cosmetics that you apply on your face and body. When it comes to head-to-toe healthy skin, it’s scientifically proven that the foods you put IN your body are more important than the products you put ON it.

8 Major nutrients that make you radiant. Naturally.

You can boost your natural healthy glow by including these 15 superfoods in your routine menu. Why? Because these foods contain the following beauty nutrients:

1. Vitamin A normalizes keratinization. Keratin is the protein that protects epithelial cells from damage or stress. It is the key structural material making up the outer layer of human skin, hair and nails.
2. Vitamin D is responsible for enhancing intestinal absorption of calcium, iron, magnesium, phosphate, and zinc.
3. Vitamin C is an antioxidant that regulates collagen synthesis, forms barrier lipids, regenerates vitamin E, and provides photo protection.
4. Vitamin E is a membrane antioxidant that protects against oxidative damage: it stops the production of reactive oxygen species formed when fat undergoes oxidation.
5. Vitamin K plays a key role in solving the calcification problems that harden arteries and affect the connective elastin that keeps your skin soft and subtle. Without adequate vitamin K in your diet, calcium can be deposited in your skin’s elastin fibers and harden to cause wrinkles.
6. Omega-3 fatty acids are among the must-have foods for healthy skin because they are responsible for the health of the cell membrane, which is not only a barrier to harmful things, but also the passageway for nutrients to cross in and waste products to get out.
7. Zinc assists in the proper structure of proteins and cell membranes, improves wound healing, has anti-inflammatory effects, and protects against UV radiation. Dietary zinc helps reduce acne, even as effectively as antibiotics. It makes your skin soft and smooth.
8. Sulfur is not a chemical but a naturally occurring mineral. Sulfur is an essential component of all living cells. Disulphides, S–S bonds, confer mechanical strength and insolubility of the protein keratin, found in outer skin and hair.

Make your natural glow a lifestyle, not a project.

15 Superfoods for radiant you

Achieving and maintaining healthy and gorgeous skin involves a combination of proper skincare habits and a well-balanced diet rich in essential nutrients. Here are some of the best foods to promote skin health and radiance:

1

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These essential fats help maintain skin elasticity, hydration, and reduce inflammation, contributing to a glowing complexion.

2

Avocado

Avocado is a nutrient-dense fruit containing healthy monounsaturated fats, vitamins E and C, and antioxidants. These components contribute to skin hydration, protect against oxidative damage, and promote a smooth complexion.

3

Eggs

Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain essential vitamins for healthy skin.

4

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, a precursor to vitamin A. Vitamin A is essential for promoting skin health, preventing dryness, and supporting the regeneration of skin cells.

5

Berries

Berries such as blueberries, strawberries, and raspberries are high in antioxidants, particularly vitamin C. Antioxidants help protect the skin from free radicals, combat premature aging, and contribute to a radiant skin tone.

6

Nuts and Seeds

If you are not a fan of fish, include handful of walnuts (or any other your favorite nuts) to your daily menu to add Omega-3 fatty acids that help put shine in your hair and aid in making skin smoother and younger looking. Sunflower seeds are champions in beauty-vitamin E. They these seeds can help keep your skin pimple-free. Researchers found that those suffering from severe acne had nearly 30% lower blood levels of vitamin E compared to a clear-skinned control group. Almonds, walnuts, flaxseeds, and chia seeds are packed with nutrients like vitamin E, zinc, and omega-3 fatty acids. These elements support skin hydration, reduce inflammation, and contribute to a healthy complexion.

7

Dark Leafy Greens

Spinach, kale, and other dark leafy greens are excellent sources of vitamins A, C, and K, as well as minerals like iron. These nutrients support collagen production, protect against UV damage, and promote overall skin health. Kale is one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralize the free radicals created by UV light.

8

Tomatoes

Tomatoes contain lycopene, a powerful antioxidant known for its skin-protective properties. Lycopene helps defend the skin against sun damage and contributes to a more even skin tone. Besides being a great source of the antioxidant lycopene, tomatoes are considered a high-carotenoid fruit. A splash of olive oil or a tiny bit of butter will help your body suck up the nutrient.

9

Green Tea

Green tea is rich in polyphenols, particularly catechins, which have anti-inflammatory and antioxidant properties. Regular consumption of green tea may help protect the skin from UV damage and improve overall skin health.

10

Greek Yogurt

Greek yogurt is a good source of probiotics, which support gut health. A healthy gut microbiome is linked to improved skin conditions, and probiotics can contribute to a clearer complexion.

11

Pomegranates

Pomegranates are rich in antioxidants, including punicalagins and anthocyanins, which help protect the skin from oxidative stress. Drinking pomegranate juice or incorporating the seeds into your diet can contribute to a healthy and vibrant complexion.

12

Olive Oil

Rich in monounsaturated fats, olive oil has to occupy the first place in the list for a number of beauty and health benefits. It moisturizes the skin, improves skin elasticity and its regenerative properties, provides antioxidants and good fats to fight free radicals and facilitate skin healing, reduces under-eye wrinkles, helps lower your risk of heart disease, gently normalizes your digestive system, and may help in preventing gallstones and soothe ulcers.

13

Dark chocolate

The antioxidants in dark chocolate improve circulation to the skin, so the nutrients in your blood can better nourish your complexion. Look for bars or cocoa powder with at least 70% cacao. According to the health authorities of Canada and US, just two tablespoons of cocoa have more antioxidant power than four cups of green tea or one cup of blueberries. But know your limit – chocolate still contains fat and sugar.

14

Turmeric

Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties. Including turmeric in your diet may help reduce inflammation and contribute to clearer, healthier skin.

15

Cucumbers

Cucumbers are hydrating and contain silica, a compound that supports collagen production, promoting skin elasticity and a youthful appearance.

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Remember, alongside a healthy diet, it’s crucial to stay hydrated, protect your skin from the sun, get adequate sleep, and follow a consistent skincare routine to maintain healthy and gorgeous skin. If you have specific skin concerns, consulting with a dermatologist is advisable.

Enjoy these foods for healthier and more radiant you!