There’s that one thing we know for sure, when it comes to your skin: What you eat can have a direct impact on how you look.
To have healthy, glowing skin, you need to consume a wide variety of nutritious foods and reduce your intake of unhealthy foods such as processed, oily and deep-fried foods.
If you’re not specifically chowing down on superfoods for glowing skin and instead are constantly noshing on processed foods, that’s not going to help you.
Those high in sugar and fat and devoid of fiber, it can show up in the form of dull skin, perhaps along with other issues like acne, dryness, oiliness, or dark under-eye circles.
Give your skin a boost by including the following foods into your diet:
Paula Simpson, nutritionist and cofounder of ZSS tells Allure said, “A diet focused on high-quality lean proteins, fiber, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin”.
So let us have a look at all the superfoods you should have this winter for a glowing and beautiful skin-
Avocados contain healthy fats which can help your skin stay moisturized and firm.
They also contain vitamin C and E – 2 important nutrients that your body need to support healthy skin and fight free radical formation.
Avocados are also rich in biotin, a B vitamin that some nutritionists believe can help promote healthy skin and hair. A deficiency of biotin can lead to skin problems such as rashes, ache, psoriasis, dermatitis and overall itchiness.
Nuts are nutritious snacks that pack a punch, even in small doses. Walnuts contain vitamin E, vitamin C, zinc and selenium, all of which promote healthy skin.
Walnuts contain a higher amount of omega-3 and omega-6 fatty acids than other nuts, making them an extra healthy choice if you’re looking for skin benefits.
However, it is important to keep your nut intake to one handful (1/4 cup) a day. Eating anything in excess can lead to weight gain.
- Sunflower seeds
Seeds, along with nuts, are healthy snacks that boost the health of your skin. Sunflower seeds are a particularly good choice as they contain plenty of vitamin E, selenium, and zinc.
Sunflower seed oil is rich in linoleic acid and essential fatty acids that your body needs to support healthy skin.
- Fatty Acids
Omega-3 fatty acids found in walnuts, flax seeds, and fish like Salmon and Mackerel help in keeping the skin nourished.
These polyunsaturated fats accelerate the production of the skin’s natural oil barrier, which is critical in keeping your skin hydrated. It even makes it plumper, and younger-looking.
Rich in beta-carotene and lycopene, carrots protect skin from UV damage.
Although the sun is not too bright in winters, UV rays are still present all around us.
Carrots are also packed with Vitamin A, potassium and antioxidants that keep dry skin and uneven skin tone issues at bay.
- Citrus Fruits
Winters are the time when fresh juicy and refreshing citrus fruits such as oranges, tangerine, grapefruit, and lime are available in abundance.
These vitamin C rich fruits can be excellent winter superfoods.
Some common benefits provided are – Vitamin C can help boost immunity, the water content can help keep the body hydrated, and fibre can help improve digestion.
- Sweet Potatoes
A winter special is loaded with tons of benefits. Sweet Potatoes are loaded with fibre which keeps the stomach full for a longer time.
The high levels of beta-carotene found in sweet potatoes not only nourish the skin but also makes it glow from within.
They are essential to boost immunity and help in safeguarding the body against minor ailments.
Additional tips for healthy skin-
Water ensures your skin has enough moisture, which reduces the appearance of fine lines and wrinkles.
So, don’t forget to stay hydrated because water plays a big part in the appearance of your skin.
It also helps with nutrient absorption, removal of toxins and blood circulation.
Besides food and water, it is important to observe proper hygiene.
After a long day out, cleanse your face thoroughly to ensure all the environmental stressors such as irritants, allergens and microbes, dirt and sweat are removed completely.