This post takes a look at some of the foods that nourish the largest organ on the human body, your skin. I will also share information about a list of foods that have been scientifically proven to boost the strength, health, the appearance of your skin. And some interesting details about the Walnuts, Yellow Bell Pepper, Raspberries, Pomegranates Chickpeas, and Salmon that have been proven to help you maintain healthier skin with fewer wrinkles.
The best way to maintain that healthy skin glow is to eat healthily, and maintain a healthy diet so here are some of the ways to protect the skin you're in. Our body's protective covering of skin is under constant attack from the sun, the gazillions of good and bad bacteria that call the surface of our skin home and from within. Most of the time if you're not healthy on the inside, it will show on the outside, your skin.
So let's start with Walnuts, unfortunately for us, omega-3 polyunsaturated fatty acids are not made in our bodies but walnuts are a rich source of omega-3 fatty acid and when you eat them walnuts can help our body make collagen that is necessary for healthy skin. Inflammatory skin diseases like acne and psoriasis can be reduced by the helpful anti-inflammatory qualities of the omega-3s that can also be found in other foods like ground flax seeds, flaxseed oil, tofu, chia seeds, and canola oil.
Chickpeas are also good for your skin, the zinc in chickpeas is important for your skin mainly because it supports the regeneration of new skin cells. A benefit most noticeable in skin repair associated with the healing of wounds. Studies have shown that zinc can inhibit propionibacterium overgrowth, Propionibacterium is just one of the gazillion skin-dwelling residents mentioned above that contributes to acne. Zinc-fortified cereals, oatmeal, poultry, tofu, oyster and beans are all good sources of dietary zinc when it comes to keeping your skin healthy.
One of the building blocks of protein is amino acids and amino acids are believed to be related to collagen synthesis in our skin. I have noticed that when I highlight information like that in my blog posts about half the people who read it and share their thoughts with me say something like, "I tried it and I actually believe it works! While the other half shares why they don't believe it worked for them. To me, this sounds about right since not every cookie-cutter health idea fits everyone.
That is also one of the reasons I caution everyone interested in trying something new "health suggestion wise" to be sure to consult with your doctor before stepping off the healthy path your doctor may have laid out for you. The food medicine ideas that I try and work for me might not work for you, especially if you are taking prescription meds. Anyway, back to the amino acids---salmon contains all of the essential amino acids that play a role in skin health. Researchers found that consuming a combination of essential amino acids significantly increased the rate of collagen syntheses in mice suffering from ultraviolet light damage.
In my research, I found that eating a well prepared, grill cooked, salmon meal left me feeling full and very fulfilled and while I do suffer from bouts of dry skin some days I still can't tell if it's the hard water my city provides for bathing or the fact that I don't have salmon as often as I might like that contributes to my dry skin. I do know that salmon is a good source of monounsaturated fat that was found to be a positive associated with skin elasticity in older women in the British Journal of Nutrition.
Carotenoids the antioxidant pigments that give a lot of fruits and vegetables their bright orange, yellow, and red colors can be found in sweet potatoes. Carotenoids help keep our skin cells healthy and go well with fat-soluble foods to help them be better absorbed, so for a boost to your skin health that tastes good add some nuts or a little olive oil to your sweet potato. In the article, I consumed about carotenoids the people whose faces were rated as healthy looking by others around them had consumed 2.9 carotenoid laced fruits and vegetables a day.
To end this post let me mention how Pomegranates and Raspberries can help keep your skin looking healthier and more attractive. These two fruits are high in ellagic acid and research has shown that ellagic acid can significantly reduce collagen breakdown from UV light exposure. To me, it's been eye-opening to see the role nutrition plays in the prevention of collagen breakdown, wrinkle reduction, and other skin damage. For better-looking skin make as many of the above fruits and vegetables mentioned above a part of your skin healthy diet.
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