Winter……means falling of the temperature + shortening of the days. These are the indications of seasonal changes and our skin as well our psyche may both revolt against these changes. These seasonal changes are normal, and even with these changes, you can maintain your skin glowing and in healthful state by nurturing and pampering it. There are lots of products available in the market, which are intended to nourish the skin from the outside, and also there are several homemade remedies which can be used for this purpose. However, besides this outside skincare regimen, nourishing our skin from inside is evenly important. I think you might heard the old adages ‘Beauty is on the inside‘and ‘You are what you eat‘. These both adages are absolutely true when it comes to our skin care regimen. Healthy diet not only helps to maintain skin in enviable complexion & superior form, but also there are many foods which can truly battle specific skin problems. Conventional beauty products includes some of the ingredients that have skin repairing and anti-aging properties like vitamin A, C & E, essential fatty acids or collagen. All these micro-nutrients can be absorbed from our diet very easily and sometimes cheaply. If you want to get all the skin benefits which can be provided by a diversified diet, then check out some healthy foods provided below & ensure to include some of them in your diet regimen.
Winter Special Foods for Beautiful Skin
Do you want to stay away from dry, flaky skin? Turn on vitamin A enriched foods like Carrots. Carrots are an abundant source of carotenoids such as lycopene and beta carotene. These both carotenoids may protect your skin against UV damage. One study was performed in which participants had taken about 1 2/3 cups of carrot juice daily for ten to twelve weeks, in addition to their normal diet. Then they were exposed to UV light and the results had shown that their skin reddening was almost 50% less.
Broccoli is a very rich source of vitamin C. Vitamin C helps to recover the damage occurred due to free radicals, which wipe out skin-firming fibers like elastin and collagen. It also assists to defend skin from the sun. According to research of 2007 in the American Journal of Clinical Nutrition, more consumption of broccoli like vitamin C-rich foods may help to protect against age-related dryness and wrinkles. Skin-smoothing effects of Vitamin C may be because of its aptitude to wipe up free radicals formed from ultraviolet rays.
Pink and red grapefruits are rich source of a carotenoid, lycopene, which may help to maintain your skin smooth. Lycopene acts as an antioxidant, and it combats with the cell-damaging free radicals. Researchers had studied 20 individuals and in the result they found that people having higher lycopene skin concentrations had smoother skin, according to study published in the European Journal of Pharmaceutics and Biopharmaceutics in 2008. Lycopene can also be obtained from watermelon, tomatoes, red peppers and guava. As well, the studies also found that individuals who eat most lycopene-rich foods are less susceptible to develop prostate cancer.
Tea contains caffeine in good amount which may help to defend skin against skin cancer. Principally, caffeine kills ultraviolet-damaged and precancerous skin cells by blocking a protein which they require to grow, as explained by Paul Nghiem, M.D., Ph.D., University of Washington Medical School’s associate professor of dermatology. In one study, mice were exposed to damaging ultraviolet B rays which can cause sunburn, and in the result researchers had found that caffeine hindered skin tumors’ formation. As well, green tea provides various health benefits, and it is really a powerhouse while talking about skin damage prevention. Green tea contains polyphenols which have antioxidant and anti-inflammatory properties for the protection against harmful ultraviolet rays.
This leafy green vegetable is highly loaded with antioxidants, folate, iron, and vitamin C, E and K. All these ingredients play an important role in assisting you to maintain skin elasticity. Spinach also contains a carotenoid, lutein, which defends your skin from UV damage. Spinach stored under the light constantly for at least 3 days boasts superior levels of vitamin C and preserved levels of folate, vitamin K, vitamin E, and the carotenoids zeaxanthin and lutein, as revealed by new research, published in the Journal of Agricultural and Food Chemistry. In terms of nutrition, cooked spinach is better than the raw spinach.
Cocoa is a good source of a flavonoid named epicatechin. In one study published in the Journal of Nutrition, 24 women had drunk epicatechin-rich cocoa beverage every day for twelve weeks and in the result, researchers had found that the skin texture of women were improved. Epicatechin boosts blood flow to the skin, as well increases oxygen and nutrient supply; these both factors are vital for maintaining healthy skin.
7, Tuna & Sardines
Omega 3 fatty acid is the main nutrient of these fishes. These types of omega-3-rich fishes help to prevent skin cancer and also help to maintain your skin looking youthful. Eicosapentaenoic acid (EPA) is one of the omega-3 fats in this fatty fish which can preserve a fibrous protein collagen and keeps the skin firm. This EPA along with the other omega-3 fat of fish, docosahexaenoic acid (DHA), assists to prevent skin cancer by decreasing inflammatory components which can prop up tumor growth. These omega-3 fats are not only good for skin; but also good for heart. They are also a good source of zinc that helps to metabolize testosterone production, and thus encourage the sebum production and influence new skin cells production. So they are highly advantageous for both the teenagers and individuals who suffer from adult acne.
It is an abundant source of isoflavones which acts like antioxidants and wipes up damaging free radicals caused by sun exposure. Isoflavones also assists to protect skin-firming collagen that starts to decline beginning in our twenties.
Coffee is loaded with caffeine and that’s why a daily consumption of one cup coffee may decrease the risk of skin cancer. According to one study, published in the European Journal of Cancer Prevention in which above 93,000 women were participated, those who take 1 cup of caffeinated coffee daily lowered about 10% risk of developing nonmelanoma skin cancer.
10, Tofu & Soymilk
These both are very rich source of isoflavones and that’s why they help to protect skin-firming collagen as described in Edamame. In one study, researchers had taken some mice and fed some of them with isoflavones and then exposed all in to ultraviolet radiation, in the result they found that mice having isoflavones had smoother skin and fewer wrinkles than the other ones. Isoflavones assists to prevent collagen breakdown, according to researchers.
11, Egg Yolk
Egg yolks include the carotenoid, lutein, which defends skin from UV damage. Lutein also assists to maintain eyes healthy and lower the risk of developing age-related macular degeneration which is a primary cause of blindness in people above fifty.