Your skin provides a layer of protection for your body and plays a valuable role in your immune system. In addition to genetics and the normal aging process, your lifestyle habits contribute to a healthy complexion. Regular exercise, not smoking, and limiting alcohol all promote skin health. A nutrient-rich diet, inclusive of particular foods, is also important. For best results, seek guidance from a qualified professional.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants -- nutrients that help your body defend itself from diseases and infections. Antioxidant-rich foods may lead to healthier skin, according to MayoClinic.com dermatologist Dr. Lawrence E. Gibson. For best results, incorporate a variety of colorful fruits and vegetables into your meals and snacks regularly. Varieties particularly rich in antioxidants include berries, citrus fruits, cantaloupe, kiwi, tomatoes, leafy greens, Brussels sprouts, red and green bell peppers, carrots, winter squash and sweet potatoes.
Legumes, such as beans, split peas and lentils, provide valuable amounts of fiber, protein and nutrients, such as iron, B vitamins and zinc, a mineral that may help reduce your risk for skin cancer. As low-glycemic foods, legumes also promote healthy blood sugar balance and appetite control. Incorporating legumes into your diet routinely may also enhance your skin health, according to Gibson. Replace high-fat protein sources, such as red meat and whole milk, with legumes for additional wellness benefits. Nutritious dishes prepared with legumes include low-fat vegetarian chili, lentil soup, split pea soup, hummus, chilled bean salads and bean and vegetable burritos served in whole grain tortillas.
Whole Grains
Whole grains are grains that have not been stripped of valuable nutrients, protein or fiber during food processing. Whole grain foods provide rich amounts of B vitamins, which may help prevent a variety of skin disorders and cracks around your mouth, according to the American Skin Association. For maximum benefits, replace refined carbohydrate sources, such as enriched breads, cereals, pasta and baked goods, with whole grain equivalents most often. Nutritious whole grain varieties include millet, oats, brown rice, wild rice, whole wheat, quinoa, barley, spelt and popcorn. When purchasing breads and cereals, examine nutrition labels on food packaging to ensure that whole grains are listed as main ingredients.
Fatty Fish, Flaxseed and Walnuts
Fatty fish, flaxseed and walnuts provide omega-3 fatty acids -- healthy fats linked with improved heart health and brain function. Omega-3 fats may also help alleviate inflammation associated with skin conditions such as acne, according to the University of Maryland Medical Center. For best results, incorporate fatty fish, such as salmon, tuna and sardines, ground flaxseed and walnuts into your diet on a consistent basis.
No comments:
Post a Comment