List of Foods Good for Skin

List of Foods Good for Skin

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

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.

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Fruits That are Good for the Skin & Hair

Fruits That are Good for the Skin & Hair

Eating fruit provides many health benefits. In contrast, failing to eat enough fruit causes deficiency syndromes. Negative effects of the latter medical conditions include damage to the body's organs. The skin is the body's largest organ, and the skin and hair are good indicators of overall health. Edible and inedible fruits can promote healthy skin and hair. People should, however, consult with a doctor before self medicating with fruit-based products.

Pomegranate

Skin cancer remains the most prevalent form of cancer. The main cause of skin cancer is overexposure to sunlight. Pomegranates may help reduce the damage caused by the ultraviolet light. An investigation described in the November 2010 edition of "Photochemistry and Photobiology" evaluated this hypothesis in laboratory animals. Mice first received either pomegranate extract or an inert treatment for 14 days. They then received intense exposure to ultraviolet light. Relative to the placebo, the extract limited light-induced skin damage and promoted skin repair. While suggestive, these results obtained in animals may not apply to humans. In addition, intense pulses of ultraviolet light are not similar to brief periods of sunlight exposure.

Kiwi

Atopic dermatitis affects about 7 percent of the population and its prevalence is increasing. Doctors have few effective and safe treatments available for this skin problem. Yet, kiwi may prove useful. A study noted in the October 2009 issue of "Journal of Medicinal Food" tested this Australian fruit in an animal model of severe dermatitis. Affected mice received kiwi extract for 56 days with blood and skin variables recorded before and after treatment. Relative to baseline, fruit intake reduced clinical markers of the atopic dermatitis. It also reduced chemical measures of a stress response. Given these findings, humans with dermatitis may benefit from eating kiwi. Such speculations, however, require additional studies.

Jujube

Hair loss changes the lives of cancer patients. Products that allegedly increase hair growth remain popular with consumers. Fruit-based oils may provide a safer alternative. A study presented in the May 2010 edition of "Food and Chemical Toxicology" looked at the hair growing potential of jujube extract. Shaved mice were given low-strength oil, high-strength oil or no oil for 21 days. The data showed that low-strength oil produced the most promising results. Mice receiving jujube oil grew their hair back 10 percent faster than mice receiving no oil. Such findings indicate that fruit products may enhance human hair growth. Yet, more research remains necessary before jujube extract becomes commercially viable.

Neem

Lice infestations remain a common problem for school children. Prescription medications can treat these intrusions, yet such drugs often cause unwanted reactions. Neem, an inedible fruit, may offer an alternative approach. A study in Egypt assessed the impact of a neem-based shampoo in naturally infested dogs. The scientists recorded measures of skin and hair health before and after 14 days of treatment. Results, published in the December 2008 issue of "Parasitology Research," revealed that neem extract eliminated lice infestation in eight of the 10 dogs tested. The other two dogs showed only mild infestation by the end of the trial. Neem appears useful in removing lice, but human application requires additional research.

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Foods That Are Good for the Skin & Can Help Reduce Weight

Foods That Are Good for the Skin & Can Help Reduce Weight

Overview

The skin is your largest organ. In addition to providing a layer of protection for your body, it plays an important role in your immune system and often holds a valued role in self esteem. The American Skin Association recommends a nutritious, balanced diet, regular exercise and appropriate hydration for improved skin health. These lifestyle steps can also help you manage your nutritional wellness and weight. Particular foods may provide exceptional weight loss and skin-health benefits.

Whole Grains

Since whole grains contain all nutritious parts of the grain, they digest more slowly than refined grains and they have a mild impact on your blood sugar levels. This makes whole grains low-glycemic foods. According to a research review published in the "Skin Therapy Newsletter" in 2009, low-glycemic foods like whole grains may help reduce the occurrence of acne by improving hormonal balance. Low-glycemic foods also delay hunger cues, making it easier to control your calorie intake and lose weight. To improve your skin-health and weight loss efforts, try replacing enriched breads, pasta, cereal and snack foods with whole grain equivalents.

Citrus Fruits

Citrus fruits provide valuable amounts of fiber and nutrients, including vitamin C. Vitamin C promotes smooth skin texture, according to the American Skin Association. Citrus fruits are also low-glycemic and provide healthy, lower-calorie alternatives to processed snack foods. Since citrus juices are less filling and may disrupt your blood sugar levels, consume whole fruits, including oranges, grapefruit and tangerines. Lemons and limes provide low-calorie, fat-free seasoning options for meats, fish and poultry.

Flaxseed, Walnuts and Canola Oil

Flaxseed, walnuts and canola oil provide a variety of beneficial nutrients, including omega-3 fatty acids. Though additional research is needed, according to the "Skin Therapy Newsletter" report, omega-3 fats may help prevent or alleviate pore inflammation -- a primary characteristic of acne. Flaxseed also provides rich amounts of fiber, which promotes appetite control and digestive regularity. Canola oil provides a heart-healthy alternative to butter, margarine and shortening -- fat sources linked with obesity, type 2 diabetes and heart disease. Enjoy walnuts and flaxseed on their own or incorporated into yogurt, cereal, smoothies or baked goods. Choose ground flaxseed over whole seed for optimum absorption.

Leafy Greens

Leafy greens, including spinach, kale and mustard greens, provide significant amounts of the vitamin A variety known as beta-carotene. Vitamin A may provide effects similar to retinoid drugs, which are commonly prescribed to treat acne and other inflammatory skin conditions. As fiber-rich, low-calorie foods, leafy greens can also help you manage your weight. For best results, increase your portions of leafy greens while cutting back on foods denser in calories, such as breads, pasta, meat and oil. When enjoying leafy green salads, use light amounts of heart-healthy salad dressing, such as balsamic vinaigrette, rather than hefty amounts of creamy, high-fat dressings.

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The Best Vegetables for Good Skin

The Best Vegetables for Good Skin

Overview

Skin is part of the first impression. It not only communicates your mood through movement of the facial muscles, but also your general health, as dry, gray skin can cause someone to look older and unhealthy. Fortunately Mother Nature has provided a large variety of fruits and vegetables that help the whole body as well as the skin, either by eating them or placing them directly on the skin.

Beta Carotene

Beta carotene is easily absorbed into the body and helps to make vitamin A. Both of these nutrients work to keep the eyes and skin healthy. Beta carotene is commonly found in all the orange vegetables such as carrots, sweet potatoes and pumpkin as well as in dark green leafy vegetables. It is important to mix up the sources of the beta carotene as each vegetable contains different amounts of various nutrients.

Vitamin C

Vitamin C is not just in citrus fruits, but is also found in high concentrations in broccoli; sweet potatoes; and red, green or yellow peppers. Vitamin C helps with collagen repair in the skin but also protects the skin from free radical damage. Free radical damage is the kind of wear and tear the skin experiences that leads to wrinkling and aging. Eating poorly, smoking and too much time in the sun can all lead to free radical damage. Eating items with vitamin C will help combat this form of aging.

Vitamin E

Vitamin E is a powerful antioxidant that can penetrate into cell layers and be stored in the body. Vitamin E helps to protect against UV damage and works well in combination with vitamin C. This vitamin is found in avocados and avocado oil. Otherwise vitamin E can also be found in a variety of green leafy vegetables, according to the KidsHealth website.

Topical Applications

Two of the best vegetables for topical applications are cucumber and avocado. Cucumber has been used as a beauty boost for centuries to help with puffy eyes. Cucumber contains natural antioxidants and contains large amounts of water, so it is very moisturizing. A commonly recommended facial blend is organic cucumbers, milk cream and honey mixed together, chilled and then placed on the skin for up to 30 minutes. Other ingredients can be mixed in based on what is going on with the skin. Avocados also have antioxidants and are good for the skin. The oil is light and absorbs quickly into the skin and also contains vitamins A, C and E.

Considerations

While eating these specific vegetables help out the skin, the nutrients need time to work from the inside out. Noticeable improvements may not be seen for up to six weeks. Just like weight loss, the improvements do not happen overnight. It is important to rotate fruits and vegetables to give the body a variety of nutrients by trying to consume five to nine servings of fruits and vegetables a day. If that is not a possibility, consider juicing at home. A good skin concoction is two whole organic cucumbers, one whole carrot, a handful of dark green leaves like spinach or kale, one organic lemon with the skin on, and one apple.

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Top 10 Foods That Are Good for the Skin

Top 10 Foods That Are Good for the Skin

Overview

Your skin, the largest organ in your body, has the important job of protecting you from harmful environmental factors such as viruses, bacteria, chemicals and extreme temperatures. It contains the pigment melanin, which protects against the damaging ultraviolet rays of the sun. You can help your skin look great and perform at peak efficiency by choosing foods that contain generous amounts of the nutrients skin needs.

Fruits and Vegetables

Fruits and vegetables are a key food group for your skin health. Spinach, a leafy green vegetable, is a good source of vitamin A, a nutrient that can help you get rid of acne and aids in skin repair. Sweet potatoes are a good source of vitamin C, which plays a part in collagen production, according to Women'sHealthMag.com. Collagen is a fibrous skin protein that helps minimize skin wrinkles and keep your skin supple. Blackberries, blueberries and strawberries are fruits that contain an abundance of antioxidants, substances that protect your skin from damage caused by free radicals. Free radicals may arise from exposure of your skin to the sun's ultraviolet rays, and antioxidants neutralize these radicals before they can attack skin cells.

Dairy Products

Low-fat yogurt and cottage cheese, like spinach, are good sources of vitamin A for skin health. In addition, yogurt contains the useful bacterium acidophilus, which facilitates digestion and promotes intestinal health. A healthy digestive tract is linked to healthy skin. Cottage cheese provides selenium, a trace mineral that gives your skin a fresh, smooth appearance.

Nuts

In the assortment of nuts available as dietary choices, the brazil nut stands out as one that supports skin health. This is because brazil nuts are an easy way to get your daily supply of selenium. In addition to promoting a good skin appearance, selenium plays a part in the body's synthesis of the intracellular antioxidant glutathione. Like the antioxidants in fruits and vegetables, glutathione rids skin cells of harmful free radicals that come from body processes and environmental factors such as air pollution and cigarette smoke.

Fish

Eating 3 oz. of canned tuna fish each day is another way you can get adequate amounts of selenium into your diet. If you prefer fresh fish, king mackerel, caught in the Gulf of Mexico and the South Atlantic, provides selenium and omega-3 fatty acids. These essential fatty acids aid in smoothing out wrinkles, keeping your skin moisturized and decreasing skin inflammation.

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Is Pineapple Good for Skin?

Is Pineapple Good for Skin?

Overview

Many over-the-counter products are available to exfoliate your skin, reduce skin inflammation and irritation, and help aid in wound healing. However, over-the-counter products can be expensive and are not always well tolerated. On the other hand, natural alternatives to over-the-counter products are also out there. One natural option that can be used for each of these skin conditions is pineapple.

Pineapple

Pineapple is a tropical fruit native to South America and is a rich source of vitamin C, manganese as well as a good source of vitamins B-1 and B-6, copper, magnesium and dietary fiber, according to the "Condensed Encyclopedia of Healing Foods." Pineapple is also a rich source of bromelain, a protein-digesting enzyme with strong anti-inflammatory properties.

Bromelain

Bromelain can be used to cleanse skin and exfoliate. Susan Ozlen and colleagues explain in their U.S. patent that bromelain gently lifts and removes older, upper layers of your skin. This reveals the younger, fresher-looking skin cells that lie beneath. The removal of older skin cells results in softer, smoother skin and diminished appearance of fine lines.

Cleansing and Exfoliating

To make a homemade pineapple skin cleanser and exfoliator, crush a slice of pineapple and a tablespoon of sea salt in a bowl. Mix until it creates a consistency good for scrubbing your face. For a face mask, mix crushed pineapple, a whole large egg, a teaspoon of extra virgin olive oil and powdered oats or rice flour in a small glass bowl. Apply the paste to your face and leave for 10 minutes. Rinse with warm water.

Inflammation and Wound Healing

Bromelain has natural anti-inflammatory properties. Rubbing the inside of a pineapple peel over itchy inflamed skin, allergic skin reactions or insect bites can help alleviate the itching. In addition, applying pineapple to a wound or burned skin will help remove dead skin and promote wound healing, according to the University of Maryland Medical Center

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