Certain skin conditions and problems are more common in Black skin and can be more severe due to sensitivity. There is also a lack of products available that are geared towards skin with more melanin. Luckily, there are some natural steps you can take to get the healthy skin you desire. If you are struggling to maintain that glowing skin, you are not alone, and we’ve got you covered. All you have to do is make these simple changes to your diet. food for healthy skin
Foods for healthy skin
Eating foods high in five key nutrients can help you have soft, glowing, healthy skin, an expert says.
1. Omega-3s
While they’re typically associated with brain and heart health and lower blood pressure, they also “can reduce inflammation and keep your skin moisturized,” clinical dietitian Margaret Ifarraguerri, of LifeBridge Health’s Sinai Hospital of Baltimore, says.
Omega 3s are found in fatty fish like salmon, mackerel, tuna, herring and sardines and also in flaxseed, chia seeds and walnuts.
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2. Vitamin C
The body needs vitamin C to produce collagen, a protein that helps heal wounds, and it’s essential for skin cell production, Ifarraguerri says.
Some of the best sources of vitamin C are citrus fruits such as oranges and grapefruit as well as tomatoes, berries, bell peppers and kiwi fruit.
3. Vitamin A
This antioxidant is essential in promoting skin cell growth and can help protect the skin from ultraviolet (UV) damage, especially during spring and summer when the sun’s UV rays are most intense.
You’ll find good amounts of vitamin A in green, leafy vegetables (including broccoli), carrots, sweet potatoes and squash.
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4. Vitamin E
This vitamin also acts as an antioxidant and can protect against UV damage. Vitamin E deficiency has also been linked with dry skin.
Foods rich in vitamin E include almonds, hazelnuts and peanut butter. Vegetable oils, including safflower, sunflower and wheat germ oils, are other good sources.
5. Zinc
This mineral “is an essential nutrient for wound healing” and keeping the skin healthy, according to Ifarraguerri.
Baked beans, pork and beef are among good food sources of zinc, and oysters have more zinc per serving than any other food.
Nutrition experts say most of your nutrients should come from food and beverages.
You should ask your doctor and dietitian about your specific nutritional needs and how best to address them, Ifarraguerri advises.
Foods for a healthy body and complexion
- Green tea. A study indicated that mice pre-treated with green tea polyphenols applied topically showed a decrease in the formation of skin cancers. While it remains uncertain whether drinking tea can improve skin health, research has confirmed many other health benefits associated with tea consumption.
- Salmon and tuna for omega-3s
- Beans and lentils for meatless, low-fat sources of protein
- Tomatoes, watermelon, grapefruit, asparagus and red cabbage for lycopene
- Whole grains, such as oatmeal, quinoa, brown rice and whole wheat pasta, for B vitamins
Foods to avoid for clear, smooth skin
- Smoking: According to experts, cigarette smoking can harm the texture and appearance of the skin.
- Sugar: Excessive consumption of sugar increases inflammation, which can contribute to an aged appearance in the skin.
- Trans Fats: This harmful type of fat, found in fried foods, baked goods, and margarine, increases inflammation, raises bad cholesterol levels, and lowers good cholesterol levels.
- Processed Carbohydrates. Foods such as white bread, pizza crust, and pasta can damage the skin’s collagen, leading to wrinkles.
- Alcohol. It is advised that women limit their alcohol consumption to one drink per day, while men should limit themselves to two drinks.
