By Sophia Young
While the happiness of a soon-to-be-bride already gives the skin a natural glow, adding healthy food to your diet will ensure that the glow stays long after your wedding guests leave the venue. Here are 15 foods you should eat more so you can have picture-perfect skin on your wedding day.
Diet and Skin Health: What’s the Link?
Many people already know that having good skincare habits is an excellent way to have better skin. But no amount of sunscreen and moisturizer will be enough if you don’t check what’s on your plate. Having a balanced diet is also a proven way to get glowing skin. That’s because beautiful skin starts from within.
Old cells are constantly replaced by new ones and a steady supply of nutrients is essential to support this cycle. Eating a balance of different foods will provide your skin with vital nutrients that will keep it soft and supple.
Below are the foods that you can incorporate into your daily diet as you prepare for your big day.
Fruits for glowing skin
Fruits and vegetables protect the skin from cellular damage because they contain powerful antioxidants. Aim for at least five portions of fruits and vegetables a day to ensure that your skin cells have all the nutrients they need.
- Avocado – A popular ingredient for skin-replenishing face masks, avocadoes are a tasty way to give your skin a dose of vitamins A, D, E as well as phytonutrients and good fats. Avocado’s compounds and vitamin E content are perfect from preventing sun and oxidative damage, which speed up the development of signs of aging.
- Nuts – Walnuts are a good source of omega-3 fatty acids and zinc. Omega-3 fatty acids are essential for reducing inflammation in the body, including the skin, but they’re typically difficult to find. Luckily, eating walnuts can increase your omega-3 intake and help reduce skin inflammation.
- Watermelon – Watermelon is low in sugar compared to most fruits so you don’t need to worry about glycation, the chemical reaction that compromises collagen and causes wrinkles and fine lines. However, it is high in water content so it can reduce the water retention that leads to eye puffiness.
- Oranges – Foods rich in vitamin C can help people have fewer wrinkles and less dry skin. If oranges and other citrus fruits aren’t your cup of tea, you can try strawberries, grapefruit, and kiwis — which are all great vitamin C sources as well.
- Tomatoes – Tomatoes are rich in the carotenoid lycopene, an antioxidant that protects skin from UV damage. Carotenoids are excellent for maintaining healthy skin. Pair tomatoes with a source of fat (e.g., cheese) in order to improve carotenoids retention. Tomatoes also have selenium, another powerful antioxidant.
Vegetables for better skin
Vegetables are so good for the health and palate that many individuals have opted to adopt a plant-based diet. Here are just some of the wonder vegetables that can help you have wonderful skin.
- Broccoli – Broccoli is full of vitamins and minerals that improve skin health, including vitamins A and C. It also contains lutein, another carotenoid that protects the skin from oxidative damage. Most importantly, broccoli contains sulforaphane, which has been found effective against sun damage and some types of skin cancer. It also helps maintain collagen levels.
- Bell peppers – Bell peppers have lots of beta carotene, which gets converted into vitamin A. Red and green bell peppers also have vitamin C, which is necessary for collagen production.
- Carrots – Carrots have high levels of beta-carotene, which is a precursor to vitamin A. This vitamin decreases the skin’s oil production and may even improve psoriasis.
- Spinach – Dark leafy greens such as spinach and kale are nutritional powerhouses. An alphabet of vitamins is found in these veggies, including skin-friendly antioxidants. Two to three servings a week of leafy greens can help in skin cancer prevention.
- Kidney beans – Fibrous and rich in protein, kidney beans also do wonders for your skin. They contain zinc, which has healing properties that work against acne.
Other skin-boosting foods
- Green tea – Swap your morning coffee for green tea and enjoy the benefits of polyphenols, which are antioxidants that lower oil production. This tea can also be used to treat acne and lessen fine lines because of its flavonoid content. Steeping green tea in cold water for a long time is the best way to maximize flavonoids.
- Soy – Soy has isoflavones, plant compounds that mimic or block estrogen in the body. As a result, these isoflavones reduce fine wrinkles and improve skin elasticity. Soy may also cure dry and dehydrated skin and stimulate collagen production.
- Quinoa- Since quinoa is a complete protein, it contains all nine amino acids that our body cannot produce on its own. Amino acids are great for collagen production. Quinoa’s vitamin B content also helps brighten and enhance your skin.
- Sunflower oil – Linoleic acid is present in sunflower oil. This agent supports your skin’s cell membranes and reduces inflammation. So, switch up your cooking oil soon.
- Flaxseed – Flaxseed has omega-3 fatty acids which serve as building blocks for healthy skin cells. This reinforces the skin’s barrier to keep moisture in and irritants out. Ground flaxseed can be added to a smoothie, or sprinkled on just about anything.
Eating a balanced mix of fruits, vegetables, and other healthy foods can boost your skin’s appearance in time for your special day. Just make sure to integrate healthy foods in your everyday diet, not just when you feel like it. Additionally, the earlier you start eating healthy, the better. The effects of good nutrition on your skin and overall health will be clearer and stronger in the long run.
Sophia Young recently quit a non-writing job to finally be able to tell stories and paint the world through her words. She loves talking about fashion and weddings and travel, but she can also easily kick ass with a thousand-word article about the latest marketing and business trends, finance-related topics, and can probably even whip up a nice heart-warming article about family life. She can totally go from fashion guru to your friendly neighborhood cat lady with mean budgeting skills and home tips real quick.