What you eat greatly influences your skin. Just as a nutritious diet makes for a healthy body, the same is true for your skin. Various foods provide certain nutrients that can help protect your skin from the sun and other free radicals. You may not necessarily have to change your diet since these types of foods are essential for a healthy diet and you may already eat them.
Carrots
Carrots are packed with vitamin A. Vitamin A is required for healthy skin and eyes. Without it, you would develop night blindness, since it helps you see in the dark, and it is a retinol for your skin. Retinols are found in skin creams because they act as an antioxidant to the skin. Retinols, when applied topically to the skin, help combat signs of aging and provide a shield of protection to ward off damage throughout the day. Other foods that are rich in vitamin A include whole grains, milk, animal liver and foods that are fortified with vitamin A.
Salmon
Omega-3 fatty acids fight and reduce inflammation, which is important to your skin if you suffer from acne or an allergic reaction. Wild salmon is rich in omega-3 fatty acids, which aids in keeping your skin supple and moisturized. Another important nutrient for your skin that is found in salmon is selenium. Selenium helps protect your skin from sun exposure. With so many ways to prepare and enjoy salmon, it's hard to get bored making dishes with it. The healthiest ways to prepare it are by grilling or baking it. Avoid using butter or fatty oils when preparing it as this adds unnecessary calories to your dish.
Oranges
Vitamin C is imperative for healthy skin in multiple ways. It's responsible for healing, such as when you get a cut, and it helps new skin tissues grow and it maintains healthy skin. Vitamin C is also important in other aspects as it's necessary for healthy cartilage, blood vessels, bones, teeth and ligaments. Additionally, vitamin C is an antioxidant, which helps block some damage caused by free radicals. Smoking depletes vitamin C levels, and it's bad for your skin as smoking dries it out and causes wrinkles from the constant use of facial muscles around the mouth.
Leafy Green Vegetables
Leafy green vegetables provide a rich source of iron, vitamin C and other nutrients that your body needs. Iron is necessary for healthy skin because without it, you would develop anemia. Anemia can lead to abnormally pale skin, itching and painfully dry skin around the corners of the mouth. Iron helps deliver oxygen to your cells, tissues and organs. Without oxygen, skin cells become deprived and respond to the change.
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