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List of Super Foods That Help to Brighten the Skin

by
author image August McLaughlin
August McLaughlin is a certified nutritionist and health writer with more than nine years of professional experience. Her work has been featured in various magazines such as "Healthy Aging," "CitySmart," "IAmThatGirl" and "ULM." She holds specializations in eating disorders, healthy weight management and sports nutrition. She is currently completing her second cookbook and Weight Limit—a series of body image/nutrition-related PSAs.
List of Super Foods That Help to Brighten the Skin
Vegetable sources of Vitamin C include red and green peppers. Photo Credit Stockbyte/Stockbyte/Getty Images

Overview

The term 'superfoods' refers to foods that provide exceptional nutritional benefits. Though there is no scientific measure of what foods can carry the superfoods label, most proclaimed superfoods are pure, natural foods such as fruits, vegetables, legumes, fish and grains. According to Mayo Clinic dermatologist, Lawrence E. Gibson, M.D., a healthy diet that includes a variety of extremely nutritious foods, may promote bright, healthy skin.

Fruits

Fruits provide valuable nutrients, including antioxidants that help the body fight infection and disease. According to Gibson, consuming fruits can promote a healthy complexion. Fresh, colorful fruits are ideal as they tend to offer the most nutrients. Dried or frozen fruits may serve as valuable, convenient options as well. Consume a variety of fruits regularly, including fruits, such as berries, melons, apples and pears, which may be particularly helpful to healthy-looking skin. Since fruit intake can also help promote cardiovascular health and reduce risk for certain cancers, consuming fruit readily will improve your overall wellness in addition to the health of your skin.

Vegetables

Vegetables also contain valuable vitamins and minerals and are a significant source of antioxidants. Natural health expert, Andrew Weil, M.D., suggests increased vegetable intake as a step toward preventing the occurrence of acne. Experts at the University of Maryland Medical Center suggest intake of Vitamin C, a nutrient common amidst vegetables, as a helpful dietary tool against the appearance of sun damage. Vegetable sources of Vitamin C include broccoli, tomatoes, Brussels sprouts, cauliflower, cabbage, turnip greens, spinach, red and green peppers, canned and fresh tomatoes, potatoes and winter squash. Since Vitamin C is heat-sensitive, do not overcook fruits or vegetables. Consume a variety of vegetables on a regular, consistent basis for best skin care and wellness results.

Fatty Fish

Fatty fish, such as tuna, salmon, mackerel and sardines, provide Omega-3 fatty acids, healthy fats the body cannot manufacture on its own. Weil suggests regular intake of Omega-3 fats as a tool toward healthy skin. Other sources of Omega-3 include canola oil, walnuts and ground flax seeds. Incorporate fatty fish into your diet on a regular basis for best dietary and skin-related benefits. If you do not enjoy or have access to fish, snack on walnuts, add ground flax seed yogurt or cereal and choose canola oil in place of butter, margarine or vegetable oil when baking. Since many nutrients are fat-soluble, consuming fat as a part of nutritious meals and snacks will further enhance these benefits.

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