Eat Yourself Beautiful.

There’s nothing wrong with a trip to Sephora or any other cosmetic store when you want to freshen up your look, but to really look your best you might want to consider a stop at market too. Research has found that certain foods can give you healthy, younger-looking skin and healthier hair.

Image source- www.livemint.com

What to Eat

Research has found that there is a definite link between your diet and your skin. From making your skin healthy to protecting it from sun damage, what you eat can certainly impact how your skin looks. The following will give you an idea of what foods to add to your grocery list so that you can get the glowing skin that you’re after.

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Yellow fruits and veggies. Image source- www.hqoboi.com

      Orange and yellow fruits and veggies

Fruits and vegetables that are orange and yellow contain beta-carotene, which is an antioxidant and source of vitamin A. It’s been shown that antioxidants protect our cells from damage caused by free radicals, which have been linked to the aging process.  The vitamin A you get from beta-carotene is also crucial for the production of an oily substance called sebum, which is created by the hair’s sebaceous glands to condition your hair and scalp.

 

Orange and yellow fruits and vegetables. Image Source-www.vegan-nutritionista.com

With too little of it your scalp would be itchy and dry and your skin brittle and lifeless. You can get high amounts of beta-carotene from carrots, sweet potatoes, pumpkin, cantaloupe, apricots, and oranges. A good rule of thumb when shopping for your produce: the more intense the color is, the more beta-carotene it contains.

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Leafy greens. Image source- feedmink.com

     Leafy greens

You can never go wrong with eating more leafy greens because of the impact they have on your overall health as well as your appearance. Leafy greens contain high levels of an anti-oxidant that also belongs to the category of carotenoids like beta-carotene, called lutein. It works the same way on your skin by protecting the cells from damage from free radicals. It’s been found to protect the skin as well as the eyes from UV damage; not as a substitution for sunscreen though. They also contain high amounts of fiber, folic acid iron, and other nutrients known to promote healthy hair growth. You can get the highest sources of lutein from leafy green vegetables, such as kale, spinach, and collard greens. Non-leafy sources of lutein include peas and leeks.

Fruits and vegetables rich in vitamin C. Image source- fitness.makeupandbeauty.com

      Fruits and veggies high in vitamin C

According to the Linus Pauling Institute, vitamin C is vital for skin health because of its effects on the creation of new collagen. Collagen is essential for the health of your skin because it helps with elasticity. While oranges are a common go-to source for vitamin C, there are other fruits that are higher in vitamin C, such as guava, papaya, and kiwi. You can also get high amounts of vitamin C from red, yellow, and green peppers (cook your red and green for even more vitamin C!), as well as broccoli, cabbage, and Brussels sprouts.

Benefits of olive and sunflower oils. Image source- www.differencebetween.info

·         Safflower, sunflower, and other oils

Swapping out your usual vegetable oil for a skin-healthy option can help you keep your skin moisturized from the inside out and even help with eczema. Adding the equivalent of five to 10 percent of your daily calories worth is a good guideline to follow. Choose safflower, olive, or soy bean oil to keep skin moisturized. Sunflower oil, thanks to its bright yellow flower, is high in beta-carotene too.  Along with keeping your skin healthy and moisturized, opting for healthier oils over those that are high in saturated fats can also improve your overall health which shows in your skin and hair.

 

Salmon is rich in omega -3. Image source- howtoliveinhighheels.co.uk

·        Fatty fish

Multiple studies, including a 2009 study at the University of Maryland Medical Center, found that omega-3 helps to protect the skin from sun sensitivity. It’s also been shown to help protect the skin from other damaging toxins as well as lower the risk of various diseases. This includes protecting you’re the skin on your scalp and helping to keep it nourished. The best sources of omega-3 and skin-saving fatty acids are fish oils. Though you can buy fish oil supplements, getting them directly from the source is always a healthy—and tastier—way to go. Salmon, mackerel, lake trout, and herring are high in omega-3. Canned fish like sardines and albacore tuna are also great sources of omega-3.

Adding these foods to your diet will not only help you look fabulous, but they’ll keep you feeling pretty stellar too!

Fatty fish is loaded with Omega-3. Image source- www.haccpeuropa.com

Fish oil supplements. Image source- guardianlv.com

You can learn more about nutrition and health by clicking here.

Adrienne is a freelance writer and author who has written extensively on all things health and fitness for more than a decade. When she's not holed-up in her writing shed researching an article or off interviewing health professionals, she can be found frolicking around her beach town with husband and dogs in tow or splashing about the lake trying to master the stand-up paddle board.

References

·  Gibson, Lawrence E, M.D. (December 2011). What are the best foods for healthy skin?. Mayo Clinic. Retrieved on March 10, 2014, from http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/healthy-skin/faq-20058184

·  Vitamin A. (February 2014). MedlinePlus. Retrieved on March 10, 2014, from http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm

·  Lutein. (August 2013). NYU Langone Medical Center. March 10, 2014, from http://www.med.nyu.edu/content?ChunkIID=21803

·  Vitamin C and Skin Health. (September 2011). Linus Pauling Institute. Retrieved on March 10, 2014, from http://lpi.oregonstate.edu/infocenter/skin/vitaminC/

·  Purba MB1, Kouris-Blazos A, Wattanapenpaiboon N, Lukito W, Rothenberg EM, Steen BC, Wahlqvist ML. (February 2001). Skin wrinkling: can food make a difference? Pub Med. Retrieved on March 10, 2014, from http://www.ncbi.nlm.nih.gov/pubmed/11293471/

Food Sources of Vitamin C. (February, 2014). Dietitians of Canada. Retrieved on March 10, 2014, from http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-C.aspx



A very informative article by Adrienne thank you so much for such an amazing post. 
This post is gonna benefit all of us. Dont forget to provide your valuable comments.
Love.............Stay healthy.




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PS[ None of the images belong to the author and owner of this blog, they have been taken from various sources that are clearly mentioned in the captions of each image.]