Foods for Healthy Skin

Did you know that your skin is the largest organ of your body? The foods we eat and the beverages we drink can have a positive or a negative effect on the appearance of our hair and skin. Our skin protects us from infections, allows us to perceive temperature changes and feel sensations like touching and it helps to regulate body temperature by sweating or shivering. Vitamin B, specifically biotin, is necessary for healthy growth of your skin and hair. Vitamin A is required for proper healing. Foods rich in antioxidants, vitamins and minerals can help maintain skin health and help maintain a youthful appearance. 
Photo Credit: Jeff Kubina  CC-BY-SA-2 2005
Fruits and berries are rich in antioxidants that help stave off skin damage from free radicals in your diet. In addition to tasting great, blueberries can help prevent premature aging of your skin. Fresh, raw blueberries are best. Kiwi is also rich in nutrients to protect your skin health. Eat fresh berries and fruit plain as a snack or add fresh blueberries to a salad or a cup of yogurt for extra skin protective nutrients. Yogurt is rich in calcium, which is also needed for healthy skin, hair, teeth and bones. Nuts, like walnuts, are rich in omega-3 fatty acids and Vitamin E. Try some raw as a snack or on your favorite salad. 
Spinach is one of the most nutritious of the leafy green vegetables. Among the many nutrients found in spinach are antioxidants. It also contains a generous quantity of lutein for healthy eyes. Vitamin B, Vitamin C and Vitamin E are all found in spinach. Potassium, calcium, iron and magnesium are essential minerals that you can get when you eat spinach. 
Seafood, such as oysters and fresh wild salmon, are packed with zinc which is essential to cell repair. Salmon contains omega-3 fatty acids, which keep the skin from appearing dry and flaky. Selenium, also found in salmon and oysters, helps prevent skin damage from exposure to the ultraviolet rays of the sun. 

Tomatoes have been promoted as a good source of the antioxidant lycopene. Lycopene is absorbed into the body more easily from cooked or processed tomatoes than from eating raw tomatoes. Drink tomato juice and  enjoy tomato sauce over whole wheat pasta, which is a tasty way to nourish and protect your skin, hair and nails. 
The easiest way to protect your skin and maintain a healthy, youthful appearance is to drink plenty of water and eat a balanced diet. Eat lots of  fresh fruits and vegetables, whole grains and seafood to ensure you are getting all the nutrition you need to keep your skin young and glowing. 
For more information see:
American Academy of Dermatology (2007, November 9). What To Eat For Glowing Healthy Skin. ScienceDaily. Retrieved December 15, 2011,  
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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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