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The skin is considered the body’s largest organ. We can definitely say that the foods that help to keep your body feeling great on the inside will also contribute to helping you look your best on the outside.
Add these healthy but delicious foods to your everyday diet, and you’ll be well on your way to looking and feeling amazing, perfect skin included.
You’ve heard it before, but we’ll tell you again: Fruits and vegetables both tend to be high in water content, but it’s always helpful to simply drink more water, particularly with lemon, says Marie Delcioppo, owner of Lush Vitality. Water keeps the skin well-hydrated and “dewy,” and adding lemon to water boosts detoxification and antioxidant intake.
2. Green Tea
There have been a number of encouraging studies showing the skin benefits of green tea, says Dr. David Bank, dermatologist and Founder & Director of The Center For Dermatology, Cosmetic & Laser Surgery. “Animal studies showed protection from skin cancer [as a result of green tea consumption].
Both animal and human studies have credibly demonstrated that topical green tea formulations reduce sun damage.” He adds, “Green tea appears to exert sun damage protection by quenching free radicals and reducing inflammation rather than by blocking UV rays. Therefore, green tea may synergistically enhance sun protection when used in addition to a sunscreen.”
3. Coconut Oil
As an anti-inflammatory and antibacterial ingredient, coconut oil will help clear up skin flare-ups, moisturize, and boost antioxidant activity, which slows down the aging process, says Delcioppo.
To boost the efficacy of your favorite sunscreen, arm yourself with fruits that contain nutrients that can protect from the inside out, says celebrity dermatologist Dr. Howard Murad. Pomegranates are a great source of polyphenol and ellagic acid, one of nature’s most powerful antioxidants, which has actually been proven to improve the SPF of topical sunscreens. Because free radical damage affects every cell in the body, polyphenol is a great way to prevent damage from occurring from the inside out to protect against premature aging.
5. Sweet Potatoes and Carrots
Vitamin A can help with signs of premature aging, says Rene Ficek, RD, LDN, CDE, the lead nutrition expert for Seattle Sutton‘s Healthy Eating. Vitamin A is a very popular, well-known skin topical treatment, but consuming it can also help protect skin. Super foods like carrots and sweet potatoes are packed with antioxidant beta-carotene, the precursor to vitamin A.
Berries are an excellent source of vitamins, particularly vitamin C, which helps repair damaged body tissues and has been linked to skin cancer prevention, says Ficek. ”In my studies of collagen, vitamin C emerges as very important for beautiful and healthy skin. It helps protect skin, fights oxidation, encourages collagen synthesis and more,” says Kathy Heshelow, founder of Sublime Beauty. Be sure to include berries, citrus, kiwis, leafy greens, and peppers in your daily diet for gorgeous skin!
7. Dark Chocolate
Some of the most obvious signs of the aging process can be found in the appearance of our skin. Exposure to ultraviolet radiation ages the skin more quickly, but eating dark chocolate has been shown to help protect the skin against the harmful effects of ultraviolet exposure, says Ficek.
It has been already known which kind of solid food is good and which is bad for the health and longevity of man. We can read various scientific evidence and facts about the impact of food on people on a daily basis. In the most comprehensive study, conducted in Harvard and published in New England Journal of Medicine, mortality in 100 000 adults over 30 years has been examined. The accent of the study is put on exploring the link to strengthening immunity with consumption of nuts.
The study showed that mortality is reduced by 29% or, the resistance to serious diseases such as cardiovascular. Cancer was reduced by incredible 11% and all other serious diseases were reduced by about 20%. This has been achieved by daily consuming nuts, without changing the diet. The study also showed improved resistance to diabetes, stroke and heart attack, cardiovascular disease, cancer.
Our ancestors have been using nuts all the time, without even knowing their healing properties and nutrient value. Nuts are great source of antioxidants, omega-3 fatty acids, protein, vitamins and fiber. They also contain unsaturated fats which have positive effects on our blood and blood’s fats.
The Harvard study has shown that we need to practice eating nuts on a daily basis in order to maintain and also improve our overall health.
It is recommended for the nuts to be eaten raw. You can chose between walnuts, almonds, hazelnuts, peanuts, pistachios, cashew (Indian nuts) and/or Brazilian nuts. You can either combine them or eat just one type. However you eat them, make sure you do it on a daily basis. Since they are full of calories, make sure you eat them moderately, about 30 grams, or a handful. Eat nothing more and nothing less but somewhere around 200 calories. Eat the recommended dose and you will provide you good health and long life.
Practice good hand hygiene.
The Centers for Disease Control and Prevention (CDC) estimates that up to 16 percent of respiratory infections and the vast majority of foodborne illnesses can be prevented by the simple act of washing hands with soap and water.
When washing your hands, be sure to lather well and rub your hands together for a good 20 seconds, getting in all the cracks and crevices, such as between your fingers and under your fingernails. Then rinse well and dry your hands using an air dryer or a clean towel or paper towel.
If possible, use a paper towel to shut off the water faucet and to open the bathroom door, particularly if you’re in a public restroom, because these surfaces have been found to be among the most contaminated with germs.
Get plenty of sleep.
Studies are increasingly showing that sleep can affect both mental and physical health, with inadequate sleep increasing the risk of chronic diseases like cancer and impairing everything from memory to immune function. Some evidence suggests that lack of sleep can make you more likely to catch a cold, flu, and other viruses.
There is also evidence that once an infection is present, sleep levels can affect your body’s ability to fight that infection. So, as you can see, sleep is very important.