Beauty TipsHealth Corner

Top 10 Healthy Foods for Skin 2022

Skin is the outermost covering of our body act as a natural barrier of inner and out environment. It also helps to protect inner tissues. It has the ability to bear the effects of severe climate changes and UV radiation. Face skin is more sensitive than other parts of the body. We want healthy and charming skin for this purpose thousands of products are available for the skin. It is better to use a skin healthier diet which is the best way to get the results by eating natural foods. According to dermatologists “Foods also provide antioxidants that help against photo-aging, creases, and even skin cancer.”

We must take care of our skin to look more fresh and confident. Skincare is not only important to look better but now a day as our outer atmosphere become very dirty and causing skin cancer. That’s why it is important to take a healthy diet for caring for skin. Skincare constituents include vitamins especially vitamin C and Vitamin A and some antioxidant from which Vitamin C is most important for skincare as “This vitamin is important for collagen helps wipe up free radicals, and protects the skin against oxidative damage related to ultraviolet light contact and pollution.”

Orange

Orange is a big source of Vitamin C, a skin constituent that has great importance for the health of your skin. Orange juice is especially recommended for skin health. A 150–200 ml glass of orange juice daily provides many nutrients including vitamin C, thiamine (vitamin B1), riboflavin, vitamin A, vitamin D, vitamin E, pantothenic acid, vitamin B6, folate are present in oranges. Orange juices have been shown to provide several important health benefits, particularly skin health, brain health, cognitive functions, aging, and also cancer including skin cancer. (A)

Avocadoes

Avacado has natural skin healthy constituents it is rich in minerals, vitamin E, and health-promoting phytochemicals. Vitamin E is a well-known vitamin that helps to protect the skin against aging, irritation, and sun damage. Vitamin E is also used in most skincare products. It is best to use in the diet as it is naturally present in avocado fruit. Other phytochemicals present in avocado help to sustain and hydrate your skin and replace your skin cells with unhealthy or damaged cells. (C)

Sunflower seeds

Analyses of the sunflower seed reveal that it is a good source of unsaturated fatty acids, vitamins E, B1, B5, and B6, and many other health-promoting constituents. Sunflower seed possesses high food and nutritive value, providing a good source of healthy unsaturated fats, proteins, nutrients, and phytochemicals. It has antioxidant, anticancer, anti-inflammatory, antihypertensive, skin-protective, palliative, and antibacterial activities. (B)

Kiwi

Kiwi has many ingredients good for our skin health which improve overall skin texture. Kiwi is an antioxidant that helps to prevent damage of skin caused by the sun, pollution, and smoke, smooth wrinkles, keep the skin young and healthy. It is also a good source of vitamin E which makes the skin soft and protects against degeneration that causes old lines. Kiwifruit also contains amino acids that protect the skin from harmful sun rays to protect from damage.

Strawberry

Strawberry is well-known fruit which is used to eaten all around the world. It is a very healthful fruit which is also much lovely in taste. Its high health value and good taste make it most demanding. It is very helpful for our skin also. The strawberry is a rich source of several nutritive and non-nutritive bioactive compounds, effective for disease defensive effects including skin cancer. It has anti-inflammatory property which helps the skin from germs and bacteria. (D)

Sweet potatoes

Potato is the most common vegetable full of carbohydrates. An experimental study showed that sweet potatoes help to protect the skin against various harmful factors, including free radicals responsible for aging processes, cell mutagenesis, and the formation of cancerous lesions. Its regular use will give extraordinary results to your skin and you will get a long time healthy and glowing skin. (E)

Walnut

Walnut is one of the most popular and most eating dry fruit. It has a number of health benefits due to its highly rich nutritious content and because of its number of health benefits which are important for a disease-free healthy life. Walnut and its oil contain excess amounts of vitamins B1, B2, B3 as well as vitamin E and B complex and fatty acids present in walnut oil improve skin health. Walnut oil has anti-fungal properties making it great for the treatment of skin fungal infections. (G)

Tomatoes

Tomato is sometimes considered as fruit and sometimes vegetable. It can be used with or without cooking. Tomatoes have special antioxidant properties as they contain lycopene, which is a stable antioxidant. Antioxidants as present in tomatoes are of great public health importance in decreasing the risk of major diseases.

 Fatty fish

Fatty fish contain high content of fatty acids including omega-3 fatty acids. Its use in diet may be healthful for your skin. There is a number of health benefits of fatty acids in fish oils especially for preventing or treating skin-associated disorders. Fish oil-based is help to treat various skin-related diseases such as photoaging and skin cancers. (H)

Bell peppers

Bell pepper has always been considered beneficial for health due to its importance as a dietary antioxidant. It has powerful ingredients to protect us from many diseases. Nutritionally, sweet peppers are a good source of a mixture of antioxidants including Vitamin C, carotenoids, flavonoids, and polyphenols which are all-powerful ingredients for healthy skin. (F)

References:

https://sciendo.com/pdf/10.2478/prolas-2013-0061

https://www.sciencedirect.com/science/article/pii/B9780123756886101306

https://link.springer.com/chapter/10.1007/978-981-15-7285-2_6

https://pubs.acs.org/doi/abs/10.1021/acs.jafc.6b00857

https://www.researchgate.net/publication/231739611_Antioxidant_Activity_of_Capsanthin_and_the_Fatty_Acid_Esters_in_Paprika_Capsicum_annuum

http://chemistry-journal.org/dnload/G-M-Mir-Owais-Nisar-and-Uzma-Iqbal/CHEMISTRY-JOURNAL-CHJV06I08P0783.pdf

https://www.mdpi.com/321716

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