Top 3 Foods for Healthy Skin

Top 3 foods for healthy skin aging.

by: Linda Robison / Facial Fitness Specialist @ ABZ

When planning a meal, do you try to include foods for healthy skin? Or do you worry about calories, cost, and taste first?

No worries. We’ll share three skin-loving foods that are low in calories, cost-effective, taste great, fit easily into any diet.

And, best of all, they're a real powerhouse when it comes to improving skin health.

Salute to Sulfur

foods for healthy skin

Growing up, I lived with my grandmother, who was a fanatical “health foodie.” While I loved her cooking (mostly Polish cuisine), I realized many of her meals revolved around foods with a healthy purpose.

The one food compound found in most of her recipes was sulfur!

Sulfur is a mineral that's found in foods belonging to the Allium family and they include: garlic, onions, leeks, shallots and chives. Sounds yummy, right?

My grandmother believed that garlic, onions, and other vegetables from the Allium family offered many beneficial properties for healthy skin, from acne and rosacea to lines and wrinkles.

1: Sulfur for healthy skin

Although she couldn't explain in detail how or why, years later, after becoming an anti-aging advisor for the Life Extension, I learned that foods high in sulfur help keep the skin smooth, strong, and elastic.

This mineral can also help protect the skin against premature aging and ultraviolet B radiation.

According to WebMD, "Sulfur ranks as the third most prevalent mineral in the human body. Notably, sulfur exhibits antibacterial properties that target the bacteria responsible for acne. Furthermore, it has the potential to encourage the skin to naturally shed, which is thought to be beneficial in managing skin issues like seborrheic dermatitis and acne."

Sulfur is so important to the body that researchers consider it an essential and influential mineral for optimum skin health, not to mention overall well-being.

And since sulfur is a powerful antiseptic, it can also protect the skin from bacteria that can cause all sorts of skin issues like acne and pimples. 1,2,3

No wonder grandma looked so fantastic in her 80s!

The Benefits of kale for smoother skin...

2: Oh, say can you C - (Vitamin C)

Certain foods have been proven to help you turn back the clock faster than the average anti-aging cream - and have a cheaper price tag. This includes foods high in vitamin C. 

In one study, researchers examined the skin of over 4,000 women between ages 40 and 74. They discovered that women who consumed more vitamin C had less wrinkles and dryness. 4

Most citrus fruits, berries and tomatoes are a great choice for beautiful skin for several reasons:

  • help fight skin damaging free-radicals
  • help boost collagen productions
  • strengthen the skin
  • keep skin plump due to high water content

Most of us are aware of vitamin C rich foods and many of us manage to get incorporate some of them into our breakfast.

Yogurt with berries, oatmeal with fruit, orange juice, and breakfast fruit smoothies are pretty common.

Now, the trick is to get more of it into your diet throughout the day - not just with breakfast.

Speaking of foods for healthy skin...

3: superhero - Phytochemicals

Phyto What?

While this is listed 3rd, doesn't mean it's not as important as the others.

Phytochemicals, or phytonutrients are huge!

What are phytochemicals: They cover a wide variety of plant-based foods and aren't limited to just one type of food.

They're present in fruits, veggies, grains, nuts, seeds, herbs, and spices and they contain over 25,000 different nutrients like:

  • Carotenoids
  • lycopene 
  • astaxanthin
  • Ellagic acid
  • Flavonoids
  • Resveratrol
  • Glucosinolates

All of which play an important part in protecting the skin from damage and aging. So, when we eat a mix of these foods, we get a bunch of different nutrients that help slow aging and damage.

Phytochemicals are also referred to as photo-protectants. This means they can protect the skin against UV photodamage - which not only leads to collagen breakdown (sagging and wrinkles) but also various skin cancers. 5

What foods contain phytochemicals? Almost all colorful fruits and vegetables contain phytochemicals! Simple, inexpensive, easy to find (year around) foods like:

  • carrots
  • corn
  • kale
  • red, yellow, green peppers 
  • tomatoes 
  • squash 
  • spinach
  • and more...

So, it's really easy to get phytochemicals in your diet, you just have to make an effort to eat these foods often (like daily) to reap the skin beautifying benefits!

Lastly, look for dark leafy greens. Dark greens such as kale and spinach strengthen skin and increase collagen production.

Alongside your vegetables enjoy some red wine or grapes. This particular fruit contains resveratrol that many experts feel deter age-related disorders and support the immune system for longevity.

Now add some fish to your plate foods for healthy skin, and you've got a well-rounded meal!

Simple ways to include healthy foods for glowing skin

Food for healthy skin.My dinner before it was roasted in the oven. All the foods on this baking sheet contain the 3 top foods for healthy skin discussed in this article.

I found a great way to get all of these 3 top foods into my diet in a simple way that's also easy to digest - for those who can't tolerate raw onions and garlic.

Roast them! Yummy!

The important health compounds won't be destroyed by lightly roasting the vegetables, and yet the roasting method brings out the wonderful caramelized, sweet, smoky flavor of the vegetables.

And whatever is left over (if you have any left-overs :-)) can be pureed and added to pasta sauce or soups. Or make veggie burritos/tacos!

The platter below is just an example of the roasted vegetables you can use. It's up to your imagination. Send us pics of your favorite foods for healthy skin. We can always use more ideas!!!

This beautiful platter includes all of the top 3 foods for healthy skin. It's simple, delicious and everyone (even kids) will love it. Plus, it's all done in one pan - so it's easy clean up too!

Enjoy!

Summary: Foods for healthy skin

Incorporating skin-loving foods into your diet doesn't have to be a daunting task.

Whether it's sulfur-rich Allium vegetables, vitamin C-packed citrus fruits, or the diverse array of phytochemical-rich plant foods, you have the power to boost your skin's health from within.

These foods are not only delicious, but also cost-effective and easy to integrate into your daily meals.

So, why not take the first step toward healthier, glowing skin?

Start by adding some of these inexpensive foods to your grocery list and get creative with your recipes. Your skin will thank you for it!

And remember, healthy skin is just one part of your overall well-being. If you're interested in more tips and insights on nutrition, skincare, or maintaining a healthy lifestyle, be sure to explore our other articles on the topic.

If you've tried these foods or have your own skin-boosting recipes to share, we'd love to hear from you. Feel free to share your experiences and ideas with us in the comments below.

Together, we can continue to uncover the secrets to radiant, healthy skin.

Thank you for reading, and here's to a brighter, more beautiful you!

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4211483

2. https://www.ncbi.nlm.nih.gov/pubmed/8310001

3. https://www.ncbi.nlm.nih.gov/pubmed/7997468

4. https://www.ncbi.nlm.nih.gov/pubmed/17921406

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257702




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