Experts say eat these 5 foods for healthy skin

everyone wants glowing and healthy looking skinBut maintaining it can also be a good indicator of overall health.

Your skin can tell people if you spend too much time in the sun, are dehydrated or aren’t getting enough sleep. Dry or sunken skin can tell dermatologists if you’re not getting enough fluids and dark, panda-like circles under the eyes can reveal a history of lack of sleep.

“You can tell a lot about someone by looking at their skin,” Dr. Bruce Brod, a dermatologist at the University of Pennsylvania, said in an interview. statement,

Experts say people can counteract these effects by following a diet rich in vitamins and minerals. Eating well can also help fight acne, a condition that affects about 50 million Americans American Academy of Dermatology Association,

“If you eat these recommended foods regularly, you’ll feel better — and your skin will reflect it, too,” explains registered dietitian Nicole Hopsager. cleveland clinic,

salmon

Salmon is a great source of omega-3 fatty acidsWhich are “healthy” fats that play a role in preserving the collagen in our skin and keeping it firm.

In fact, fashion designer and former Spice Girls singer Victoria Beckham eats inflammation-fighting fish every day to get rid of her “problematic” skin. circulation,

Collagen is the most abundant protein in our bodies and all our bones, muscles and joints are made of it. UC Davis Health says,

However, over time, our collagen naturally reduces, affecting the tightness of our skin.

According to experts, it can help stimulate omega-3 fatty acid production.

“Omega-3 plays a role in maintaining the skin’s lipid barrier, which may be important for hydration and protection from environmental damage,” explains registered dietitian Holliday Durham. real simple,

Salmon is also a good source of pre-existing collagen 2.9 grams collagen per kilogram.

Avocado

This beloved, green fruit is packed with antioxidants, like blood pressure-regulating vitamin K, immunity-protecting vitamin C, and vision-protecting vitamin E.

It has been observed that eating one avocado daily increases the firmness of the skin.

“In the larger context, the skin is a part of the body and you can’t just rely on topical treatments to keep your skin in good health,” said Dr. Zhaoping Li, head of the department of clinical nutrition at UCLA. statement,

According to the popular skin care brand, avocado oil can also be used as a powerful moisturizer Kiehl’s,

“Studies show that avocado oil can penetrate the skin’s natural moisture barrier more effectively than other popular plant oils, such as olive oil or almond oil,” the brand said.

Capsicum

Bell pepper is known as a vegetable that can help in keeping your skin more vibrant.

This is due to its high vitamin C content, which sometimes also includes a bell pepper. Double or triple the amount of vitamin C As an orange.

Some clinical studies have shown that vitamin C can improve dark spots and wrinkles. Harvard Medical School,

“This is because vitamin C is found in all layers of your skin and plays a role in collagen production,” Cosmetic Dermatology Practice. houston skin Said, keeping in mind that yellow capsicum has the highest.

“Carotenoids like beta-carotene in bell peppers also help protect against sun damage, keeping skin healthier and more vibrant,” explains registered dietitian Carolina Schneider. real simple,

spinach

Popeye was right. Spinach and other leafy vegetables can make you stronger and rejuvenate the skin.

Spinach also contains vitamin C – Although less than capsicum – as well as vitamin K and the essential mineral iron.

According to facial plastic surgeon Dr. Bradford Patt, the iron present in spinach can help regulate oxygen production.

“Insufficient oxygen makes the skin pale and lifeless, impairing the overall appearance,” Houston Center for Facial Plastic Surgery Writes.

And chlorophyll, the distinctive green pigment of spinach, kale and Swiss chard, may also stimulate collagen production. All you need is one cup.

“Some studies have shown that consuming chlorophyll increases collagen precursors in the skin,” explains registered dietitian Carrie Gabriel. healthline,

strawberry

Strawberries are also a major beneficial source of vitamin C – almost as much as bell peppers.

Just one cup is about 150 percent of your daily recommended intake, according to cleveland clinic,

Dietitian Eliza Whitaker explains, “Strawberries are rich in antioxidants like vitamin C and anthocyanins. They help with heart health, blood sugar control, skin health, and provide anti-inflammatory benefits.” real simple,