No matter how meticulous your daily skin care routine might be, with the wrong diet, you might be undoing all of your hard work. What you eat has a significant impact on skin quality and clarity, with certain ingredients offering benefits that keep you looking young, supple, and smooth. If you’re looking to step up your skincare routine, stock your pantry as well as you stock your cosmetics bag, filling the shelves with fresh and healthy foods that are in season for the summer.
Fruits such as oranges, lemons, and limes not only help to keep your skin hydrated, but are also rich in vitamin C. This essential nutrient boosts collagen production, which keeps your skin firm and tight. Citrus fruit can help to keep your vitamin C levels up, but with a struggling Florida citrus crop this year, you may also want to include other, more readily available fruits in your diet as well. Bell peppers, broccoli, tomatoes, and more all have plenty of vitamin C.
Not only are sweet potatoes delicious, but they’re also rich in vitamin A. Retinoids, or compounds derived from vitamin A, are beneficial to the skin and help to prevent premature aging. The retinoid compounds you get from eating sweet potatoes can help your skin to repair itself more efficiently and works to clear up breakouts and irritation.
Fish, shellfish, and other seafood is rich in biotin, a B vitamin that produces fatty acids and metabolizes amino acids. Biotin helps to maintain the integrity of your skin, and without it, you can find yourself feeling dry and flaky. Fish such as mackerel and salmon contain high levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which combat acne inflammation. With salmon season opening soon, you can take advantage of dropping prices as the fish becomes readily available for most U.S. residents.
Eggs are cheap, plentiful, and rich in antioxidents such as lutein and zeaxanthin that help to nourish and protect skin from free radical damage. Lutein and zeaxanthin also prevent hyperpigmentation and protect the retina from light damage, reducing the risk of age-related macular degeneration.
Almonds and Other Seeds
Almonds, sunflowers, and other seeds are rich in Vitamin E, which helps to protect skin from UV damage caused by the sun. Some nuts, such as chia seeds and walnuts, also produce omega-3 fatty acids to help maintain cell membranes by protecting the skin. Dietary alpha-linolenic acid is a healthy fat that contributes natural emollients to your skin, keeping it supple and moist.