One of the biggest motivations to adopt a more nutritious diet is the desire to improve skin health.
A healthy skin reflects how healthy you are on the inside. So what can you do to get glowing skin? We all know we should eat healthy, exercise regularly, de-stress, and of course, follow a regular skincare routine.
“Your skin needs a boost from within to look fresh and glowing. After all, beautiful skin starts with nourishment from within. You need to eat the right balance of foods to feed your skin the vital nutrients it needs to help it stay soft, radiant, and blemish-free.
Many people of all ages struggle with skin conditions such as acne, dry skin, wrinkles, and sun damage, among others. This can be very upsetting for those who have yet to find a solution to their problematic skin. While conventional medical professionals often discount the connection between skin health and nutrition, there is strong evidence to support the influence of our food choices on the health and vibrancy of our skin.
There are several nutrients that are known to play a role in the proper growth and immunity of the skin, and many people have found that their skin health has dramatically improved after making purposeful changes to their daily diet.
Vitamins and minerals from a nutritious diet can treat acne, wrinkles, and other skin problems.
Be sure to often eat foods that include nutrients given below and gain the benefits of having a beautiful, glowing and healthy skin. 

Vitamin CVitamin-C
Vitamin C is a powerful antioxidant which helps to reduce oxidative stress to the body and may lower cancer risk. It is also involved in the synthesis of collagen, an important protein for making your skin supple. Many fruits and vegetables are great sources of vitamin C, so be sure to include them in your diet.
Food sources high in vitamin C include: Amla, lemon, strawberries, oranges, sweet potatoes, blackcurrants, blueberries, tomatoes, bell peppers, guava. One large papaya is packed with 235 milligrams of vitamin C — that’s two to three times more than your recommended daily allowance.
Selenium is a powerful antioxidant trace mineral that is responsible for maintaining skin firmness and elasticity. This mineral not only prevents acne but also aids in skin cancer prevention. It promotes absorption of vitamin E and enhances the antioxidant function of vitamin E, which is mainly stored in the skin. The end result shows glowing skin and less deterioration to the skin’s collagen.
Food sources high in selenium include: walnuts, wheat germ, onion, whole grains, brown rice, chia seeds, seeds (sunflower, sesame and flax seeds), White Button Mushroom, Broccoli, Cabbage, Spinach.
brazil-nutVitamin E
Vitamin E is one of the key vitamins for skin health. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Because of vitamin E’s antioxidant properties, it helps fight free radicals caused by pollution, smoking, processed foods and sun exposure. Free radicals are the catalyst for premature skin aging such as wrinkles.
Food sources high in vitamin E include: almonds, walnuts, pine nuts, peanuts, hazelnuts, spinach, avocados, asparagus, oatmeal, and olives. Oils include such as sunflower, safflower, soybean and corn oil.
Omega-3-Fatty-AcidsOmega-3 Fatty Acids

These essential fatty acids (EFAs) offer healing benefits in various inflammatory conditions such as eczema. Omega-3s also manage overexposure of cortisol levels, which in turn helps keep skin supple and guard against wrinkle formation. EFAs are also responsible for skin repair, moisture content and overall flexibility. Since the body doesn’t produce these fatty acids, they must be obtained through your diet.
Food sources high in omega-3s include: walnuts, flaxseeds, chia seeds and soy products.
Vitamin A + Beta-Carotene
Vitamin A is critical for skin repair and maintenance. If you suffer from flaky or dry skin, it could be a sign you’re deficient in vitamin A. Beta-carotene, the precursor to vitamin A, is an antioxidant found in brightly colored foods. This antioxidant helps to reduce free radical damage that occurs due to skin damage caused by sun overexposure.
Foods sources high in vitamin A and beta-carotene include:  collard greens, asparagus, peaches, beet greens, kale, spinach, sweet potato, cantaloupe, and red bell peppers, carrots, apricots.
Zinc is an important trace mineral that helps repair damaged tissue and heals wounds. Another important use for zinc includes protecting skin from the sun’s harmful ultraviolet rays. If you suffer from acne, it may be as a result of a zinc deficiency. Zinc may help prevent acne and regulate the production of oil in the skin.
Foods sources high in zinc include: pecans, pumpkin seeds, ginger, legumes, mushrooms and whole grains.
Packed with antioxidants like lutein and beta carotene, avocados help soften the skin as well as hydrate it if applied topically. You can use a moisturising mask of avocado with 1 teaspoon honey to reap the benefits of this super fruit. You’ll feel the difference instantly! Perhaps, combine avocado with orange juice as a salad dressing or mix it up with cilantro and cumin for a dip.

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