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15 Delicious Foods You Should Eat for Healthy, Glowing Skin

15 Delicious Foods You Should Eat for Healthy, Glowing Skin

Healthy food has a lot of benefits. Sometimes it’s not very clear what food helps which problem. No matter your age, you probably have a hard time keeping your skin clear and glowing. Have no fear, because we did the research for you! Here is a list of 15 delicious foods that you can eat to get your skin healthy, clear and glowing.

As you read on, we will show you how the food effects your skin along with suggestions on how to eat it. So let’s get to it!

1. Tomatoes

Tomato

    Besides vitamin C, tomatoes are rich in Lycopene. This is an antioxidant that blocks UV rays and protects your skin against damage like sun spots, sun burn, dryness and wrinkles.

    How to eat it: Cut the tomato in small dices. Add some salt, pepper, oil and balsamic vinegar. If you like, you can add in some cucumber or other vegetable to your liking. Mix together and enjoy your little salad.

    2. Olive Oil

    OliveOil

      Olive oil is one of the most important oils for healthy skin. It contains healthy fatty acids, which keep your skin young. It also has the antioxidant polyphenols which stops free radicals from doing damage and softens your skin.

      How to eat it: Slice up some bread of your choice. Drizzle some olive oil and sea salt over it. It is simple but very tasteful.

      3. Dark Chocolate

      Chocolate

        Yes, you should eat chocolate very day. The flavonols in chocolate hydrate your skin and make it firmer. For the best result, eat chocolate with at least 70 percent cacao.

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        How to eat it: Well, it’s not to hard. Just get some dark chocolate and break off some pieces. Enjoy like you always do when eating chocolate!

        4. Yogurt

        Yogurt

          Yogurt contains both vitamin A and acidophilus. Vitamin A helps protect against damaging UV rays. Acidophilus is a bacteria that helps intestinal and skin health.

          How to eat it: Cut up some banana or strawberries. Add in a bowl the fruit, some yogurt and honey to taste. I personally even like to add some cinnamon.

          5. Green Tea

          Green Tea

            Green tea contains the antioxidant EGCG. Green tea has a lot of benefits. It fights inflammation, reduces the chance of skin cancer and fights redness. The antioxidant stimulates blood flow and helps get oxygen to the skin.

            How to drink it: Boil some water. Take your favorite mug and add the boiled water. Add the tea bag, and a squeeze of lemon or any other citrus fruit. Citrus helps the antioxidant to stay active longer.

            6. Walnuts

            Walnuts

              Walnuts have omega-3 fatty acids which help to keep your skin soft and keep it from drying out. They also contain copper which helps with the production of collagen.

              How to eat it: You could just eat them on their own, or you can make a snack mix! Combine some walnuts with some dried fruit and chocolate pieces. Eat them together for a delicious and healthy snack!

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              7. Pomegranate

              Pomegranate

                Pomegranate is rich in antioxidants. Pomegranate fights inflammation. The antioxidants also fights free radicals and regulates the blood flow to the skin.

                How to eat it: Take the seeds out of a pomegranate. In a bowl, add arugula, carrot, crumble some goat cheese and top with the pomegranate seeds. If you like, you can use mustard vinaigrette as a dressing.

                8. Soy

                SoyBeans

                  Soy contains minerals and proteins that even out your skin. It reduces hyperpigmentation. The isoflavone in soy helps to keep your skin elastic by keeping the collagen from breaking down.

                  How to eat it: Add soymilk, frozen berries, banana, soy protein powder, ice cubes and some honey in a blender. Mix until you have the right smoothie consistency and enjoy!

                  9. Peppers

                  BellPeper

                    Have crow’s feet? Don’t worry. Eating bell peppers helps fight the wrinkles, especially around your eyes. Peppers have antioxidants that fight aging of the skin.

                    How to eat it: Cut open a yellow or green pepper, so it is like a bowl. Stuff with tomato, spinach leaves, olives, some goats cheese and some croutons. You can eat the whole pepper with the filling!

                    10. Carrots

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                    Carrot

                      Carrots contain beta carotene which is involved in the growth and repair of body tissue. It is a form of vitamin A, which protects against sun damage.

                      How to eat it: Place carrot, pineapple, ice and banana in a blender. Mix until smooth. Enjoy your smoothie!

                      11. Pumpkin

                      Pumpkin

                        Pumpkin has vitamin A, C and E. The keeps your skin young and cleanses it. Pumpkin also contains hydrating properties keeping your skin elasticity great.

                        How to eat it: Although there are many ways to eat it, here is a recipe you might want to try. You can mix apple cider, pumpkin puree, cinnamon sticks, cloves and rum for a festive drink.

                        12. Oatmeal

                        Oats

                          Oats are whole grains. It takes a while to be broken down in your body, which results in a more stable blood sugar level. This is important for your skin, because spiking blood sugar causes pimples and spots.

                          How to eat it: Take a mug or jar and add oats, some chia seeds, cut up fruit like banana or apple and finish by filling it up with milk. Preferably almond milk. Cover it and let it stand in the fridge overnight. Great for a morning on the run.

                          13. Spinach

                          Spinach

                            The main nutrients in spinach are vitamin A and C. Like stated before, these are important for your skin to keep it soft, flexible and young. It also helps to make your skin strong and keep it moisturized.

                            How to eat it: Use it as the base for a salad. Add any vegetables you like. Try in combination with sunflower seeds, dried tomatoes goat cheese, some olives and oil. This makes a great Meditarranean-like salad.

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                            14. Blueberries

                            Blueberry

                              Blueberries contain high levels of antioxidants which neutralize free radicals. Blueberries also have vitamin C. This helps with the prevention of visible veins.

                              How to eat it: Take a bowl and place yogurt, blueberries and honey in it. Add some granola if you like. This is an easy and delicious way to eat them.

                              15. Kidney beans

                              Beans

                                Beans have a lot of protein and many vitamins. They help your body with digestion and help with detoxification. A good inside makes for a glowing outside!

                                How to eat it: Take one tortilla. Top with lettuce, kidney beans, tomato, corn and onion. Roll up and enjoy!

                                Features Photo Credit: Tomato, Olive Oil, Chocolate, Yogurt, Green Tea, Walnuts, Pomegranate, Soy, Pepper, Carrot, Pumpkin, Oatmeal, Spinach, Blueberries, Kidney Beans.

                                Featured photo credit: Viktor Hanacek via picjumbo.com

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                                Florence Carmen Bukasa

                                Florence is a happy wife and passionate writer who blogs about health, love and life.

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                                Last Updated on March 25, 2020

                                How to Live Longer? 21 Ways to Live a Long Life

                                How to Live Longer? 21 Ways to Live a Long Life

                                When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                                So, how to live longer? Here are 21 ways to help you live a long life

                                1. Exercise

                                It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                                2. Drink in Moderation

                                I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                                3. Reduce Stress in Your Life

                                Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                                4. Watch Less Television

                                A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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                                Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                                5. Eat Less Red Meat

                                Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                                If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                                6. Don’t Smoke

                                This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                                7. Socialize

                                Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                                8. Eat Foods Rich in Omega-3 Fatty Acids

                                Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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                                9. Be Optimistic

                                Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                                10. Own a Pet

                                Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                                11. Drink Coffee

                                Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                                12. Eat Less

                                Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                                13. Meditate

                                Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                                Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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                                How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                                14. Maintain a Healthy Weight

                                Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                                15. Laugh Often

                                Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                                16. Don’t Spend Too Much Time in the Sun

                                Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                                17. Cook Your Own Food

                                When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                                Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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                                18. Eat Mushrooms

                                Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                                19. Floss

                                Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                                20. Eat Foods Rich in Antioxidants

                                Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                                Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                                21. Have Sex

                                Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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                                Featured photo credit: Sweethearts/Patrick via flickr.com

                                Reference

                                [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                                [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                                [3] Arch Intern Med.: Red Meat Consumption and Mortality
                                [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                                [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                                [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                                [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                                [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                                [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                                [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                                [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                                [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                                [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                                [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                                [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                                [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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