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Top Foods to Eat for Beautiful Skin

Top Foods to Eat for Beautiful Skin

If you are wanting to achieve truly beautiful skin, get out of the cosmetics section and into the produce aisle!  Beauty really is more than just skin-deep, and a clear and glowing complexion is often not a matter of choosing the right makeup but of eating the right diet. Below is a list of the very best foods you can eat for gorgeous, healthy skin.

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    Avocadoes

    It should come as no surprise that avocadoes are so good for your skin: they are simply one of the healthiest foods you can include in your diet.  What makes them so great for a lovely complexion is they are rich in biotin, a B-vitamin which supports the health of hair, nails and skin as well as vitamin E, a powerful antioxidant which is also an excellent skin tonic.

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      Tomatoes

      Tomatoes are also part of a generally good-for-you diet, but what makes them so attractive from a dermatological point of view is the fact that they are such a rich source of lycopene. Lycopene is a natural plant compound which can help protect the skin from damage due to sun exposure. They also are high in compounds called carotenoids, which are powerful antioxidants that reduce skin cell damage and slow the aging process. They are best if in their processed state, such as in the form of tomato juice, sauce or paste.

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        Salmon

        If you’re a salmon lover, rejoice! Eating this fish regularly is not just good for your heart, but for your skin as well. For one thing, it is one of the best natural sources for omega-3 fatty acids: a diet rich in these nutrients can leave the skin smoother and younger-looking and decrease the redness, dryness and discomfort of irritation and inflammation. As an added bonus, it also contains a compound called astaxrathin, which can help increase the skin’s elasticity and youthful-looking appearance.

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          Citrus Fruits

          What makes citrus fruits so attractive in regards to beautiful skin is their high amounts of vitamin C. Not only is it a powerful antioxidant compound to reduce oxidative stress in the skin cells, it also in needed for the formation of collagen, which gives structure and firmness of the skin and can help prevent wrinkles or sagging. It also has proven anti-inflammatory properties.

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            Eggs

            You will love your breakfast more than ever knowing that the eggs you are eating are going to help keep your skin beautiful. Eggs are rich in protein, which is needed for healthy skin cell growth, and are also a great source of vitamin A. This vitamin, along with zinc and vitamin C, is the most important when it comes to repair and renewal of the skin cells and its derivative, called tretinon, is used in many commercial products to fight acne.

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              Almonds

              Almonds are another super-food that are super great for  your skin! Like eggs, they are a great source of skin-nourishing protein and are also incredibly rich in vitamin E and selenium, to antioxidant nutrients which work together synergistically to protect skin from damage done by UV radiation.  The vitamin E is also able to moisturize the skin and prevent dryness, redness and inflammation.

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                Blueberries

                It is hardly surprising that blueberries would make this list, since they are not only incredibly rich in antioxidants (such as the anthocyanins that give them their deep, purple-blue color) but also in fiber.  Fiber is important because it can help to detoxify your body naturally and help remove impurities or harmful substances that can leave the skin dull or discolored.

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                  Spinach

                  Remember your mom chiding you to “eat your spinach” when you were a kid? This is actually one of the best foods you can eat for beautiful skin. It is a rich combination of nutrients that nourish the skin and keep in young, supple and smooth, including vitamins B, C and E, antioxidants like lutein, and omega 3 fatty acids.

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                    Dark Chocolate

                    Okay, admit it, it won’t be any chore to include this one in your diet! Dark chocolate is also incredibly rich in antioxidants to fight free radical damage to the skin and it also contains compounds that can help keep the skin hydrated and protect it from damage due to sun exposure.  However, in order for this to be affective, you must make sure that you are getting products that contain at least 60% cacao (this will usually be on the labels).

                    From dark chocolate to spinach to citrus fruit, the foods listed above will not only promote your general health: they also have the advantage of nourishing your skin and keeping it healthy and beautiful in a way that cosmetics can only hope to imitate.

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                    Brian Wu

                    Health Writer, Author

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                    Last Updated on September 18, 2020

                    7 Simple Rules to Live by to Get in Shape in Two Weeks

                    7 Simple Rules to Live by to Get in Shape in Two Weeks

                    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                    1. Exercise Daily

                    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                    If you’re a morning person, check out these morning exercises that will start your day off right.

                    2. Duration Doesn’t Substitute for Intensity

                    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                    3. Acknowledge Your Limits

                    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                    4. Eat Healthy, Not Just Food That Looks Healthy

                    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                    The basic nutritional advice includes:

                    • Eat unprocessed foods
                    • Eat more veggies
                    • Use meat as a side dish, not a main course
                    • Eat whole grains, not refined grains[3]

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                    Eat whole grains when you want to learn how to get in shape.

                      5. Watch Out for Travel

                      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                      6. Start Slow

                      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                      7. Be Careful When Choosing a Workout Partner

                      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                      Final Thoughts

                      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                      More Tips on Getting in Shape

                      Featured photo credit: Alexander Redl via unsplash.com

                      Reference

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