Despite all beauty innovations, the old adage “you are what you eat” is still as true today as it was when it was first said. Since our diet has a strong impact on the way our skin looks, ensuring we get all the necessary nutrients is not only highly advisable, but also beneficial. Furthermore, nourishing our skin from within is more cost effective than relying on conventional beauty products comparing both the overall benefits and the cost per ounce.

If we take a simple look at some of the ingredients touted to have anti-aging and skin repairing properties, vitamin C, vitamin A, vitamin E, collagen or essential fatty acids, we will immediately see that all these micro-nutrients can be easily and sometimes inexpensively absorbed through our diet. If you are interested in reaping all the benefits that a diversified diet can provide, make sure to include some of the following foods:

Spinach This leafy green is a fabulous source of antioxidants, iron, vitamin C, E and K and folate, all of which have an important role in helping you preserve skin elasticity. Furthermore, spinach also contains lutein, an important compound that protects your skin against damage. To be able to better absorb iron, it is recommended to pair spinach with lemon. It is also commonly believed that cooking spinach is better than eating it raw in terms of nutrition.

Chia seeds The benefits of chia seeds have been discovered relatively recently by researchers, yet they have quickly become recognized as a powerful super-food. Chia seeds contain 2 times the protein of any other seeds or grains, 5 times the calcium of milk, 2 times the amount of potassium of bananas, 3 times more iron than spinach and significant amounts of omega-3 and omega-6. Chia seeds also retain skin moisture, so they are a great ally for your skin.

Seafood A rich source of Omega 3 fatty acids and zinc, seafood can be particularly useful for those suffering from acne. Because Omega 3 fatty acids fight inflammation and zinc helps metabolize testosterone production, influencing the production of sebum and encouraging the production of new skin cells, it can be highly beneficial both to teenagers and those who suffer from adult acne.

Soy milk Soy milk global consumption might not be as impressive as dairy consumption, however, in terms of skin health benefits, things tend to be different. Soy milk is rich in isoflavones, compounds that preserve one of the building blocks of what our skin tends to wear out with aging, collagen. Studies seem to indicate that this compound might help ward off wrinkles and help us get smoother skin overall.

Whole grains With the high emphasis on whole grains consumption lately, it’s not surprising that whole grains have made it on the skin-enhancing food list. Some of the main nutrients that help our skin stay radiant are the vitamins from the B-complex such as biotin which assists the production of fat cells, thus preventing dry skin. Moreover, whole grains also contain rutin, an antioxidant that combats skin damage.

Foods for Beautiful Skin

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