6 Healthy Eating Tips for Glowing Skin

We strive for glowing, radiant skin is constantly on our minds. To help your skin look its best with six simple habits that can definitely help you to get your skin glow.

Fruit and veggie rich diet

A UK study found that photos of subjects who ate a fruit and veggie rich diet were rated as more attractive than those with suntans! Scientists say antioxidants are the key, because they improve circulation, and alter skin pigment. Those thought to have the greatest impact are lycopene, which gives tomatoes their red color and watermelon its pink hue, and beta-carotene, found in carrots, sweet potatoes, cantaloupe, broccoli, and leafy greens. Polyphenols, which cause blood to rush to the skin surface, also play a role. They’re found in dark grapes, cherries, plums, apples, blackberries, and blueberries.

Include “good” fat in every meal

Today most of people don’t know that not all fats are created equal, but many don’t realize the beauty benefits of consuming enough good fat i.e., cells in the top layer of your skin only live about 30 days, and while you don’t feel or see it happening, you shed up to 40,000 skin cells every minute of the day. Healthy fats help you absorb more antioxidants – up to 13 times more according to some research. Include a moderate amount of plant-based fat in every meal, like a tablespoon of extra virgin coconut or olive oil, a quarter of a ripe avocado, or two tablespoons of nuts or seeds.

Eat to fight age-promoters

Nasty substances called advanced glycation endproducts or AGEs are produced when food is cooked to high temperatures using dry heat, like roasting, baking, broiling, and grilling. Studies have found that AGEs lower the body’s ability to control inflammation; a known trigger of premature aging, so minimizing your intake is a smart strategy for maintaining youthful skin. To slash them, whip up more “naked” veggie dishes, like summer slaw, marinated cucumbers, and sliced vine-ripened tomatoes dressed with fresh basil and balsamic. And when you do cook, use lower temperatures, even if it takes a little longer. One study found that scrambled eggs cooked over medium-low heat contained about half the AGE levels of those prepared over high heat.

Nix dehydrators

Ms. Perry reportedly became a teetotaler, and traded coffee for green tea; two changes that may help your skin stay better hydrated, since alcohol and caffeine are both diuretics. In addition to its toxic effects, beer, wine and liquor interfere with sleep, and lead to water retention (i.e. puffy eyes and face). As for coffee versus tea, an eight ounce cup of brewed java packs 100-200 mg of caffeine, compared to just 20-40 in the same sized serving of green tea. After one cup of coffee, switch to green tea or water, and for every 12-ounce beer (bottle or can), 5-ounce wine (a little smaller than a single serve yogurt container), or 1.5-ounce serving of distilled spirits (shot glass), drink a full glass of H2O.

Choose collagen-building foods

Fortunately, a healthy diet can help defy gravity, at least a bit. One study led by researchers at Manchester and Newcastle Universities found that consuming a combo of cooked tomatoes and olive oil led to much higher levels of pro-collagen, a molecule that gives skin its structure and keeps it firm. Other foods known to support collagen and improve skin stability include citrus fruits, peppers, tea, and berries.

Reach for foods that fight UV rays (including chocolate!)

In one recent study, a group of women added hot cocoa with either high or low flavonoids content to their daily breakfasts. After exposing the ladies’ to UV light, researchers found that the skin of those who drank the flavonoids-rich cocoa experienced up to 25% less reddening, compared to no change in the low flavonoids group. In addition, after 12 weeks, the skin of the flavonoids-rich drinkers was 16% denser, 11% thicker, 13% moister, 30% less rough, and 42% less scaly than at the start of the experiment. The foods scientifically shown to fight sun damage include green leafy vegetables, and fatty fish like salmon and sardines. Both work by reducing inflammation and inhibiting the DNA damage that leads to sunburns.