The condition of our first barrier of defense can tell a lot about our lifestyle and diet. Yes, moisturizing and proper skin care are important for our skin health but if the food we eat affects us badly no amount of creams and serums can help our skin get that natural healthy glow.

By making healthier food choices you can have naturally beautiful skin, and to start that process here are 5 foods that can help your skin be more healthy.

1. KALE

Kale is plentiful in vitamins such as vitamins A, C, K, and minerals such as Cu, Ca, K, and Mn.

Beta-carotene (a type of vit, A), helps with some skin diseases, premature skin aging and can prevent cell damage
Vit K could help with skin elasticity and reduction of varicose veins
Vitamin C helps with reducing inflammation and skin aging
Cu is crucial in improving skin elasticity and thickness

2. AVOCADOS

Avocados are a good source of vitamin E which has:

antioxidant role
anti-inflammatory role

Avocados are high in healthy fats that can benefit your skin health. There are some studies showing that polyhydroxylated fatty alcohols (PFA), extracted from avocado can play an important role in protecting skin from UV damage. Getting enough of these fats is essential for keeping your skin flexible and moisturized.

Avocado also contains vitamin C which is great because vitamin E seems to be more effective when combined with vitamin C.

3. BRAZIL NUTS

They are rich in Zinc and Copper which have important roles in maintaining skin health, but the mineral they are most famous for is Selenium.

Se is a powerful antioxidant and studies suggest that a diet rich in Se can help in protection from:

skin cancer
sun damage
age spots

Small amounts of brazil nuts are enough for boosting Se intake. Just four nuts can provide the recommended daily amount (RDA).

4. THE KAKADU PLUM

No other plant in the world has a high level of vitamin C as this Australian fruit.

Vitamin C has major roles in skin health and it is essential for glowing skin. As an antioxidant vitamin C protects the skin from oxidative damage ( caused by sun exposure for example ) that can lead to inflammation and skin aging. In addition to the antioxidant role, vitamin C is essential for regulating collagen synthesis, and due to that it also has a role in wound and scar healing.

5. DARK CHOCOLATE

Dark chocolate is rich in cocoa and packed with minerals like:

Fe - When the body is iron deficient, oxygen is sent to the most important organs and that lack of oxygen for other functions can lead to dry and damaged skin
Mg - Magnesium intake is important for skin elasticity and moisture
Cu - Copper is an antioxidant that protects the skin from UV damage, and has a role in improving skin elasticity and thickness
Mn - Manganese may help with wound healing by playing a role in the formation of collagen

Also, cocoa is especially rich in flavanols, which have potent antioxidant and anti-inflammatory effects.

When eating chocolate for the health of your skin make sure you eat dark chocolate with at least 70% of cocoa and no added sugars.

Let us know below, which one of these food you will be adding to your daily eating routine to help with better skin.

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