Who doesn’t want healthy skin in 2023? If you’ve noticed changes to your skin, this may indicate that you’re experiencing medical conditions or changes to your health.
While there are a ton of facial toners, exfoliants, and moisturizers to make your skin glow, is your skin actually healthy? Most times, our bodies are missing essential vitamins and minerals that can help our skin in the long run. Wondering which foods are essential for healthy skin? Here’s a list of the five best foods for healthy skin in 2023:
Citrus Fruits
Citrus fruits, such as lemons and oranges, contain high amounts of vitamin C, also known as ascorbic acid. Vitamin C is one of the key players in anti-aging products and is one of the most essential vitamins in maintaining healthy skin.
One of its primary functions is limiting damage to the skin caused by UV exposure by increasing keratinocytes which further reduces inflammation and skin damage. Other significant roles of vitamin C include collagen synthesis, which is essential for the stability and support of the epidermis.
Studies have shown that individuals who consume vitamin C supplements have better skin appearance than individuals who do not take vitamin C supplements. Topical vitamin C products are also available and can be beneficial in reducing hyperpigmentation. If you cannot incorporate citrus fruits into your diet, consider adding cranberry, rosehip, or vitamin C supplements. Other foods that are high in vitamin C include cranberries, strawberries, kale, kiwis, broccoli, and brussel sprouts.
Fatty Fish
Fatty fish such as salmon and tuna contain beneficial fats, which are essential in maintaining healthy skin. These healthy fats protect the skin barrier, preventing and treating the skin from inflammation. Additionally, omega-3 fatty is proven to improve skin barrier function, prevent inflammation and hyperpigmentation, as well as assist in wound healing.
Fatty fish also contains an essential vitamin for the skin; vitamin A. According to an article by JAMA Dermatology, incorporating vitamin A into the diet can decrease the risk of squamous cell carcinoma, also known as skin cancer. If you cannot integrate healthy fats into your diet, consider adding omega-3 fatty acid supplements. Other foods that contain omega-3 fatty acids include flaxseed, chia seeds, walnuts, and yogurt.
Egg Whites
Egg whites contain a component called proline, an amino acid necessary for collagen production. Collagen is a protein and a major component of connective tissues, including the skin, bones, and muscles.
Collagen’s primary purpose is maintaining skin structure and building strong, healthy bones. However, as you age, collagen decreases; therefore, elasticity decreases, leading to dry skin and wrinkles.
Collagen has been shown to have antioxidant characteristics and prevent aging skin. In addition, studies have shown that women who take collagen have increased hydration and density, leading to less dry skin, fewer wrinkles, and improved elasticity and appearance compared to women who do not take collagen.
Consider adding collagen supplements into your daily routine if you cannot incorporate egg whites into your diet. Other foods that contain collagen include bone broth, chicken, and fish.
Nuts & Seeds
Nuts and seeds such as almonds, hazelnuts, pine nuts, and peanuts contain vitamin E, a strong antioxidant. Its primary function is to protect the skin from damage caused by ultraviolet (UV) light produced by the sun. This protects the skin from skin cancer, wrinkles, and dark spots.
Vitamin E is not only an antioxidant but also contains anti-inflammatory effects preventing inflammation from UV exposure. The effects are enhanced when combined with vitamin C to create a synergistic effect to strengthen the cell wall. In addition, when both vitamins E and C are combined, the antioxidants enhance the protection against oxidative stress causing faster wound turnaround time.
If you cannot consume nuts, consider adding vitamin E supplements to your diet. Other foods high in vitamin E include avocados, spinach, mangos, and salmon.
Dark Chocolate
Yes, you are reading that right! Dark chocolate has a higher cocoa content, less sugar, and less milk than milk chocolate. Dark chocolate contains 30 to 80% of cacao, whereas milk chocolate only contains 10 to 12%. Raw and unprocessed cacao is one of the best antioxidants to neutralize harmful free radicals. The antioxidant components in cacao include polyphenols, theobromine, and flavonols.
Cocoa has been shown to provide anti-aging effects. UV light is the root cause of skin aging and produces excess reactive oxygen species, which are responsible for inflammation that damages cellular components and accelerates the aging process. In addition, studies have shown that women who consume cocoa regularly have fewer facial wrinkles and more skin elasticity than those who do not.
If you cannot incorporate dark chocolate into your diet, consider adding antioxidant supplements such as an antioxidant complex, cranberry, rosehip, vitamin A, vitamin C, and vitamin E. Other foods that contain antioxidants include pecans, blueberries, strawberries, raspberries, kale, and spinach.
Wrapping It Up
The skin is one of the most important organs to take care of. It is essential to keep your skin healthy to prevent pimples, acne, wrinkles, and dark spots. If you can’t naturally incorporate the foods we listed above, turn to a trusted vitamin for your skin, such as BUMP vitamins.
If you are looking for vitamins specifically for your skin, hair, or nails, we offer supplements such as antioxidant complex, biotin, collagen, vitamin C, cranberry, and rosehip. Then, with a simple quiz to determine your goals, we create customized vitamin packs specifically designed for you! The vitamins will be in convenient bio-degradable daily pouches for you to grab on the go.
At BUMP, we want what is best for you. Unlike many vitamins on the shelves, our vitamins go through the same process as a prescription drug to ensure quality. A licensed pharmacist then verifies them to protect them from potential drug interactions. Our vitamins are also made at GMP-certified facilities and can be trusted to be free from harmful contaminants compared to other vitamins on the shelves. Check us out today!
Disclaimer: You should always consult your doctor before taking vitamins or supplements. Talk with your doctor, pharmacist, and other healthcare providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medication or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
