17 super-foods recommended by dermatologists for ‘Glowing Skin’

A diet focused on high-quality lean proteins, fiber, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin. These foods tend to contain high-quality amino acids which are the building blocks for firm skin plus anti-inflammatory and antioxidant-rich ingredients that promote optimal skin metabolism and defense against environmental stressors.

Below mentioned are some of super-foods that would not only give you a healthy body and mind, but will also help solve your biggest skin problems, no matter what colour or tone your skin is. 

Ginger: Ginger is best known for its antioxidant and anti-inflammatory properties that are found in the root of the spice. Not to mention studies show ginger can have a soothing effect on skin, so don't be surprised when you see it on facial menus, too.

Chia seeds: A top-notch smoothie ingredient, sprinkling these little things into your morning meal means you're netting one of the richest sources of omega-3 fatty acids. Omega-3 fatty acids help provide building blocks for healthy skin cell function and new collagen production to keep the skin foundation strong and wrinkle free.

Tomatoes: One of the best sources of lycopene, an anti-aging antioxidant that may also help prevent heart disease. But some research suggests that lycopene is more easily absorbed by your body when it's cooked, so go nuts on those comforting stews and soups this season.

If you have acne……….

Oatmeal: Swap sugary cereal (sorry, Lucky Charms) for a bowl of plain oats and your skin will thank you. This food is low on the glycemic index, a scale that rates foods containing carbohydrates according to how much each food increases blood sugar (high-glycemic foods cause a fast, drastic spike and subsequent crash, whereas low-glycemic options provide a slow, steady increase and decline).

Foods with a low glycemic index [are better] because starchy foods [that are high-glycemic] increase blood sugar, promote inflammation, and have been shown to be associated with acne breakouts.

Artichokes: It's time to quit passing by this oft-misunderstood green in the veggie section. Artichokes contain the flavonoid silymarin, an antioxidant that can protect the liver and help clear blemish-prone skin, and since it's often paired with spinach.

If you have oily skin…...

Sweet potatoes: Vitamin A derivatives have been shown to help reduce oil production in the skin, and are used to treat acne. Overdosing on them can have side effects that are harmful to your health. Some research has shown those side effects could include blurry vision, bone pain, and dizziness.

Cinnamon: The basic spice is great for stimulating circulation and blood flow, which brings oxygen and nutrients directly to the skin. Plus, some studies have shown that cinnamon could help to stabilize and balance blood sugar levels.

If you have dry skin…….

Avocados: High levels of healthy oils and vitamin E, both of which are found in avocados, provide the building blocks for healthy skin cell function. They may also help improve barrier function and hydration.

Sardines: Sardines are an excellent source of vitamin B12 and selenium.B12 plays a major role in skin cell reproduction, and when you're lacking the vitamin, it often causes dry, patchy skin. Selenium is necessary if you want your body to produce an antioxidant called glutathione, which helps the skin's barrier function.

Lastly, sardines are packed with phosphorus, protein, vitamin D, and omega-3 fatty acids, all of which play important roles in keeping your skin hydrated and glowing.

If you have wrinkles and fine lines……….

Salmon: Nutritionists love salmon for its myriad of health benefits, lower risk of heart disease and lower blood pressure, to name a couple but when it comes to your skin, it's the omega-3 fatty acids that are key. Sure, it's good for heart health, but those fatty acids also contribute to the production of collagen, a protein that helps keep the skin foundation strong and wrinkle-free.

Egg whites: Egg whites are high in both the lysine and proline (amino acids), as well as collagen itself. So adding egg whites to your diet could help support your body's natural production of collagen to help fight fine lines. Vegans and vegetarians can also try nuts—peanuts, in particular since they serve up a hefty dose of lysine.

Quinoa: This protein-packed grain is well-known in the kitchen, but its high levels of riboflavin make it a superstar for your skin. Riboflavin lends a hand to your skin's elasticity and the production of connective tissue, which helps even things out and makes fine lines and wrinkles look less prominent.

If you have dark under-eye circles………..

Spinach: Leafy greens like spinach, kale, and collard greens, along with broccoli and Brussels sprouts, are rich in vitamin K, a powerhouse nutrient when it comes to improving blood circulation and coagulation. Spinach is also loaded with zinc. Simpson adds that spinach (as well as collard greens and kale) contains zeaxanthin, "a naturally-occurring antioxidant that protects skin and helps even out skin tone."

If you have dark spots…………

Citrus fruits: Dark spots are caused by extra pigment production due to UV light exposure. Topical antioxidants like vitamin C have been shown to help calm inflammation, brighten dark spots, and even your skin complexion. Eating citrus may also help, he notes, so foods like oranges, tangerines, and grapefruits should be your top snacks.

Bell peppers: Another food high in vitamin C, these veggies can help smooth out your skin and lighten the appearance of any dark spots caused by the overproduction of pigmentation. Not a big fan of peppers? Broccoli, cauliflower, and berries are also high on the vitamin C list and make for a less-spicy snack.

If you have a dull complexion……..

Paprika: Paprika provides a great source of antioxidants, including vitamin C and E, and beneficial carotenoids like zeaxanthin. Try sprinkling it onto sweet potatoes with olive oil before roasting, or use it as a rub on chicken breast with garlic powder and cayenne.

Turmeric: It contains curcumin, an antioxidant that combats free radicals that are seriously dulling your skin, says Simpson. It also promotes collagen synthesis, and when used topically it can help renew the skin by acting as a stimulator for skin elasticity and firmness, in turn fighting any wrinkles and fine lines. Enjoy it sprinkled in an egg scramble or frittata, or blend it straight into a smoothie.

The article has been taken from Allure.