So let’s face it: if you can’t take selfies with beautiful skin even with the super lightening filter of your super smartphone, it means you need a hand.

🙂

With a nutritious diet, full of vitamins and nutrients, the love for your skin will return.

“What you eat can affect your hormone balance, cause acne, and create or decrease inflammation associated with aging skin,” says Jessica Wu , a Los Angeles-based dermatologist.

From hormonal pimples to blackheads, skin that isn’t beautiful is really frustrating.

“The skin is the largest body part and it grows and changes much faster than other organs.” and when given the nutrients she needs, the results are truly exceptional.

Let’s face it: we all want beautiful, firm, wrinkle-free skin!

So, before spending tons of money on unreliable systems that will sell you for a girl’s skin, let’s try these 15 foods that are definitely good for you, in general, and that are great for the skin.

Let’s see what makes these foods so damn good for your skin .

Vitamin C

Free radicals are highly unstable molecules that mess with our cells and rapidly age our skin. We create free radicals in our body through normal metabolic processes, but also when we are exposed to the sun’s UV rays and air pollution

Vitamin C is an antioxidant that fights the damage caused by free radicals. The vitamin not only attacks them but also protects you from them.

Additionally, vitamin C is needed to create collagen, which is what gives your skin the firmness and elasticity that screams how healthy and beautiful your skin is.

When the collagen is strong, the overall texture of the skin improves and the skin itself is still able to smooth out wrinkles.

1. Yellow peppers

One yellow pepper has 341.3 mg of vitamin C.

According to researchers in a Cambridge study  , women who ate the more yellow and green vegetables had fewer wrinkles than those who ate only minimal amounts of these types of vegetables.

The researchers noted that the women had especially less noticeable wrinkles in the crow’s feet area, which is a warning place for signs of aging.

Expensive wrinkle eye cream? See you later.

2. Kiwi

Another study finds that by increasing vitamin C in your diet, not only will you notice fewer wrinkles but you will also experience less dryness.

Anyone who has ever suffered with the discomfort of dry skin should definitely increase their vitamin C intake.

If you are looking to add a quick and easy dose of vitamin C, you can safely add a kiwifruit to your diet

Just one kiwi will give you 64 mg of vitamin C.

Make sure you leave the peel off the kiwifruit when you eat it. The peel of the kiwi “contains three times the antioxidants than the pulp”, which means three times the properties that fight free radicals to help the skin shine.

3. Tomatoes

Seriously: tomatoes should be eaten every day!

Tomatoes are jam-packed with powerful antioxidants and tons of vitamin C. Just one cup of tomato juice has around 45 mg of vitamin C.

Researchers in a Newcastle University study  found that when participants ate five tablespoons of tomato paste and one tablespoon of olive oil every day for 12 weeks, they had “33 percent greater protection against sunburn.” when exposed to UV light.

In addition to the vitamin C-loving skin, scientists attribute great interest to the lycopene that the tomato is full of.

Lycopene , the antioxidant responsible for the red color of tomatoes improves our skin and helps circulation.

You will be well on your way to glowing skin with the help of the tomato.

We also say hello to Vitamin E

A study  published in Clinical and Experimental Dermatology led researchers to learn that people suffering from severe acne have vitamin E levels that are 30% lower than those of people with beautiful skin.

By making sure you include vitamin E in your diet, you will be strengthening your immune system and stopping inflammation that also leads to acne.

Vitamin E , just like vitamin C, protects cells from harmful free radicals and “promotes circulation”.

It also increases the natural radiance and vitality of your skin.

4. Sunflower seeds

If you use two tablespoons of sunflower seeds that’s 10.2 mg of vitamin E. This is 49% of your daily requirement.

Sunflower seeds are also a snack that you need to keep on hand if you are prone to acne-prone skin. They are also truly exceptional for the hormonal changes that we women have every month.

5. Almonds

If you needed another reason to love these amazing almonds remember that they are rich in vitamin E and are perfect for beautiful skin.

30 grams of almonds have 6.9 mg of vitamin E, which is 35% of the daily requirement

Volunteers in a study who consumed about 20 almonds before being exposed to UV light suffered less damage than those who didn’t eat almonds at all.

As Jeffrey Dover, associate professor of clinical dermatology at Yale University, explains :

“Vitamin E acts as an antioxidant that helps protect skin cells from UV rays and other environmental factors that generate free radicals and damage cells.”

More skin protection equals healthy skin.

6. Avocado

Avocados are full of vitamins: they have both vitamin E and vitamin C, so they are perfect for the diet you need to have glowing skin.

There are 4.2mg of Vitamin E and 12mg of Vitamin C in a delicious avocado.

But you can also enjoy these health benefits by using avocado oil which stimulates collagen production to improve the soft texture of the skin.

Don’t forget: there is an incredible amount of healthy fats in avocado and avocado oil so you will also have ultra-hydrated skin that makes your skin younger and healthier.

Vitamin A

Vitamin A helps maintain and heal tissues by controlling the regeneration of skin cells.

You can think of vitamin A as an internal micro dermabrasion: just like an exfoliant, it sheds dead skin cells to reveal new skin. Vitamin A actually creates these new skin cells.

If you lack vitamin A in your diet, you are probably going to feel some dry skin. But adding vitamin A-rich foods will give you some relief, especially if you’re dealing with eczema or psoriasis.

7. Pumpkin

Every year with Halloween including half we are inundated with pumpkins. But we should also eat, because they are good. Aren’t you happy with this?

The warm orange color of the pumpkin comes from the amazing antioxidant beta-carotene. When you eat foods with beta-carotene, the body converts it into skin-bitter vitamin A.

150 grams of cooked pumpkin has 38,135 IU of vitamin A, which is (get ready for this) 763% of your daily requirement!

This is truly the pumpkin miracle!

8. Carrots

So let’s dispel a myth: it’s not that if a tan hurts your skin if you eat two carrots your skin is ready for the sun.

Research suggests that when people load their diets with caretonoids they make their skin look like it glows in sunlight .

So just eat several carrots as a snack and you’ll feel like you’re on holiday in Bali!

Zinc

If you’re low on zinc don’t be surprised if you start seeing acne all over your face.

Zinc supports cell membranes to make them strong enough to resist damage caused by free radicals.

The body also uses zinc to help make collagen and elastin, both of which are key to preventing wrinkles, more helpful when the skin looks tired.

If there is not enough zinc, the skin is dull.

9. Grass-fed beef

Zinc is best absorbed by animals that eat vegetables. Grass fed beef contains 5 mg of zinc.

But that is not all.

The same dish will also carry a whopping 30 grams of protein. Both collagen and elastin need the vital proteins found in beef to make the skin healthy.

There is also a higher ratio of omega-3  and omega-6. When you eat more omega-3s, you can reduce inflammation and pave the way for glowing skin.

10. Cooked oysters

Oysters are one of the healthiest sources of zinc on the planet – 6 oysters contain 33 mg of zinc.

They are also ideal for those with fertility problems and constant colds.

Essential fatty acids

Essential fatty acids  are amazing for your skin.

They are perfect for fighting acne and inflammation.

Most people have a diet that is omega-6 centered and not omega-3 centered. But that’s very wrong (and super unhealthy!) So make sure you follow a low-ratio diet that focuses on omega-3s.

11. Olive oil

Researchers in one study looked at the visible signs of aging in 1,264 women and 1,655 men between the ages of 45 and 60. Using photographs, the researchers noticed fewer signs of skin aging in the participants who reported eating the highest amount of olive oil.

The antioxidant properties of olive oil polyphenols have been considered great fighters against free radicals.

12. Sardines

To ward off inflammation and acne, sardines are miraculous!

” Sardines are one of the best sources of omega-3s”.

Don’t throw that oil away if you’re buying canned sardines! For every tablespoon of sardine oil you will get 3.7 g of pure omega-3.

Skin detoxifiers

We have already talked about  the Detox diet earlier.

Your body does a good job of eliminating toxins on its own.

However, when bacteria get trapped in the pores of the skin, acne and pimples are on the way

That’s why naturally detoxifying foods will really help your skin.

13. Watercress

Crisp, slightly pungent watercress is perfect in kale salads

A food rich in antioxidants and minerals that help eliminate toxins and improve the health of our skin.

10 out of 11 women in one trial found “visible improvements to their skin” in as little as four weeks after adding a bag of watercress to their diet each day.

Women reported a reduction in visible wrinkles, improvements in skin texture, a decrease in brown spots, and fewer skin bacteria.

14. Green tea

The number one rule to follow when aiming for skin health is to stay hydrated.

What better way to stay hydrated than to drink the healthiest beverage in the world?

One study looked at the effects of drinking green tea every day for 12 weeks. The researchers concluded that the polyphenols in green tea gave participants smoother skin that was more elastic and 25% more resistant to the sun.

15. Whole grains

The last item on our list of foods to help your skin glow is more than just a single food, it’s a lifestyle change.

If you are a reader of ours you know that I have two enemies in the world of nutrition: sugar and refined grains.

Refined sugars and carbohydrates increase the amount of free radicals.

The sugar in products where white flour is present, such as white bread, pasta, sweets breaks down collagen.

In addition, a mechanism is triggered that causes the body to produce insulin and increase the production of androgens, hormones that cause pimples when they are high.

Whole grains are:

Barley
Buckwheat
Bulgar
Spelled
Millet
Oats
Quinoa
Rye
With the addition of these delicious foods your skin will instantly improve.

So shine!

Share your experiences here in the comments!