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The 11 best foods for healthy skin for men

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We’ve all heard the phrase “You are what you eat” and, in many ways, it’s true. After all, the food we eat is broken down into the very nutrients that end up forming and repairing our cells and tissues and carrying out necessary processes in our body. Perhaps a more surprising, but true, modification of this adage could be: “your skin reflects what you eat”. That’s right, the health of your skin is a direct reflection of your gut health, which is affected by your eating habits. Due to what is called the gut-skin axis, the skin and the digestive tract are in constant communication and inextricably linked. The trillions of bacterial and fungal cells that reside in your gut microbiome digest your food and provide immune protection by eliminating pathogens to keep your body and skin healthy.

However, when things like a chronic poor diet or the use of antibiotics disrupt and damage these microbes, the lining of your digestive tract is damaged and can become leaky. This leads to chronic low-grade inflammation that causes acne, atopic dermatitis, rosacea, and other skin conditions. It can also lead to dull, unhealthy, red, or inflamed skin. Therefore, what you eat has a significant impact on the health of your gut and skin.

Fortunately, there are many foods that protect your skin from sun damage, wrinkles, inflammatory conditions, acne, and fine lines by nourishing your skin cells, protecting your gut microbiome, and fighting cell damage. . Keep scrolling through the best foods to eat for healthy, glowing, glowing skin.

Kiwi and Citrus

Shutterbug75 / Pixabay

Vitamin C is one of the main antioxidants that have been shown to inhibit free radicals from UV sun exposure that age our skin by damaging the collagen and elastin fibers that normally give our skin a healthy, firm and flexible structure. As these structural components are damaged by free radicals, our skin becomes prone to wrinkles, sagging and fine lines. Fruits like kiwi, citrus, and blackberries provide a potent dose of this powerful antioxidant.

Almonds, walnuts and other nuts

Piles of mixed nuts
Explorer Bob / Pixabay

Almonds, walnuts, and other nuts, as well as wheat germ, are great sources of vitamin E, a fat-soluble vitamin. Like vitamin C, vitamin E is an antioxidant that fights free radical damage from the sun and helps provide an anti-peach benefit to your skin. It is also hydrating and prevents excessive dryness. Vitamin E also helps promote skin growth. Brazil nuts are one of the best dietary sources of selenium, a key immune-supporting mineral that may protect against skin cancer, age spots, and sun damage. The fats in nuts nourish the skin and keep cell membranes supple and strong.

Tomatoes

Tomatoes on the vine
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Tomatoes are rich in lycopene, a carotenoid that protects against sun damage and sunburn. They also contain selenium and antioxidants. Tomatoes also contain a lot of water, which hydrates your skin cells and prevents excessive sagging and dryness.

Salmon, Sardines and Fatty Fish

salmon fillet with herbs
Shutterbug75 / Pixabay

Salmon, sardines, and other fatty fish provide omega-3 fatty acids, which have powerful anti-inflammatory effects in the body. They reduce redness and irritation and provide essential fats for cell membranes. Evidence suggests that these essential fatty acids also encourage collagen production, helping to maintain skin firmness and prevent wrinkles. Omega fatty acids also hydrate and nourish the skin, which helps keep it supple. There is some evidence to suggest that these oils may be effective against psoriasis and eczema. Oily fish is also a source of CoenzymeQ10, a powerful enzyme that fights cell damage and promotes healing and cell renewal.

Whole eggs

Cracked Fried Egg
Alexas Photos / Pixabay

Whole eggs are powerhouses because their proteins provide all the essential amino acids, and the yolks are rich in vitamins and minerals, many of which are in higher concentrations than most other food sources. Eggs provide many nutrients that are important for healthy skin. For example, yolks are a great source of biotin, which has anti-aging properties for the skin as it reduces inflammation and prevents flaking and itching. They also contain vitamin D, which is especially important for our skin as we age because it acts as a precursor to hormones that help repair and regenerate cells. Yolks also contain the mineral selenium, which fights sun damage by increasing elastin production to keep your skin supple and flexible. They are also one of the best natural sources of retinol, a compound found in many anti-aging skincare serums because it is vital for the regeneration of skin. skin cells, and it prevents hyperpigmentation and collagen breakdown, helping to keep your complexion even and your skin firm. The proteins in eggs also provide the building blocks of amino acids necessary for the production of structural collagen in the skin.

Unsweetened yogurt and kefir

Cup of berry yogurt
Terri Cnudde / Pixabay

Yogurt, kefir, and other fermented foods like sauerkraut, kimchi, tempeh, and kombucha contain probiotics, which are living microorganisms that support your healthy gut microbiome. Keeping these helpful bacteria and fungi healthy will maintain the integrity of your gut lining, inhibit pathogen invasion, and keep inflammation at bay. This will keep your skin clear and prevent inflammatory skin conditions. Milk and kefir also contain vitamin D, which can protect against wrinkles.

Chia seeds, flax seeds, pumpkin seeds and sunflower seeds

pepitas, mixed beans, lentils, chia seeds, sunflower seeds, flax seeds, amaranth and

The seeds provide an abundance of essential nutrients, many of which support the health and appearance of your skin. For example, chia seeds and flax seeds contain omega-3 fatty acids, making them a great option for vegans or vegetarians who don’t eat oily fish. The seeds help keep your skin supple, prevent inflammation, and encourage cell turnover. Pumpkin seeds are a good source of zinc, an important mineral in skin repair and regeneration. It is also essential in regulating the sebaceous (oil) glands, helping to avoid clogged pores and rashes.

Carrots

Carrots with their tops
Conger Designs / Pixaabay

Carrots (along with sweet potatoes and pumpkins) are rich in beta-carotene and vitamin A, a fat-soluble nutrient essential for skin tissue regeneration. It helps prevent the skin from getting too dry, rough, and scaly, and clinical studies show it has a protective effect against UV damage. It can also help control oil production and can help prevent acne breakouts.

Green tea

Loose green tea
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Green tea contains polyphenols, which have anti-carcinogenic effects and reduce inflammation. Research indicates that these powerful compounds can also fight acne. Green tea also contains vitamin K, which prevents blood from clotting and can reduce the appearance of dark circles under your eyes.

Dark green vegetables

Dark green vegetables like kale, Swiss chard and spinach
CSU / Pixabay extension

Green leafy vegetables make almost every list of the healthiest foods, so it’s no surprise that they are high on a list of foods that are good for your skin. They’re loaded with vitamins, minerals, and fiber, all of which improve your overall health, and contain prebiotics, which feed your body’s beneficial bacteria residing in your microbiome. Dark leafy greens are a good source of B vitamins like niacin, which has anti-inflammatory and moisturizing effects on the skin. They also contain lutein, which is necessary for normal skin renewal. Spinach contains alpha lipoic acid, a powerful antioxidant that acts as a free radical scavenger. It is added to many skin care products because it improves the integrity of cell membranes, smoothes the skin, inhibits hyperpigmentation and dark spots, and fights sun damage and aging skin.

Turmeric and ginger

Turmeric and gonger spices
Ajale / Pixabay

Turmeric and ginger are powerful anti-inflammatories and can help protect against oxidative damage to the skin. They are believed to offer anti-aging benefits and even out your skin tone.

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