Generally, when it comes to food choices, the focus is on the potential benefits for muscle building or fat loss. However, food influences far more than just the body's composition; it also affects, among other things, the appearance of the skin. It's obvious that everyone wants healthy and attractive skin. This goal can only be achieved, however, if the body is supported by consuming the right foods and avoiding the wrong ones.
Foods that are good for your skin
1 - Butternut squash
If you want to do something good for yourself, and especially your skin, then you should definitely include this vegetable in your diet. The main reason is that butternut squash has a very high carotenoid content, which, according to recent findings by British scientists, has a positive effect on human skin. Furthermore, carotenoids are considered powerful antioxidants that not only help create a subjectively healthy-looking complexion, but also effectively prevent cell damage.
Other sources of carotenoids: kale, sweet potatoes, tomatoes, watermelons, carrots
Recipe for a carotene smoothie:
Put 200 milliliters of milk, one scoop of protein powder, 200 grams of cooked butternut squash, one small frozen banana, two teaspoons of almond butter and a little cinnamon into a blender or smoothie maker and mix all the ingredients well until you get a homogeneous liquid.
2 - Brazil nuts
Brazil nuts are among the giants of the nut world, not only in terms of size but also in their selenium content. This high selenium content is precisely why consuming Brazil nuts can be beneficial for your skin and overall health. This assumption is supported by recent studies from Australian researchers who link high blood selenium levels to a significant reduction in the risk of skin cancer. In this context, scientists believe that substances like selenium can protect the skin from potentially carcinogenic damage caused by ultraviolet radiation from the sun.
Other sources of selenium: pork, turkey, beef, chicken, fish, sunflower seeds, wheat germ
Recipe for a selenium pesto:
First, put 60 milliliters of olive oil, 75 grams of Brazil nuts, 30 grams of coriander, 40 grams of Parmesan cheese, the juice of half a lemon, a clove of garlic, and a little salt into a blender and blend everything into a thick paste. You can use the resulting pesto as a spread or as a pasta sauce.
3 - Flaxseed oil
While flaxseeds aren't exactly the most common food, their diverse micronutrient content makes them arguably one of the healthiest foods imaginable. A study published in the British Journal of Nutrition reveals that daily consumption of flaxseeds or flaxseed oil can significantly reduce the likelihood of skin redness. Furthermore, the study suggests that the micronutrients in flax improve the skin's hydration, which can help prevent rough, dry skin. The tiny seeds also contain high levels of alpha-linolenic acid, which, among other things, helps keep your skin soft and supple, even in winter.
Other sources of alpha-linolenic acid: walnuts, hemp seeds, hemp oil, chia seeds
Recipe for a skin-friendly snack:
All you need for this snack is a large container of vanilla-flavored Greek yogurt and grated orange zest. Garnish the yogurt with chopped nuts, fresh berries, and 20 milliliters of flaxseed oil, then mix everything well.
4 - kiwi
When it comes to foods with an extremely high vitamin C content, most people immediately think of oranges or lemons. However, they often forget that kiwis rank far higher in this regard. Just one kiwi contains the entire daily requirement of vitamin C. The benefit for your skin stems from a study published in the American Journal of Clinical Nutrition. This study reveals a link between vitamin C consumption and the skin's aging process. Specifically, this vital nutrient plays a crucial role in the synthesis of collagen, which is essential for tissue structure.
Other sources of vitamin C: bell peppers, grapefruit, strawberries, broccoli, peaches, papayas, Brussels sprouts, kale
Recipe for a delicious vitamin C salsa:
Combine three finely chopped kiwis with two chopped bell peppers, a few quartered cherry tomatoes, a spring onion, a small chili pepper, and a little coriander, then mix these ingredients with a can of passata. This kiwi salsa tastes best with fish and chicken.
5 - Coffee
Coffee right before a workout isn't just the perfect pre-workout booster; it also has the potential to be beneficial for your skin. This is especially true if you spend a lot of time in direct sunlight. A 2015 study from the Yale School of Public Health in the US supports this claim. The researchers suggest that regular coffee consumption, due to the effects of caffeine and the polyphenols it contains, can reduce the risk of skin cancer caused by UV radiation. If you don't like coffee, you can opt for green tea as an alternative, since it also contains the same antioxidants.
Enhance your oatmeal or yogurt with this recipe:
If you'd like to not only do something good for your skin but also liven up your oatmeal or yogurt, you should definitely try this recipe for a fruity coffee syrup. Put about 1.25 cups of freshly brewed coffee, along with 20 pitted plums, two teaspoons of honey, some orange zest, cinnamon, and star anise into a small saucepan. Bring the mixture to a boil briefly, then let it simmer on low heat for 15 minutes. Remove the plums and star anise and wait another five to seven minutes until a thick syrup forms. Then you can add the removed ingredients back in and let the mixture cool.
6 - Wild salmon
Wild salmon is widely considered the epitome of the ultimate omega-3 source. Omega-3 fatty acids are particularly important for your skin because they are essential for the health and resilience of cell membranes. Furthermore, these fatty acids help prevent inflammatory reactions in the body, which directly impacts your complexion. And that's not all: the relatively high vitamin D content promotes the production of substances that protect the skin against potential infections.
Alternative sources of Omega 3: mackerel, sardines, trout, herring
Recipe for smoked salmon with dip:
All you need is 300 grams of smoked salmon, 100 grams of natural yogurt, 100 grams of reduced-fat sour cream, a splash of lemon juice, two teaspoons of capers, dill, and a pinch of pepper. Place all the ingredients except the salmon into a blender and mix until smooth. Now you can serve the dip with the salmon.
These are the foods you should avoid if you have skin problems.
1 - Chocolate
Of course, chocolate tastes far too good to actually give it up long-term. However, for the sake of your skin's health, moderate consumption is the better choice, because, as Dutch researchers recently discovered, consuming chocolate can release substances in the body that can promote acne. To avoid having to completely forgo this dark treat, you should opt for products with a high cocoa content.
2 - white bread
A recent study published in the Journal of the Academy of Nutrition and Dietetics establishes a direct causal link between the consumption of high-glycemic foods and the development of acne. These foods include the usual suspects: chocolate, soft drinks, and refined sugar, but also white bread. Therefore, replacing white bread with alternative baked goods and thus avoiding insulin spikes reduces the risk of developing acne.
3 - Milk
While milk and dairy products are undeniably healthy and offer numerous benefits for us strength athletes, they also have a downside that we don't want to gloss over. Scientists at George Washington University recently confirmed that the consumption of milk and dairy products can trigger an overproduction of fats in skin cells in some people, which can lead to the formation of pimples.
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