You are what you eat! How many times have you heard that quote? Probably more than once, however, a more accurate description may be that “you look like what you eat.” This is where the term “beauty foods” come into play.
Beauty starts from the inside out, and the things we eat directly reflect how we look on the outside. Our skin, face, hair, and body tend to show the effects of our food choices first.
You may have heard the term “dairy face,” “sugar face,” or “gluten face.” This is when a person’s body doesn’t agree with certain foods, (typically dairy, sugar, and gluten are the foods that effect people the most) and the effects of these foods start to show up on their face. This can be swelling, acne, dark circles, redness, hyperpigmentation, or under eye bags to name a few.
After eating salty foods some notice they wake up with a puffy or swollen face. This is due to the body wanting to hold onto the water to combat and balance out the sodium that it received.
We all want to look and feel our best and, this included having healthy, smooth, and vibrant skin. One of the best ways to do this is by being mindful of the things we eat. Some may call these foods, beauty foods.
fruit and vegetable beauty foods
The most colorful fruits and vegetables are filled with vitamins, antioxidants, and water. They hydrate the skin, keep it plump and supple, and helps to fight off free radicals. (Free radicals are unstable atoms that cause premature aging and illness by breaking down our skin cells over time.)
Try adding some fresh fruits and vegetables into your diet for the ultimate beauty foods that also taste good!
Blueberries – One of the best fruits out there for your skin because it is a great antioxidant! The blueberry is rich in an antioxidant called anthocyanins. It not only gives them their deep color and helps stop the breakdown of collagen, but it also protects the skin against free radicals. Blueberries are high in vitamin c which also helps slow the collagen breakdown and aids in the elasticity of the skin. Blueberries also help to minimize fine lines and wrinkles and improve the skin tone.
Many cosmetic products have started incorporating blueberries into their skincare products. You can find blueberry mask, blueberry collagen powder, and much more!
Strawberries – The strawberry is rich in vitamin c which helps to brighten and even the skin tone. It’s also rich in flavonoids which help stabilize free radicals. The vitamin c in strawberries also contain salicylic acid which is a powerful acne fighting ingredient used to clear acne and unclog the pores. See post Salicylic Acid and Vitamin C on just how great it is!
Blood Oranges – Rich in antioxidants and supports collagen in the skin which helps with the elasticity and vibrancy of the skin. Also great for moisture and hydration. Blood oranges are said to have up to 130% of your daily dose of Vitamin C. Vitamin C does wonders for your skin and is a powerful skincare ingredient.
Also, present is the antioxidant Anthocyanin, that helps protect against free radical damage and provides against UV protection. Try these blood orange face mask from amazon! 10 Pack Hydrating Face Masks Blood Orange
Watermelon – Said to be the most water rich and hydrating fruit containing up to 91% water. Watermelon is a great source of hydration to keep skin supple and moisturized. It is also packed with vitamins A, C, & E. Aiding in collagen building, cell repair, and dry skin!
Papaya – Loaded with vitamins and enzymes. The enzyme Papain found in the papaya helps to reduce inflammation and clears acne. The antioxidants present in papaya are also helpful to control free radicals and the effects of aging. Papaya can lighten up hyperpigmentation and dark spots when mashing and smoothing onto the skin.
Kiwi – Kiwi helps to brighten and moisturize skin, prevent free radicals with its antioxidants, and slow down the aging process. Packed with vitamins A, C, E and omega 3 fatty acids.
Lemons – One of the most popular fruits for when thinking of beauty foods are lemons. This is because lemons are rich in vitamin C, are anti-bacterial, and can help heal acne. However, there may have been some confusion throughout the years, but be mindful that lemons are not great for topical use as the acidity can cause more breakouts. AKA – never place raw lemons directly on your face!
Carrots – High in vitamins A & C, and beta carotene. Beta carotene is a red/orange pigment found in some of our favorite fruits and vegetables. Once in the body beta carotene converts to vitamin A. Vitamin A helps to minimize fine lines and wrinkles. Carrots also helps to keep skin moisturized, achieve that beautiful glow, and even out the skin tone.
Spinach – A vegetable high in iron, and rich in vitamins A, C and K, spinach is great for healing and nourishing the skin. The iron present in spinach offers so many benefits such as wound healing, improves the look of dull skin, aids in anti-aging, and builds collagen production. The vitamin K works to reduce dark under eye circles due to strengthening the blood vessels. Spinach is a great beauty food to add to your daily meals or smoothies!
Kale – High in antioxidants and vitamins A, B, C, & K. It helps with lightening hyperpigmentation and dark circles thanks to the vitamins C and K. Kale protects against free radical damage, builds collagen and repairs skin tissues.
Avocados – High in healthy fats and enriched with vitamins C and E, avocados are a great beauty food for the skin, even when applied as a topical mask. They keep the skin supple and moisturized due to the fatty content and increases elasticity, vibrancy, and firmness of the skin. Avocados help to prevent wrinkles, prevents acne, soothes the skin and more!
Sweet Potatoes – Sweet potatoes and especially the skin of the sweet potatoes is packed with vitamins. The skins are packed with fiber, antioxidants, and vitamins. They are a great source of Vitamin A which helps keep wrinkles at bay and protect skin from the sun. Also, a good source of vitamin C which helps in collagen production and brightens the skin.
fish for Beauty
Salmon – Salmon and other oily fish like mackerel, tuna, and herring are full of omega 3 fatty acids, which is great for overall skin health. They help to regulate oil production, hydrate, smooth skin, and minimize the appearance of wrinkles.
Nuts/ Seeds for Beauty
Snacking on different nuts and seeds are so great for a healthy on the go snack that are not only good for overall health, but also great for our skin and hair too!
Chia Seeds – Healthy food eaters love chia seeds and for good reason. These little seeds are considered a beauty food for many reasons! Loaded with omega 3-fats, antioxidants and other vitamin and minerals like Vitamin C, zinc, Vitamin E and iron. Chia seeds keeps your skin stay hydrated and supple for the perfect glow, offer protection against the UV rays, and help treat acne!
Walnuts – High in vitamin B, Vitamin E, and omega 3 fatty acids, walnuts are great for overall health of skin. Walnuts work to heal acne, treat certain skin conditions, and add a vibrancy and glow to your skin. They are great for keeping your skin moisturized and hydrated.
Random BEAUTY FOODS
Bone Broth – An unlikely beauty food that many people would never think of is bone broth. Bone broth has so many overall health benefits as well as benefits for the skin. It is extremely rich in collagen and amino acids, it also contains minerals like calcium, magnesium, and potassium that improve the overall look of your skin.
Dark Chocolate – My favorite of them all! Dark chocolate has flavanols which reduce inflammation and promote skin healing. It is also filled with vitamins and minerals like magnesium, copper, and iron that are important for the overall look of your skin. The antioxidants in dark chocolate aids in making the skin look clear and smooth!
Figs – A fruit that you don’t hear of often is the fig, but it is great for the skin and rich in vitamins A and E. Figs rejuvenate the skin and promote skin cell turnover!
Overall, on beauty foods
The best way to feel and look good from the inside out is to watch what we put into our bodies. It’s amazing what certain foods can do for our skin, body, and hair! The above beauty foods are a good place to start when wanting to be mindful of what you eat. Remember that you are, and look like, what you eat! So, make it good and make it count!
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