30 superfoods for glowing complexion

Continuing with our series on foods for healthy bones, healthy heart, controlling acidity, lowering cholesterol, lowering high blood pressure, boosting brain power, boosting sex drive, today we present 30 foods that will help you get a glowing complexion.

Extra virgin olive oil

Extra virgin olive oil is rich in nutrients and is good for your skin whether included in your diet or applied on skin during a massage. Even healthy fat is high in calories and you don't need more than two tablespoons a day.

Courtesy: Gud2eat.com

Berries

Blackberries, blueberries, strawberries, and cranberries are high in their antioxidant content. Antioxidants and other phytochemicals in berries can protect the skin cell and prevent premature aging.

Antioxidants

Antioxidants can protect the skin cells from free radical damage and prevent premature aging. Foods with high antioxidant capacity include berries, black beans, red beans, prunes, and pecans can help in maintaining a good complexion.

Walnuts

Walnuts contain omega 3 fatty acids that are vital for healthy and strong cell membranes that act as a barrier for toxins and facilitate nutrient passage. Omega 3 food sources are salmon, tuna, or flaxseeds.

Rice

Biotin a B-vitamin found in rice and eggs supports healthy skin through proper fat production that is required for healthy cell membranes. Even a mild biotin deficiency often causes an itchy, scaly skin.

Water

Water  is essential for a good looking and healthy skin as water helps cells move nutrients in and toxins out, and helps skin look youthful.

Note that hard water is especially healthy for skin as it is high in minerals.

Green tea

Green tea helps remove toxins and other waste products from the body, giving your skin the perfect glow and shine. Green tea contains polyphenols or anti-inflammatory agents and help soothe irritated skin.

Vitamin C in cantaloupe

Cantaloupe is rich in antioxidant Vitamin C that helps fight free radicals that damage cells. If your diet lacks Vitamin C you will have a saggy looking skin as vitamin C helps in collagen production.

Poultry and lean meat

Mineral zinc rich poultry helps regulating oil production and may help control acne lesions. Zinc is effective in controlling the formation of acne lesions or helps those already on your skin to clear sooner.

Cheese

Vitamin A in cheese helps in the formation of new skin cells and this keeps our skin looking supple and young. Vitamin A deficiency will make your skin look dry and flaky. Even low fat cheese will be rich in vitamin A.

Plums

Vitamin C in plums helps fight free radicals and helps in collagen (protein) production thus reducing skin problems and giving you a healthier skin. Free radical damage results into wrinkles and sagging.

Spinach

Alpha lipoic acid in spinach is a unique and powerful antioxidant that is a super boost for aging skin and hundreds of times more potent that either vitamin C or E.

Antioxidants in fruits

Antioxidants in fruits, vegetables, and nuts help protect from oxidative stress that leads to many premature skin aging, skin conditions and skin cancer. Example: Berries, black grapes, papaya, raisins, Brazil nuts...

Low fat yogurt

Low fat yogurt is rich in calcium that helps you bone up and contains a good amount of vitamin A that helps in the formation of new skin cells and this keeps our skin looking supple and young.

Tuna

Niacin or vitamin B3 helps skin retain moisture, so tuna that is rich in niacin helps your complexion look plumper and younger. Niacin also has anti-inflammatory properties so helps soothe dry, irritated skin.

Tomatoes

Free radicals gobble up collagen and elastin, the fibres that support skin structure, causing wrinkles and other signs of aging. Tomatoes are rich in antioxidant vitamin C that helps fight free radicals.

Cauliflower

Cauliflower contains vitamin C that is essential for the production of collagen, the elastic tissue in our skin that declines with age. Stress and smoking drains vitamin C from your body.

Peanut butter

Peanut butter contains vitamin E that protects your skin from premature aging and helps it retain its moisture. Lack of vitamin E may result in premature wrinkles, easy bruising and slow wound healing.

Lean meat

Lean meats contains iron which helps reduce dark circles under your eyes and is good for skin health. Anaemia (iron deficiency) may give you a pale complexion and dark circles under your eyes.

Eggs

Eggs contain zinc that helps manufactures collagen and speeds up healing in our bodies, including skin. Zinc deficiency produces a dull complexion, and white spots on fingernails, stubborn blemishes.

Cranberries

Cranberries are rich in antioxidants bioflavonoids that destroy free radicals which destroy skin tissue; Bioflavonoids strengthen the cells that make up blood vessel walls, increasing blood circulation.

Avocado

Avocado is rich in niacin and omega 3 fatty acids that are anti-inflammatory, that soothes irritated skin and red, blotchy skin; plus vitamin C and vitamin E in itself is a powerful skin anti-aging combo.

Mangoes

A mango gives you about 80 per cent of your daily requirements for vitamin A, which is essential for skin health. Vitamin A maintains and repairs skin cells and fights free radical damage that can prematurely age the skin.

Bell peppers

Both vitamin C, E in bell peppers help fights skin damage and wrinkles. Vitamin E helps moisturize dry skin; vitamin C is vital to the production of collagen, the structural protein of your skin.

Strawberries

Strawberries, blueberries and blackberries are all berries that are rich in anti-oxidants and just a serving will keep your skin healthy through the day. Eat berries in a salad or include them with low fat yogurt.

Cottage cheese

Selenium in cottage cheese is an essential mineral that teams up with vitamin E as a powerful free radical-fighting anti-oxidant duo.

Plump baked potato

Potatoes contain vitamin C, copper and zinc together they produce elastin that supports skin structure. Eat one baked potato (with the skin) to get about 75 per cent of your daily copper need.

Mushrooms

Mushrooms are rich in riboflavin, a B vitamin that's vital to your skin as it is involved in tissue maintenance and repair. Riboflavin is especially important if you have a burn or a wound or are undergoing surgery.

Flaxseeds

Flaxseeds contain Omega 3 fatty acids that help hydrate your skin and unclog pores that lead to acne. Just one teaspoon of flaxseed oil per day provides about 2.5 grams of omega 3 fatty acids.

Sweet potatoes

Sweet potatoes contains powerful anti-oxidants beta-carotene (vitamin A), vitamin C and E which help protect your skin. One medium sweet potato provides about 262 per cent of beta carotene required daily.