top foods to get beautiful and flawless skin.

Here are the top 12 foods to get beautiful and flawless skin.

All women want to rock beautiful, healthy skin and body that will get men to look at them twice. The answer to that is a good lifestyle, consistent exercise and having healthy foods to eat.

1. Salmon 

Having beautiful skin doesn’t only require applying various lotions and creams, but you can also have flawless skin by feeding your body with healthy foods. One such food is the wild salmon that plays a vital role in keeping the skin smooth and soft, it also lowers the chances of the appearance of scaly skin and acne.

2. Berries 

Different types of berries like strawberries, blueberries, mulberries, blackberries, cranberries, raspberries, cherries and boysenberries are considered great skin foods due to their high antioxidant content.
Berries are easy to eat as a snack and you can add some to your cereal, smoothies or yogurt everyday to enjoy healthy and beautiful skin.

3. Oysters

Also, take some seafood once in a while, if you desire to have beautiful looking skin, gorgeous nails and healthy locks; oysters, for example, are very high in zinc that makes the scalp and hair healthy (actually, oysters have higher content of zinc per serving, than any other food).

4. Olive oil 

Olive oil is a good source of polyphenols, antioxidants like vitamin E, and essential fatty acids, which can actually help delay the aging process in a beautiful way.

It is also rich in squalane, a natural emollient that is great for your skin as well as nails, lips and hair. The high amount of vitamin E in olive oil helps protect cell membranes and guards your skin against damage from the sun’s harmful ultraviolet rays.

You can apply olive oil directly on damp skin as a great moisturizer after taking a shower. It also makes a great hand moisturizer and can be used as a makeup remover.

5. Wild salmon

Wild salmon is one of the best food sources for omega-3 fatty acids, which help maintain cell membranes to allow water and nutrients in while keeping harmful toxins out.

These healthy fats also reduce inflammation in the body and lower the risk of skin cancer. Salmon also contains selenium, a mineral that protects the skin from harmful UV rays.

Aim to eat at least two servings of this fatty fish each week. One serving equals two to three ounces. You can enjoy salmon grilled or baked, in pasta or salad, or as a side dish. Along with wild salmon, herring, mackerel and sardines will help promote smooth, clear and glowing skin.

6. Spinach

Lastly, and you probably expect this to be part of the list, is to eat a sufficient amount of green and leafy vegetables. Stock up on arugula and spinach, as they are rich in antioxidants that make you free of blemishes and help you achieve that radiant and flawless skin you desire. I love making spinach smoothies; not only it can be very delicious if made with right ingredients, but also (and most importantly) – it’s a vitamin explosion!

7. Tomatoes

Tomatoes are the best source of the anti-aging antioxidant lycopene. Lycopene helps reduce inflammatory response to harmful UV damage, thus protecting the skin from the damage due to sun’s rays. To enjoy the skin benefits of lycopene, you need to cook the tomatoes rather than eating them raw.

Tomatoes also contain a good amount of vitamin C, which helps in collagen production and protects cells from damage caused by free radicals.

8. Sweet Potatoes

Sweet potatoes contain a good amount of vitamin C, which helps in the production of collagen, a protein that reduces wrinkles and helps keep your skin nice and smooth. In addition, the vitamin A in sweet potatoes gives you a brighter complexion.

You can include sweet potatoes in your diet by adding them to casseroles, soups or salads. You can even try them baked as a side dish.

9. Papaya

Papaya is an excellent source of vitamin C that helps protect skin cells against sun damage by promoting the repair of DNA harmed by UV rays. Papaya is also rich in the enzyme papain, which helps nourish and support healthy skin by breaking down dead skin cells so they slough off more easily.

Papaya skins can be used to exfoliate your skin, and a finely ground paste of raw papaya makes a great face mask for reducing pimples and blemishes. Also, ripe papaya can be eaten as fruit, while young, green papaya can be used in stews and soups.

10. Dark chocolates

Dark chocolate contains flavonols that help the skin stay hydrated, protect skin from sun damage and increase blood flow. Also, it contains a good amount of cocoa that helps reduce stress hormones, which means less collagen breakdown leading to fewer wrinkles and fine lines.
In a study published in the Journal of Nutrition, women who drank cocoa fortified with 326 mgs of flavonols had better skin texture. You can also eat a little dark chocolate every day.

11. Green Tea

Green tea is great for your skin as well as overall health. The polyphenols in green tea has anti-inflammatory properties, and it is highly protective for cell membranes. It may even help prevent or reduce the risk of skin cancer.

A 2007 study published in the Journal of Nutritional Biochemistry found that drinking two to six cups a day not only helps prevent skin cancer but may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.

12. Nuts

Nuts like almonds and walnuts are good for your skin. A handful of these nuts daily can be the secret to smoother skin as well as healthy hair, due to the presence of high amounts of nutrients like omega-3 fatty acids and vitamin E.

So, the secret behind glowing skin is the food you eat. Along with the right foods, exercise regularly, enjoy sound sleep and avoid over-exposure to the sun to look younger for years to come.

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