Want glowing skin but not sure where to start. Here is a quick guide to help reduce inflammation, brighten your skin and reduce puffiness. Not only will your skin start looking better but your health will improve as well. These foods are all high in antioxidants, trace minerals and vitamins to make them anti-aging with loads of skin benefits. These can easily be added to smoothies, pastas and salads to make eating healthy easy, fun and beneficial.
Turmeric - Its active antioxidant, curcumin, has shown to be one of the most effective anti-inflammatory and free-radical fighting options out there, according to a study in Oncogene. Plus, research shows this spice can also be used to lighten dark pigmentation blotches or scars caused by aging, hormone imbalance, or sun exposure by inhibiting an enzyme in the skin that produces pigment—just combine with coconut oil or milk to create a healing facial mask!
Avocados - The fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation. Avocados potent source of fats also helps you absorb many of the fat-soluble vitamins that also help protect your skin from sun damage.
Blueberries - Brimming with antioxidants, blueberries help your body quash cell-damaging, skin-aging free radicals. These berries also help boost the strength of collagen fibers thanks to their high concentration of anthocyanins: phytonutrients that give these berries their bright blue hue. Not to mention, this fruit is also a great source of prebiotics—fiber-rich foods that your gut bugs ferment into anti-inflammatory fatty acids—which can help heal your immune system and alleviate inflammation-induced skin conditions.
Pineapples - Bromelain is an enzyme that softens skin and has been used for hundreds of years in South and Central America to fight inflammation and swelling. Drinking pineapplejuice helps the body synthesize collagen, which helps skin stay firm and flexible, while vitamin C and amino acids aid in cell and tissue repair
Flaxseeds - These seeds over a beauty double whammy: helping alleviate inflammatory skin issues and improving overall hydration of your skin cells. Flax seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines. A study in the British Journal of Nutrition found participants who downed about half a teaspoon of omega-3s in 6 weeks experienced significantly less irritation and redness (thanks to their anti-inflammatory properties), along with better-hydrated skin.
Oats - A nutrient-dense whole foods diet won't just help you lose weight—it'll also brighten up your skin. That's because introducing high fiber foods like oats will feed your inflammation-reducing gut bacteria, minimize spikes in blood sugar that can contribute to skin problems, and strengthen and firm up your body tissues. That last benefit is because of oats' high source of silicon, a trace mineral that also helps skin retain elasticity, slowing the signs of aging.
Kale - You may have thought it was just a trend, but kale has proven that it earned its spot as a superfood. This cruciferous veggie is loaded with the skin's favorite anti-aging vitamins A, C, E, and, uniquely, vitamin K. Leafy greens are one of the most potent sources of vitamin K, a vitamin which helps with blood clotting and faster healing when ingested. And when applied topically, it can minimize the visibility of bruises, scars, stretch marks, and spider veins.
Cucumber Infused Water - Cucumber water can help soothe your skin from the inside out. Staying hydrated helps your body to flush out toxins and maintain a healthy complexion. Cucumbers are also high in pantothenic acid or vitamin B-5, which has been used to treat acne. According to the National Institutes of Health, one cup of sliced cucumbers has about 5 percent of the recommended daily value of vitamin B-5.