12 Healthy foods for the skin that you must consume every day

Sunscreen helps the skin from the outside to maintain its natural moisture so that the skin looks healthy and beautiful. However, help from within, such as certain foods and drinks, can also play an equally important role in the health of your skin. The reason is, the food you consume contains various vitamins and minerals that your skin needs. So, what are the healthy foods for the skin that must be consumed daily? Check out the reviews in this article.

List of healthy foods for skin

1. Strawberries

According to research published in The American Journal of Clinical Nutrition, eating foods rich in vitamin C, such as strawberries, helps slow the appearance of wrinkles and dry skin problems caused by the aging process. The role of vitamin C in moisturizing the skin may be due to its ability to neutralize free radicals caused by UV rays and also promote the synthesis of collagen, which maintains skin elasticity.

2. Papaya

Papaya is another perfect source of vitamin C. Various studies have shown that vitamin C can protect skin cells from sun damage by repairing DNA that has been damaged by UV rays. Healthy foods for the skin that are also rich in vitamin C besides papaya are broccoli and other green vegetables.

3. Tomatoes

Tomatoes contain lycopene, a carotenoid that can protect your skin from sun radiation. In one study, participants who were exposed to UV light were found to have a lower risk of skin irritation after consuming 2 ½ tablespoons of tomato paste or drinking at least 350 ml of carrot juice every day, in addition to their daily diet for 10-12 weeks.

4. Edamame

Edamame is rich in isoflavones, antioxidants that function to ward off free radicals from sun exposure that causes premature aging. Isoflavones can also help increase collagen production, which begins to slow down around the age of 20.

5. Red peppers

Medium-sized red peppers can meet 200 percent of vitamin C needs in a day. Consuming more vitamin C can help protect skin cells from sun damage as researchers have suggested that vitamin C can help repair DNA damaged by UV rays.

6. Pumpkin

The beta carotene in pumpkin can protect your skin from UV radiation. Beta carotene can also be converted into vitamin A by the body, which helps maintain healthy eyes, bones and the immune system.

7. Spinach

Spinach has high levels of lutein, which protects your skin from UV damage. When buying spinach, choose the spinach on top of the pile, where it is exposed to the most sunlight. Recent research published in The Journal of Agricultural and Food Chemistry, revealed that spinach kept under light for at least 3 days showed increased levels of vitamins C, K, and E, folic acid, carotenoid lutein, and zeaxanthin.

8. Coffee

In addition to the various vegetables and fruits that have been mentioned above, it turns out that coffee is also included in healthy foods for the skin. The reason is, according to a study published by The European Journal of Cancer Prevention, one cup of coffee every day may reduce the risk of skin cancer. The results of a study conducted on more than 93 thousand women showed that those who drank a glass of caffeinated coffee every day saw a 10 percent reduction in their risk of developing nonmelanoma skin cancer.

9. Tofu

Tofu can help the production of collagen, which can soften the skin, because tofu is rich in isoflavones. In a study published by The Journal of the American College of Nutrition, mice that were given isoflavones and then exposed to UV light had fewer wrinkles and smoother skin than mice that were exposed to UV light and didn't get isoflavones. Researchers believe that isoflavones help prevent underproduction of collagen.

10. Salmon

According to In a 2009 study from the American Journal of Clinical Nutrition, the omega-3 fatty acids DHA and EPA (docosahexaenoic and eicosapentaenoic acids) found in salmon protect cells from free radical damage caused by UV rays.

Researchers followed the eating habits of more than a thousand adult Australians for about 5 years and found that those who ate more than 5 ounces of omega-3-rich fish (such as salmon) each week reduced their risk of skin cancer symptoms by up to 30%.

11. Tuna

Not only salmon, tuna and other fish that are rich in omega-3s are also included in the list of healthy foods for the skin. The omega-3 content in tuna can help you keep your skin looking youthful and prevent skin cancer.

EPA (eicosapentaenoic), a fat content in fish that contains omega-3s, has been shown to help increase the production of collagen, a fibrous protein that keeps skin smooth. In addition, the DHA (docosahexaenoic acid) in omega-3s acts as a skin cancer preventative by reducing inflammation that causes tumor growth, says Homer S. Black, Ph.D., professor emeritus of the Baylor College of Medicine department of dermatology in Houston, United States.