The food you eat impacts your health from the inside out and it can help you to achieve healthy, glowing skin. Eating foods that are high in nutrient-rich vitamins and minerals is satisfying. You can eat a variety of delicious and healthy foods on your way to having beautiful skin. Read on to see some fantastic meal ideas that are great for your skin.
The following meal ideas each contain at least two foods with vitamins, minerals or antioxidants that are good for your skin. It is still important for you to avoid too much exposure to sun and use sunscreen to protect yourself from harmful UV rays.
- Kale, Apple, Raspberry, and Goji Green Smoothie
Sip your way to healthy skin with this superfood-packed smoothie. Leafy green kale contains high levels of vitamin K, an essential vitamin known to suppress inflammation (which can result in acne or wrinkles) . Chewy, tangy, and sweet goji berries are a rich source of antioxidants, known to ward off the signs of photoaging (aging of the skin often caused by sun damage), including liver spots, freckles, and spider veins . Apples are also a healthy-skin super-fruit; Fuji and Red Delicious rank highest for antioxidants.
- Orange Fennel Salad With Date Vinaigrette
Topped with just fennel, onion, oranges, and walnuts, this salad is a cinch. Quercetin, an antioxidant found in fennel, has been found to help treat psoriasis (an inflammatory skin condition) as well as diminish fine lines and wrinkles . The sweet and spicy homemade dressing is a little more involved, but it’s easy to make up a big batch and freeze some for later. The dressing uses dates for sweetness rather than refined sugar (a known trigger for acne).
- Lemon Herb Salmon
This recipe, featuring omega-3-rich salmon, is a healthy skin superstar not just for its nutritional profile, but also for its low-grease preparation—baking instead of frying. While consuming certain foods can affect our skin from the inside out, greasy food causes problems the second it touches our mouths. Grease from fried food that touches our faces is a recipe for clogged pores . Opting for baked recipes versus fried can reduce all that grease.
- Roasted Carrot Soup
The main ingredient of this comforting fall soup—carrots—is an excellent source of vitamin A, which prevents the overproduction of cells in the skin’s outer layer (That means there are fewer dead cells hanging around to clog pores.)
- Quinoa With Roasted Squash, Dried Cranberries, and Pepitas
For a simple fall salad, all it takes are some dried cranberries, cubes of roasted butternut squash, and toasted pepitas. Also known as pumpkin seeds, pepitas are an excellent source of zinc, which helps maintain collagen strength and promotes skin renewal . Eating plenty of whole grains, such as quinoa or farro, is a cheap and easy way to maintain healthy skin since they too have free radical-fighting antioxidants . The third and final main ingredient, cranberries, ranks highly among other fruits for both antioxidant quality and quantity.
Visit Greatist for additional meals that are great for healthy skin.
Image Source: Jason Pope