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Fruits and vegetables can improve your complexion and help you get the beautiful skin you’ve always wanted. You must have heard many times by now that your diet plays a role in your skin’s condition. But how does exactly your diet affect your skin? There are many factors involved in the process of skin renewal and the maintaining of skin health, the food you eat included. Food is the fuel which our body uses in order to repair and rebuild itself. It takes the necessary vitamins, minerals, and other nutrients and transports them to the skin. Although science hasn’t confirmed this yet, many dermatologists will emphasize the importance of consuming food that’s rich in vitamins and minerals. And, for that - what’s better than veggies?
Veggies are full of nutrients like antioxidants, vitamins C and E, beta-carotene, flavonoids, and much more. Vegetables are wonderful sources of Vitamin C, E, and A, which are highly cited in conversations about skin health. You can stack the cards in your favor by eating dark leafy greens like spinach and kale, which have been reported to revitalize skin and are some of the best foods you can eat to protect your skin from melanoma.
The powerful antioxidants help to protect the skin from free radicals and sun damage, which keeps it looking younger and more luminous. In this study, the researches highlight the potential of fruits and vegetables rich in antioxidants as major health boosters that scavenge harmful free radicals and preventing cell oxidation. Phenolic flavonoids, lycopene, carotenoids, and glucosinolates are among the most thoroughly studied antioxidants. Beta-carotene which is a form of vitamin A, for example, is known to play a role in normal skin cell development and healthy skin tone. More specifically, we explore the most important antioxidant vitamins that are good for the skin and can be found in vegetables.
Vitamin A is an antioxidant that your body needs in order to develop normally. It plays an important role in vision, reproduction, cell function, and immune system. You can get it from plant or animal sources, like liver and whole milk, in its active form (retinal, retinol and retinoic acid). From plant sources, it comes in the form of provitamin A carotenoids, like beta-carotene. Beta-carotene (and the other carotenoids) is the form of vitamin A that you get directly from the plant foods you eat. For the skin, it’s best if you consume it from a variety of fruits and vegetables. Vitamin A helps to protect the skin against UV damage, against infections, slows down the process of aging, and promotes healthy skin cell production.
Vegetables rich in vitamin A are carrots, sweet potatoes, spinach, kale, and pumpkin.
Vitamin E is a fat-soluble vitamin and powerful antioxidant, meaning it protects the body from free radicals that harm cells, tissues, and organs. It’s also a potent immune booster, which will protect you against viruses and bacteria. Additionally, vitamin E interacts and helps the body use vitamin K. It absorbs even better when it is combined with vitamin C. It works wonders for people with dry skin, can prevent acne damage and scarring, and will keep you safe from sunburns.
Vegetables rich in vitamin E are red and yellow peppers, broccoli, avocadoes, and spinach.
Vitamin C is a water-soluble vitamin, a strong antioxidant, and an essential component for growth and development. The excess amount of the vitamin leaves the body through urine, which means it’s important that you get enough vitamin C on a daily basis. It’s really important for the growth and repairment of tissues in the body. Vitamin C forms an important protein used to generate skin cells, tendons, ligaments, and blood vessels. It has the power to aid wound healing and scarring. And, what is most famous for - it helps the body absorb iron. For the skin specifically, vitamin C reduces redness, prevents acne scars, and boosts the collagen production - giving you firmer, more glowy skin and smoothing out fine lines and wrinkles.
Vegetables rich in vitamin C are broccoli, brussels sprouts, spinach, kale, sweet potatoes, tomatoes, and yellow pepper.
Essential fatty acids, as their name suggests, are an imperative element in our body. They are present in the cell membranes providing elasticity and moisture, and they help maintain good skin function overall. Fatty acids help reduce dryness, leaving the skin looking smoother. They are also able to reduce inflammation levels in the body and have been found beneficial in conditions such as eczema, psoriasis, and acne. As a bonus, some findings suggest they can protect the skin against sun damage.
Vegetables rich in essential fatty acids are the leafy greens, like brussels sprouts, and avocados.
These are just a few examples of how vegetables can improve your skin's health but don’t forget - they can also give a boost to your overall health.
Avocadoes are filled with omega-3 fatty acids and vitamins A, D, and E. They moisturize and nourish the skin, can relieve inflammation, treat acne, prevent acne scars, and aid in wound healing.
Sweet potatoes come loaded with many different nutrients, including beta-carotene, anthocyanins, the B vitamins, vitamin C, potassium, and other minerals - all of which helps and benefits the skin. They can promote skin rejuvenation and slow down the aging process, boost collagen production, moisturize the skin, and decrease the skin’s sensitivity to UV light.
Peppers are packed with carotenoids - an antioxidant that minimizes sun sensitivity and reduces the appearance of fine lines around the eyes. Also, they are an excellent source of nutrients such as vitamins C, A and B6, vitamin E, vitamin K, folate, and potassium. They help the cells with their collagen production, fight cancer cells, and reduce swelling.
If apple is the fruit that keeps the doctor away, broccoli is the vegetable that deserves that title as well. It contains a number of vitamins that are good for the skin, including A, and C, which are incredible antioxidants that also boost collagen production. Broccoli is also high in vitamin K, which speeds up the healing of bruises and may even help improve dark undereye circles.
Do you want clean and clear skin? Well, tomatoes should be your best friends then. Tomatoes carry high contents of potassium and vitamin C, which restores glow to the skin. And on top of this, they help treat skin problems related to aging and sun damage, reduce excess sebum, and prevent oil build up - which reduces the chances of a pimple breaking out.
Carrots are low in calories and high in vitamins and antioxidants. You already know they protect your vision, but they also contribute to a healthy complexion. Filled with Vitamin A, carrots can repair skin tissue and protect the skin against harmful sunlight. If you want clear skin without acne, blemishes, and scars, drinking fresh carrot juice on a daily basis is your best choice. You can also apply carrot pulp directly on your skin to fade blemishes and scars.
Eggplant comes with a high content of vitamin C and also contains phytonutrients that are essential for blood circulation and brain activity. As for the skin, eggplant juice is known to be antibacterial, antiviral, and contains antioxidants that are vital for glowing, toned, and wrinkle-free skin. This vegetable is a frequently mentioned natural remedy for freckles, moles, and hyperpigmentation.
Pumpkins are loaded with enzymes and alpha hydroxy acids (AHAs), which increase cell turnover, to brighten and smoothen the skin. They’re used as a treatment of oily, as well as dry skin, dark spots, acne, and as an anti-aging tool.
Leafy greens vegetables are not the preferred choice for many people. But, hey… sorry to tell you this - if you want your skin healthy, glowy and crystal clear, you need to befriend spinach, fast. It’s a super-food rich in iron, folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C. What can we say - it has it all! Spinach can help you fight against all types of skin problems. Best of all - it will keep your overall health in check.
Brussels sprouts provide high levels of Vitamin C, sulforaphane, antioxidants, and essential fatty acids. They support collagen production, making the skin elastic and younger looking. The high levels of omega-3 fatty acids help reduce inflammation, which further decreases the risk of developing acne and other skin problems.
Kale is a leafy green vegetable that is rich in vitamin A, which is an antioxidant and aids healthy skin. Rumor has it that applying kale topically can help you reduce the visibility of bruises, scars, stretch marks, and spider veins.
Blend two cups of pumpkin puree, one cup of Greek-style yogurt, water (add depending on how dense, and pasty-like you like your smoothie), and two tbsp of ground flaxseed. After you blend, pour it in a cup and drink away! Feel the skin benefits from the inside out.
If you don’t like leafy greens, blending them in a smoothie with other more tasty ingredients can be the perfect solution for you. For example, blend a handful of chopped kale leaves, another hand of chopped spinach, mint, one mashed mango, and freshly squeezed orange juice from one orange. Mix it all well, and you won’t feel the taste of the greens, but you’ll still get all the nutrients from them.
Mix kale, spinach, one red or yellow pepper, orange, and kiwi. You can add more or less of all the ingredients, depending on the taste you like. Use a food processor or a powerful blender to get a smooth creamy consistency.
Mix a handful of chopped kale, one banana, one cup of green tea, and a few walnuts. Green tea bursts with antioxidants, which makes it great for detoxing, reducing inflammation, regulating blood sugar, and taming acne-causing hormones; Green tea is also considered a natural remedy for acne.
You can freeze chopped carrots and tomatoes for 30 minutes if you like your smoothie to be served as a chill, cold drink. If you don’t like to wait, or you are not a big fan of cold drinks, just blend fresh carrots and tomatoes, add celery, lemon juice, salt, and pepper. Pour it in a long-stemmed glass and enjoy!
