Fruits and vegetables can improve your complexion and help you get the healthy glow you've always wanted.
You must have heard many times that your diet plays a role in your skin's condition. But how does your diet affect your skin? There are many factors involved in skin renewal and the maintenance of skin health, including the food you eat.
Of course, it doesn't hurt if you have a great skincare routine. (Try Misumi's Complete Clear 3-Step System for all your skincare needs.)
Food is the fuel our body uses 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 rich in vitamins and minerals. And, for that - what's better than veggies?
Why Are Vegetables Important for the Skin?
Veggies are full of nutrients like antioxidants, vitamins C and E, beta-carotene, flavonoids, and much more. Vegetables are wonderful sources of vitamins 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. They are also some of the best foods you can eat to protect your skin from melanoma.
Antioxidant Powerhouses
The powerful antioxidants help to protect the skin from free radicals and sun damage, which keeps it looking younger and more luminous. This study highlights the potential of fruits and vegetables rich in antioxidants as major health boosters that scavenge harmful free radicals and prevent cell oxidation.
Phenolic flavonoids, lycopene, carotenoids, and glucosinolates are among the most thoroughly studied antioxidants. Beta-carotene, a form of vitamin A, is known to play a role in normal skin cell development and healthy skin tone. More specifically, many important antioxidant vitamins are good for the skin and can be found in vegetables.
So whether you're looking to protect skin, improve barrier function, even skin tone, or hydrate your body, check out the best veg to add to your diet below.
Vegetables are High in Vitamins that are Good for the Skin
Vegetables Rich in Vitamin A
Vitamin A is a potent antioxidant that your body needs to develop normally. It plays an important role in vision, reproduction, cell function, and protecting the 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 healthier 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 (which can lead to skin cancer) and infections. It also slows down the process of aging and promotes healthy skin cell function and production.
Vegetables rich in vitamin A include carrots, sweet potatoes, spinach, kale, and pumpkin.
Vegetables Rich In Vitamin E
Vitamin E is a fat-soluble and powerful antioxidant that protects the body from free radicals that harm skin cells, tissues, and organs. It's also a potent immune booster, protecting you against viruses and bacteria.
Additionally, vitamin E interacts with and helps the body use vitamin K. It absorbs even better when 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.
(Suffer from acne-prone skin? Try Misumi's Clear Skin Salicylic Cleanser).
Vegetables rich in vitamin E include red and yellow peppers, broccoli, avocadoes, and spinach. So if you're looking for glowing skin, pack your diet full of those.
Vegetables Rich In Vitamin C
Vitamin C is a water-soluble vitamin, a strong antioxidant, and an essential component for growth and development. An excess amount of the vitamin leaves the body through the urine, meaning you need to get enough vitamin C daily.
Vitamin C is important for the growth and repair of tissues in the body. It also forms an important protein used to generate skin cells, tendons, ligaments, and blood vessels. In addition, it has the power to aid wound healing and scarring.But it's most famous for helping the body absorb iron.
When it comes to skin health specifically, vitamin C reduces redness, prevents acne scars, and boosts collagen production, smoothing out fine lines and wrinkles and giving you firmer, more glowy skin.
Broccoli, brussels sprouts, spinach, kale, sweet potatoes, tomatoes, and yellow pepper are all vegetables that are rich in vitamin C.
Essential Fatty-Acids
Essential fatty acids, as their name suggests, are an imperative element in our body. They are present in the cell membranes, providing skin elasticity and moisture, and they help maintain good skin function overall.
Healthy fats can help reduce dryness, keeping skin supple and leaving it skin looking smoother. They also have anti-inflammatory properties 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 and healthy oils include leafy greens like brussels sprouts and avocados.
These are just a few examples of how vegetables can improve your skin's health, but that's not all they're good for. Don't forget - they can also boost your overall health.
Best Vegetables for the Skin
Avocadoes
Avocadoes come with many health benefits. They contain omega-3 fatty acids and vitamins A, D, and E. They moisturize and nourish, keeping your skin plump and supple, and can relieve inflammation, treat acne, prevent acne scars, and aid in wound healing.
Sweet Potatoes
Sweet potatoes are loaded with many different nutrients, including beta-carotene, anthocyanins, B vitamins, vitamin C, potassium, and other minerals - all of which help and benefit the skin.
They can also promote skin rejuvenation and slow down the skin's aging process, boost collagen production, moisturize the skin, and decrease the skin's sensitivity to UV light.
Red or Yellow Bell Peppers
Peppers are packed with carotenoids - an antioxidant that minimizes sun sensitivity and reduces the appearance of fine lines around the eyes. They are also an excellent source of nutrients and include 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.
Broccoli
If apple is the fruit that keeps the doctor away, broccoli is the vegetable that deserves that title too. It contains a number of vitamins that are good for maintaining healthy skin, including A, and C. These incredible antioxidants that also boost collagen production. In addition, broccoli is also high in vitamin K, which speeds up the healing of bruises and may even help improve dark undereye circles.
Tomatoes
Do you want clean and clear skin? Well, tomatoes are your best friends! This veg contains high potassium and vitamin C, which restore 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 buildup, which reduces the chances of a pimple breaking out.
Carrots
Carrots are low in calories and high in vitamins and antioxidants. Of course, you already know they protect your vision, but they also contribute to a healthy complexion. Filled with vitamin E and 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 daily can help. You can also apply carrot pulp to your skin to remove blemishes and scars.
Eggplant
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, and 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.
Pumpkin
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 for oily, as well as dry skin texture, dark spots, and acne, and they're a great anti-aging tool.
Spinach
Leafy green vegetables are not usually the preferred choice for many people. But, hey - if you want healthy, glowing, crystal-clear skin, you need to befriend spinach! And fast. This superfood is 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 also help you fight against all types of skin problems and improve skin health. Best of all, it will keep your overall health in check.
Brussels Sprouts
Brussels sprouts provide high levels of Vitamin C, sulforaphane, antioxidants, and essential fatty acids. In addition, they support collagen production, improving the skin's elasticity and keeping it looking young.
This veg contains high levels of omega-3 fatty acids that help reduce inflammation. This further decreases the risk of developing acne breakouts and other skin problems.
Kale
Kale is a leafy green vegetable that is rich in vitamin A, 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.
Most Powerful Vegetable Juices and Smoothies For The Skin
Pumpkin Smoothie
Blend two cups of pumpkin puree, one cup of Greek-style yogurt, water (depending on how dense and pasty-like you like your smoothie), and two tbsp of ground flaxseed. After you blend, pour it into a cup and drink away!
Feel the skin benefits from the inside out.
The Mighty Green Smoothie
If you don't like leafy greens, blending them in a smoothie with other more tasty ingredients can be the perfect solution.
Blend a handful of chopped kale leaves, another handful of chopped spinach, mint, one mashed mango, and freshly squeezed orange juice from an orange. Mix it all well, and you won't taste the greens, but you'll still get all the good nutrients from them.
“The King of Vitamin C” Smoothie
Looking to incorporate more vitamin C into your diet? Mix kale, spinach, one red or yellow pepper, orange, and kiwi. Depending on your taste, you can add more or less of all the ingredients. Use a food processor or a powerful blender to get a smooth and creamy consistency.
The Green Tea Smoothie
Mix a handful of chopped kale, one banana, a cup of green tea, and a few walnuts. Green tea is bursting 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.
Carrots and Tomatoes Smoothie
Like your smoothie to be served as a chill, cold drink? Freeze chopped carrots and tomatoes for 30 minutes before it's time to blend.
If you don't like to wait, or you're just not a big fan of cold drinks, blend fresh carrots and tomatoes, add celery, lemon juice, salt, and pepper. Pour it into a long-stemmed glass, and enjoy!
Combine a Good Diet with Good Skincare
Although a good, healthy diet contributes to healthy skin, an amazing skin care routine can go a long way too. If you suffer from oily, combination, or acne-prone skin, try Misumi's products.
The Complete Clear 3-Step System is great if you're looking for an entire skincare routine. By unclogging pores, calming breakouts, and reducing inflammation, Misumi can help you get the glowing skin you deserve.
Wrapping Up
A healthy, balanced diet full of antioxidants can do wonders for your skin health, from aiding in cell growth and protecting against free radicals to improving skin conditions, and even ensuring you have fewer wrinkles. A poor diet full of processed foods can promote inflammation and make skin conditions, such as acne, worse.
But the best part is, it's so easy to improve your diet. If you're looking for a way to keep your skin healthy, all you need to do is incorporate a few of the foods we mentioned above. Keep your skin hydrated, calm inflammation, and ensure your cells function properly by trying out the best vegetables for healthy, glowing skin.
References
Effect of fruit and vegetable antioxidants on total antioxidant capacity of blood plasma
