12 Healthy Foods for The Skin

Healthy Foods for Skin

Sunscreen helps the skin from outside to maintain its natural moisture so that the skin’s appearance remains healthy and beautiful. However, internal help, such as certain foods and beverages, also has an equally important role for the health of your skin. Because, in the food you consume contains various vitamins and minerals that the 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 The 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 due to the aging process. The role of vitamin C in moisturizing the skin may be caused by its ability to neutralize free radicals due to UV light and also encourage the process of collagen synthesis, which functions to maintain skin elasticity.

2. Papaya

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

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3. Tomatoes

Tomatoes contain lycopene, a carotenoid that can protect your skin from sunlight radiation. In one study, participants who were exposed to UV light were known to have a lower risk of skin irritation after consuming 2½ tablespoons of tomato paste or drinking at least 350 ml of carrot juice every day, in addition to their daily meals for 10-12 weeks.

4. Edamame

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

5. Red peppers

Medium size red peppers can meet 200 percent of the need for vitamin C in a day. Eating 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.

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6. Pumpkin

Beta carotene contained in pumpkins can protect your skin from UV radiation. Beta carotene can also be converted into vitamin A by the body, which can maintain eye, bone and immune system health.

7. Spinach

Spinach has a high level of lutein, serves to protect your skin from UV damage. When buying spinach, choose spinach in the top stack, which is most exposed to sunlight. Recent research, published by The Journal of Agricultural and Food Chemistry, reveals that spinach stored under light for at least 3 days shows increased levels of vitamins C, K and E, carotenoid folic acid lutein, and zeaxanthin.

8. Coffee

Besides the various vegetables and fruits mentioned above, it turns out that coffee is also included in healthy foods for the skin. The reason, 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 of more than 93 thousand women showed that those who drank a glass of caffeinated coffee every day showed a reduced risk of developing nonmelanoma skin cancer by 10 percent.

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9. Know

Tofu can help collagen production which can soften the skin, because it knows it is rich in isoflavones. In a study published by The Journal of the American College of Nutrition, rats given isoflavones and then exposed to UV light had fewer wrinkles and smoother skin than rats exposed to UV rays and did not receive isoflavones. Researchers believe that isoflavones help prevent deficiency in collagen production.

10. Salmon

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