6 Nutrient Dense Foods That are Beneficial for Your Skin

There are many ways that nutrition can affect the skin. As you age, hormone levels shift, collagen levels decrease, and the rate of skin renewal and repair decreases. Depending on your exposure to sunlight, ageing may progress, increasing the number of reactive oxygen species, decreasing hyaluronic acid production, and increasing inflammation. Choosing foods that contain specific nutrients is important for promoting optimal skin health. Here are eight nutrient-dense foods that research proves to be beneficial for skin health.

# Cucumbers

The key to luminous skin is hydration. Water intake is crucial, as the skin is a direct reflection of the body’s moisture levels. Water-rich foods, or foods that have a high water content, are an excellent way to ‘eat your water.’ Cucumbers are an excellent example, as they are 95 percent water.

Eating hydrating fruits and vegetables, such as cucumber, is an excellent way to add to your overall hydration levels, which will in turn promote glowing skin. Do you have chapped lips or dull skin? Focusing on consuming more water will likely reverse that. In fact, research suggests that drinking higher amounts of water (the study suggested 2 litres of water per day) may improve skin physiology. Simply put, drinking more water improved skin hydration.

# Oysters

Oysters are excellent sources of zinc and other trace minerals (iron, selenium, copper, etc.) that are needed in small amounts in the body. These small, but mighty, minerals are key for promoting immunity and fighting inflammation.

Zinc is necessary to maintain the skin’s defence against infection and promote wound healing. Of all foods, oysters contain the most zinc per serving.

# Avocados

Lipids (another word for fats) are an important part of the skin and play a role in maintaining barrier function and membrane structure, promoting repair, and preventing ageing. One excellent healthy fat-containing food for skin health is avocado.

# Salmon

Fatty acids, such as omega-3s, can also reduce inflammation and provide anti-ageing protection. Salmon is a great food to promote radiant skin, as it contains skin-boosting omega-3 fatty acids, as well as protein.

# Bone Broth

Bone broth may be a trendy beverage, but it’s packed with amino acids (the building blocks of protein), as well as collagen. Protein performs many functions in the body. One of its most important jobs is to construct and repair tissues, as skin is constantly in a cycle of renewal. Consuming enough protein is necessary to create the amino acid pool required by the body to keep this cycle going.

# Walnuts

With ample protein, healthy fat, and vitamin E, walnuts are a skin health-promoting powerhouse. Walnuts contain a specific form of vitamin E called gamma-tocopherol, which has been shown to support the regeneration of skin and prevent skin damage. The tasty nut also provides tons of omega-3s, which is perfect for those who don’t like fatty fish.