Is your skin showing thick, dry, or aging symptoms? Instead of relying only on skincare products, focusing on your diet can make a difference. Research suggests that plant-based foods are filled with nutrients supporting skin health. These foods are rich in bioactive compounds such as vitamin C, vitamin E, beta carotene, polyphenols, and phenolic acids. These nutrients help to deal with oxidative stress, reduce inflammation and promote skin composition and hydration.
According to a 2022 research review published in 2022’s Academy of Nutrition and Dietics, a high intake of specific fruits, vegetables, nuts, legumes and polyphenol-rich beverages is associated with improving skin health. Each of these foods offers a unique combination of phytochemicals that contribute to maintaining young and healthy skin.
How to naturally promote your skin health. 5 best plant-based foods for young skin:
1. Orange
Oranges are an excellent source of vitamin C, which plays an important role in collagen synthesis and skin repair. Blood oranges, a variety with dark red meat, are particularly beneficial. One study found that adults aged 20 to 27 consumed 600 mL blood orange juice daily for 21 days, which experienced DNA damage and increase in vitamin C and carotenoid levels.
2. Tomato
Tomatoes contain lycopene, a powerful antioxidant that prevents skin damage. A study, which includes women between the ages of 21 to 74 years, found that taking 55 grams of tomato paste (16 mg lycopene) with daily olive oil for 12 weeks has increased skin resistance to erythema (redness due to UV exposure), which only consumes olive oil. This suggests that tomato can help protect the skin against environmental stresses, including the sun exposure and pollution.
3. Almond
Almonds are rich in monounsaturated fats (MUFA), vitamin E and polyphenols, which all contribute to the protection of the skin. One study found that postmenopausal women between the ages of 55 to 80 years consumed almonds providing 20% of their total daily calorie intake for 16 weeks, which saw a significant decrease in the severity and width of overall wrinkles compared to those who ate snacks free from walnuts.
Also read: 5 Indian superfoods are hidden in your kitchen that will give your skin the right glow
4. Soybean
Soybeans contain compounds known as isoflavons, which have a structure similar to estrogen and can interact with estrogen receptors. As the level of estrogen falls during menopause, the skin becomes more prone to dryness, wrinkles and poor wounds. Studies have combined soybean consumption with better skin elasticity, increased hydration and decrease in fine lines.
5. Cocoa
The cocoa is packed with flavonols, which supports skin health by improving blood circulation and reducing oxidative stress. A study conducted on Korean women between 43 and 86 years of age found that 320 mg of flanonol per day for 24 weeks, which consumes a significant increase in skin elasticity and reduces wrinkles and roughness.
In your diet, these nutrients-burning, inclusion of plants based on plants can help improve skin hydration, elasticity and overall appearance. Their rich antioxidants and anti -inflammatory properties make them an excellent choice for promoting healthy and young skin.
