As each individual grows older, they put more effort into taking care of their skin. This is normal given that the skin is a very important organ. It protects the body, prevents loss of moisture, regulates the body’s temperature, and many more.

Many use skincare products to improve their skin’s elasticity, prevent inflammation, and so on. Some go through cosmetic surgeries to improve the condition of their skin. As a result, the market grew large. In 2020, it is estimated to be worth 58.5 billion U.S. dollars.

If you want to improve your skin’s health and appearance, you shouldn’t just rely on skincare products. They need to change their diet as well. And to get radiant and youthful skin, here are some foods that you need to include in your diet:

Omega-3-rich Fish

If you like eating fish that are rich in omega-3, you’ll be happy to know that they’re good for your skin. Some examples of these fish include mackerel, salmon, and sardines.

A 2003 study found that participants who consumed 4 milligrams of omega-3 for 3 months reduced their sunburn sensitivity. Omega-3 fatty acids have anti-inflammatory properties. Thus, regular consumption can reduce skin inflammation. And as a result, you also have less acne.

Avocado

Avocados make for a great snack. You can eat it on its own or put it on your toast. But aside from making you full, avocados can also improve your skin health.

Avocados can help in treating skin damage due to UV rays. This skin damage can include skin inflammation. If it’s not treated, it can result in pimples, blisters, or itchy skin. In this case, eating avocados after a trip outside can help your skin cool down.

Watermelon

Watermelon is not just refreshing. It can improve your skin too. This fruit is rich in vitamins A and C and lycopene. They are antioxidants that can reduce free radicals that cause skin aging. As a result, you get more youthful skin. In addition, the high water content can keep you hydrated to prevent dry skin.

Soy

People use face creams, masks, and other products to treat eye wrinkles and fine lines. One food item that can complement these products is soy. It consists of isoflavone, which is a popular skincare ingredient. Isoflavones are thought to help with estrogen therapy, which promotes skin elasticity.

In one study that focused on middle-aged women in their 30s and 40s, researchers found that the group who consumed soy isoflavone regularly for 12 weeks experienced an improvement of fine wrinkles. They also improve their skin elasticity in just 8 weeks.

Green Tea

Green tea is one of the most popular teas consumed worldwide. It doesn’t just taste good. It can also keep your skin youthful.

Green tea has antibacterial properties, antioxidants, and anti-inflammatory properties. Regular consumption of green tea can reduce your sebum production. This substance can also help in treating acne. This is one of the reasons why green tea is a popular skincare ingredient.

Citrus Fruits

Citrus fruits, such as orange, lemon, and grapefruit, are rich in vitamin C. Consuming these fruits regularly will help you improve your skin.

Vitamin C has skin-healing properties. It can also help in addressing skin discoloration and hyperpigmentation. Also, vitamin C forms collagen. And it can help you smooth out your wrinkles and fine lines. If you don’t have them yet, vitamin C can still benefit your skin by keeping it smooth and supple.

Nuts

If you’re feeling snacky, consider eating nuts. One example is almonds. They’re rich in vitamin E. And it helps in moisturizing and healing skin. Walnuts are also good for the skin since they’re rich in omega-3. As mentioned earlier, omega-3-rich foods can improve skin conditions by reducing inflammation.

Foods to Avoid

If there are anti-aging foods you should eat regularly, there are also foods and drinks that you probably need to avoid or consume less. For one, you need to avoid greasy foods such as pizza, burgers, and fries. One study found that Turkish teenagers who consumed greasy foods like sausages and burgers were more prone to acne.

You’ll also need to avoid consuming too much alcohol and caffeine. These can dehydrate you and result in dry skin.

Include Anti-Aging Foods in Your Diet

Many of the foods you eat every day may already have the nutrients you need to keep your skin healthy and radiant. Consuming anti-aging foods, such as fish, fruits, and nuts, will lead to clearer skin. And this can lead to other benefits, such as better overall health and more self-esteem.