Most of you who know about superfoods must have heard of the term, ‘antioxidant’ but very few of us actually know what this means. Antioxidants are compounds that fight off those pesky free radicals in our bodies. The word ‘radicals’ itself should let you know they’re no good. They literally disrupt the cells around them and can make a mess of things, destabilising entire cell structures. Although the body does produce them to neutralize bacteria, it can manage them with its own antioxidant production.
Environmental factors such as pollution, radiation, cigarette smoke and herbicides can also spawn free radicals. This is where we must act and provide our body with backup antioxidants to control the rioting free radicals.
Blueberries
Blueberries are one of the best sources of antioxidants in the world. They even contain some special contain antioxidant protectants called flavonoids, which help to reduce glycation (sugar damage) to skin cells. A 2014 study even found that the polyphenols found in blueberries helped reduce inflammation.
Dark Chocolate
Everybody loves chocolate but not everyone is a fan of dark stuff. I know, I have three younger sisters and I was always careful not to make that mistake when I went shopping. Little did they know the benefits. For those that want to protect their skin, need to substitute the milk chocolate out for the dark chocolate.
Milk chocolate contains dairy which can aggravate acne. Although there isn’t any substantial evidence for this, many people believe there is a link between acne and dairy. I wouldn’t take the risk.
Dark chocolate is also another one of those amazing sources of antioxidants and it can reduce the skin damage caused by acne inflammation. Give it a try, you’ll be surprised how it starts to grow on you. Nobody likes coffee when they’re younger. This is another one of those.
Sweet Potato & Carrots
Or anything orange for that matter. Orange-coloured foods such as sweet potato, carrots, butternut squash, mango and pumpkin are rich in Vitamin A.
Now excessive amounts of Vitamin A are toxic. Who would have thought vitamins could be bad for us but too much of anything is harmful as they say and even water has the potential to kill us should we drink too much.
An adequate amount of Vitamin A is very beneficial for people with acne as it helps prevent the blocking of skin pores. It also helps to stimulate the growth of new skin cells and it is safer to get from foods rather than supplements. In fact, some acne creams and medicines are developed from vitamin A.
Watermelon
Watermelons contain lycopene as well as high amounts of vitamins A and C whilst remaining low in sugar. Lycopene is a powerful antioxidant that can help protect the body from UV rays. We already know how useful antioxidants are, now combine that with the benefits of vitamins A and C; that is one super food for skin.
Let us not even forget about the fact that watermelons contain about 92 percent water per volume. Consuming enough water on a daily basis helps contribute to clearer skin.
A lack of water leads to toxins and wastes that are normally removed by your kidneys
can build up. The toxins have to be released somehow, so they find another way. That’s right, I’m talking about your skin.
Lentils
Now those of you who think eggs and chicken are your only form of good protein, try lentils. They taste absolutely amazing and are a good substitute whilst being really good for your health.
One of the benefits of eating lentils is also good skin. Lentils contain high amounts of zinc, an essential element, which a lack of can make a person more susceptible to disease and illness. If that alone is not a good enough reason to eat lentils, it also speeds up skin renewal, protects cell membranes and controls sebaceous oil gland activity; one of the main causes of acne.
Broccoli
Broccoli is well known around the world as a super food and parent’s often force their kids to have some as part of a balanced healthy diet. Many studies have proven the health benefits of broccoli for problems such as heart disease, diabetes and cancer but not many are aware of the benefits broccoli provides for the skin.
As a great source of Vitamin B3, this green is an essential in your diet. Not only does it taste great, it helps reduce the inflammation in your skin. It also improves the ability of the skin to act as a protective barrier, protecting the skin from damage.
Broccoli being as super as it is, also contains a good source of vitamins A, C and E. So that means more antioxidants and less blocked pores.
Did you know100 grams of broccoli contains almost the complete 100% of the daily recommendation for vitamin C? That’s even more than in an orange, which you most often associate as a good source of vitamin C.
Avocado
Everybody seems to be eating avocado these days. It may seem like a new craze for celebs and health freaks and considering the fact it is a source of fat, there is a good chance you may be avoiding it. It all might seem a bit bizarre, but not many people know avocado counts as a super food and it very good for your skin.
Avocado far is monounsaturated. This means it is a good kind of fat that helps lower total cholesterol which makes it a healthy choice. It is rich in potassium and essential vitamins such as A and E but the one super power not many people are aware of is its ability to increase vitamin A and carotenoid absorption when eaten with a meal.
Carotenoids are a family of fat-soluble antioxidants and have the ability to not only protect your face from free radicals but they can convert into vitamin A. So that means more vitamin a than you can possibly imagine.
Salmon
Salmon is one of the best fighters of acne around. Now I’m not talking about taking a fish and slapping it against your face. I doubt that will make much of a difference although I’m growing curious to actually see the effects of such an experiment. I’m talking about the consumption of the amazing fish as a food source.
Salmon is rich in Omega 3 fatty acids. Think of it as a loaded millionaire with pockets full of the stuff. Not only does this stuff help to rid the body of acne but it can also boost your mood and stabilize your hormones. Although you may not link the two but your mood and hormones can greatly affect acne. If you’re stressed and anxious, your hormones are going to be all over the place and this gives the chance for cortisol, the stress hormone, to cause a breakout in your skin.
Eating salmon helps form collagen in the skin and keep your cells fresh and supple thanks to its healthy fats and high protein. It is also a great source of B vitamins, Vitamin E and zinc, which as we are aware, help repair skin and renew cell growth.
Kale
Last, but by no means least, we have kale. This is a very special green that we often ignore in our daily diets. If only we all knew how very special it is.
Kale is an essential when it comes to good clear skin and arguably the best green around. It is a fantastic source of vitamin A, C, lutein and magnesium. We already know how useful vitamin A and C are for the skin but you might know what lutein is or how magnesium can help.
Lutein is a phytonutrient, a higher class of nutrient that is an amazing source of antioxidants. It likes to embed itself into your skin and protect it against the free radical damage. Think of it as a natural shield against anything that will try to harm your skin.
Magnesium has many uses and some of those help manage acne. For one, it helps control acne inducing stress hormones. Secondly it helps regulate the neurotransmitters that are required for a good night of sleep and we have all heard of the term beauty sleep right? Finally it is known for lowering insulin levels which in turn decreases the chances of oily skin and acne.
So there you have, 9 super foods to make your skin super healthy and make you feel super good. Now make sure you add all of them to your diet and hopefully say goodbye to acne.
For those that cannot manage the rawness of some of these super awesome foods, there is always the alternate available in supplements which are almost just as good.