You are what you eat–so why not nosh on these dermatologist-recommended foods that can give you Radiant skin?

You already know that filling your diet with  superfoods like dark leafy greens, dark chocolate, citrus can help beat chronic conditions like heart disease and diabetes. But did you know that certain foods can also work wonders on your skin?

I always can tell just by looking at my skin that I need to step up my diet game. When I see a blemish pop up or a rash-like patch of pimples, it’s usually a sign that I’ve indulged too much on coffee, alcohol, or eaten one of the Foods That can Age You.  If what we eat shows up on our skin, then which foods will help us look 10 years younger or solve pimple problems faster?

I asked the skin professionals to share their go-to foods for boosting collagen, fighting wrinkles, and in general, giving you a healthy radiant skin. what you eat can be as important as the serums and creams you apply on your skin.

Nutrients, such as protein, flavanols, vitamins A, D, E, K and omega-3 fatty acids, can help you boost collagen production, eliminate wrinkles, and heal acne to promote a healthy, glowing and radiant skin.

Here We’ve picked out 12 nutrient-rich foods  that are good for you — and fantastic for your skin. Here’s to you, gorgeous!

1.Tomatoes

Tomatoes are a great source of vitamin C. These juicy red delights are one of the richest sources of lycopene, a powerful antioxidant that aids in shielding the skin from the damaging UV rays of the sun, along with eliminating the symptoms of skin cancer. A recent study attempted to examine the skin-healing benefits of regular tomato consumption. People who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33% more protection from sunburn.

tomatoes for radiant skinYou can add tomatoes to your salads, soups, casseroles, pizzas, pastas, sauces and even your smoothies and juices.

2.Watermelon

Watermelons pack up a rich concentration of water, which aids in reducing the water retention within the skin, which eliminates puffiness around the eyes. Since watermelon is extremely low in sugar as opposed to other fruits, you don’t have to limit your consumption in fear of glycation, which is basically a chemical reaction that damages collagen and contributes to the emergence of fine lines and wrinkles

water-melon-for-radiantskin3.Green Tea

Green tea may also have the ability to protect your skin from damage and aging. The powerful compounds found in green tea are called catechins, and they work to protect and improve the health of your skin in several ways. Since green tea contains polyphenols, making it an antioxidant and anti-inflammatory, it can be used as a great toner to treat acne. Green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There’s evidence that milk could reduce the beneficial effects of its antioxidants.

Dermatologists believe that green tea is a powerful remedy to flush out toxins from the deepest layers of the skin. Heal scars and eliminate blemishes to promote a supple and healthy radiant skin.

greentea-for-radiantskinGreen tea is packs up with a rich concentration of vitamin K, which aids in lightening the appearance of dark circles under the eyes. You can give yourself an easy eye treatment, just put green tea bags in the fridge for an hour. And then place them over your eyes for no more than 15 minutes for a refreshing feel.

4.Walnuts

Walnuts have many characteristics that make them an excellent food for healthy radiant skin. They are richer than most other nuts in both omega-3 and omega-6 fatty acids. Walnuts amp up collagen production because they are also high in omega-3 fatty acids. If you’re wondering what the heck is collagen. It’s a protein that helps improve the skin’s elasticity. Preventing sagging and ultimately leaving your skin plump and youthful.

walnuts-for-radiantskinResearch reveals that omega-3 fatty acids also aid in cutting down stress levels and reducing the risk factors that contribute to the development of heart disease.

5.Eggs

Eggs offer up a hefty dose of protein without tons of fat, and less fat is a good for your skin. Eggs are not only beneficial for their powerful concentrations of protein, but in fact, they also load up incredibly rich amounts of essential amino acids, which make them the vital building blocks of collagen development. Be sure not to eat too many eggs at once because the human body can only digest 30 grams of protein at a time.

eggs for radiant skin6.Salmon

Eating fish provides your body with biotin, a B vitamin that, among its many functions, produces fatty acids and metabolizes amino acids . A deficiency of biotin can cause, among other things, scaly skin. Which, clearly, no one wants. Salmon is loaded with a wide assortment of antioxidants that fight the symptoms of inflammation. Along with a powerful concentration of omega-3 fatty acids. Which serve as a vital building block for the production of healthy skin cells.

salmon-for-radiantskinThey provide skin a stronger barrier to prevent the attacks of irritants, along with locking sufficient moisture to prevent dryness. Be sure to pick out wild salmon varieties instead of farm-raised fish in order to get an effective boost of omega-3 fatty acids.

7.Olive Oil

Olive oil beat out the other oils tested, including sunflower and peanut. About 75% of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost. The antioxidant polyphenols in olive oil could also quench damaging free radicals.

olive-oil-for-radiantskin8.Avocado

There’s a reason why avocados are a popular ingredient for face masks. “Avocados penetrate cells at the deepest level. Which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and c, phytonutrients and good fats,”. Seriously, is there anything this fruit can’t do?

avocado-for-radiantskinAvocados are also a good source of vitamin E, which is an important antioxidant that helps protect the skin from oxidative damage. Vitamin E is also a nutrient most Americans don’t get enough of.

9.Broccoli

Broccoli makes the list because it is full of many vitamins and minerals important for healthy radiant skin, including zinc, vitamin A and vitamin C. It also contains lutein, a carotenoid that works like beta-carotene. It protects the skin from oxidative damage, which can cause skin to become dry and wrinkled.

Broccoli also packs up a rich concentration of vitamin K, which quickens the healing process of bruises, improves the firmness of the skin, fights the signs of aging, and even aids in eliminating the presence of dark circles under the eyes. If you truly want to turn back the clock and get rid of horrid wrinkles. Be sure to eat at least one serving a day.

broccoli-for-radiantskin10.Dark Chocolate

Here’s an amazing news for chocolate lovers, dark chocolate, when consumed in mindful moderation, is splendidly good for boosting the health of the skin. Yes, that’s right, chocolate is on the list. Dark chocolate is great for skin firming. It also has flavonols, which is very potent antioxidant. But be sure to avoid any chocolate less than 70% cacao. “Look for high cacao concentrations because these have less sugar, which can be terrible for your skin.”

Women who consumed a high flavanol cocoa powder drink daily for around 12 weeks experienced less skin roughness and scaliness compared to a control group. They consumed the equivalent of 3.5 ounces of dark chocolate, but that’s far too many calories for most women. She suggests sticking to a 1-ounce portion, or 150 calories, to reap the good skin benefits without the weight gain.

dark-chocolate-for-radiantskin  11.Oatmeal

A whole grain Oatmeal is a better pick for breakfast over a donuts and jelly. That’s because the latter offers a double whammy for skin. Refined, sugary carbs that prompt your body to make insulin and increase the production of hormones known as androgens. Elevated androgens cause sebaceous glands in the skin to secrete more oil that gets trapped inside pores, causing pimples”. Instead of brown sugar, add natural sweetness to your oatmeal with chopped fruit like berries, pears, bananas.

oatmeal for radiantskin12.Berries

Colourful fruits and vegetables are vibrant due to the presence of high concentration of antioxidants, which provide them their rich colours and healing properties. “If your diet includes berries, you’ll get a range of protective antioxidants that shield your skin from free radicals.

Red and purple berries, like cherries, blueberries, cranberries, strawberries, raspberries and even blackberries are loaded with powerful densities of protective antioxidants. They provide the skin added protection against the damaging attacks of the free radicals, along with packing up countless anti-aging benefits.

berries for radiantskinWhat you eat can have a huge effect on the health of your skin.

From making sure you’re getting enough essential nutrients to protecting your skin. The foods on this list are great options to keep your skin at its best.

Don’t miss out on these Top 15 High Protein Foods You Should Include In your Diet.

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