The craze to have a flawless skin has been the in thing, with so many people investing in skin care routines. However, nutritionists argue that an unhealthy diet can damage your metabolism, cause weight gain, and even damage your organs functions and most importantly make your skin unhealthy. Sandra Wekesa, explores the type of foods recommended by nutritionists that could help in keeping your skin in a good condition and still save you some coins.

Fatty fish

Other than protecting you from cancer and heart diseases and boosting your brain power, Omega 3 fatty acids helps in maintaining your skin health.

Found in salmon, mackerel, and herring, they help in keeping skin supple, thick and moisturised.

Fatty fish is also a source of vitamin E, an antioxidants of the skin. Studies show that getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation. 

The omega-3 fats in fish reduce inflammation, which can cause redness and acne.

Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus.

Sunflower seeds and nuts

Nuts and seeds are good source of skin boosting nutrients. Walnuts in particular make an excellent source of essential fatty acids.

In fact, 30 grammes of walnuts contains a percentage of zinc, which help in wound healing and combating both bacteria and inflammation.

Sunflower seeds on the other hand contain antioxidants, which are good for your skin.

Olive oil

According to Henry Nge’the, chairman of nutrition association of Kenya, olive oil is one of the most important ingredients used in manipulating age progression.

“Some scientists have demonstrated a strong interest not only in unravelling the causes of aging, but also in discovering how we can manipulate potential causes of aging to decrease, stop, or even revert its rate of progression,” he says. 

Also, 73 per cent of olive oil consists of monounsaturated fat, which is associated with increased skin elasticity and firmness. 

Green tea

Green tea contains powerful compounds known as catechins that work to improve the skin.

According to Anthony Khaemba, a medic, these compounds are important in improving the moisture, roughness, thickness and elasticity of the skin.

“The catechins found in green tea, act as antioxidants that help protects your skin from damage against the sun and redness,” he says.

Tomatoes

Tomatoes are a good source of Vitamin C; studies suggest that they contain carotenoids including lycopene that helps to prevent the skin from harsh ultraviolent rays and may help prevent wrinkling.

Eating any tomato-based foods, such as sauce and tomato juice, may help clear up acne.

Therefore, incorporating raw tomatoes or cooking with tomatoes could be a good way of protecting your skin.

Soy

Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body. Isoflavones may benefit several parts of your body, including your skin.

One study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity.

In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong.

These isoflavones not only help to protect the cells inside your body from damage, but also your skin from UV radiation — which may reduce the risk of some skin cancers.

Carrots

We all know that carrots are good for your eyes. However, carrots have more benefits.

They have beta carotene, a natural sun protectant, and are rich in vitamin A, which restores damaged collagen.

Nge’the says that pairing up some carrots with some leafy green vegetables such as spinach and kales help in protecting your skin from sun damage.

“A healthy and nutritious food is that which contains a punch of everything.

Green leafy vegetables contain antioxidants contain antioxidants, which is good for a healthy skin,” he says. 

Sweet potatoes 

There’s no reason to go carb-free just because you are after perfect skin. Sweet potatoes are an excellent source of beta carotene and Vitamin A.

It helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.  

Red grapes

Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.

Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.

Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging. 

Avocados

This has become a famous food that people love pairing up with food. The fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation.

Furthermore, avocados contain unique compounds called polyhydroxylated fatty alcohols.

These can fight inflammation, protect your skin from the sun and help repair damaged DNA. “Getting enough fats is essential in helping the skin flexible and moisturised.

Also, avocadoes contain vitamin E, an important antioxidant that helps protect your skin from oxidative damages,” says Khaemba.