Food is community, life and joy. It is well known that a healthy and nutritious diet is important for health. Many people do not realize that the food consumed also affects the skin. Here are 10 great foods that give the skin a healthy glow.
1. Berries
Round and sweet, healthy and delicious, berries come in many flavors and varieties. But they all share a wealth of antioxidants and vitamins, and are an especially good source of vitamin A, which helps stimulate skin cell renewal.
New cells are constantly forming in the deepest layer of the skin. As the cells mature, they move to the surface of the skin and eventually the older cells fall off to make room for new ones. This cell renewal is important for the skin to maintain its radiance and elasticity.
However, as we age, cells need longer and longer times to renew themselves. In a child, cell renewal takes about 14 days, after the age of 50 even 84 days.
When you eat berries, you get many benefits for the body. The very colorful berries are the ones that contain the most antioxidants. Nordic berries are especially rich in phytonutrients because they grow in a harsh climate. That’s why cranberries and blueberries are a good choice for the skin, but blueberries, blackberries and raspberries are also good sources of vitamin A.
2. Brussels sprouts
Do you eat Brussels sprouts for Christmas dinner, but never for anything else?
Brussels sprouts are a really underrated vegetable. They are a little powerhouse for the skin: they are rich in vitamin C, which promotes collagen production in the skin, and various antioxidants, such as sulforaphane. Sulforaphane is a powerful antioxidant that helps strengthen the immune system and reduce signs of aging. This combination of nutrients helps mitigate free radical damage so that your skin stays at its best.
So add a package of Brussels sprouts to your shopping cart and bring this little super vegetable to your plate year-round.
3. Carrots
These crunchy treats are rich in beta-carotene, which gives carrots their beautiful color. Beta-carotene is also a provitamin, which means the body converts it to vitamin A. This vitamin is important for maintaining healthy skin.
Beta-carotene is also an antioxidant that protects cells from the damaging effects of free radicals, molecules that form in the skin when we are exposed to factors such as stress, UV rays, and cigarette smoke.
4. Pumpkins
Do you buy pumpkins only for Halloween? Then you should think about using them more often. Pumpkins contain vitamins A and C, which stimulate collagen production, keep skin and hair healthy and shiny, and support the body’s immune system. Pumpkins also contain vitamin B1, which counteracts dry skin, and B6, which improves the skin’s ability to renew itself and reduces the effects of hormonal changes in the skin, such as acne, inflammation, and redness.
5. Beet
Colorful vegetables are often rich in beneficial properties for the body. Beet is a good example. This nutritious vegetable is rich in fiber, potassium, magnesium, iron, and vitamins A, B, and C, which protect the skin from free radicals, promote collagen production and repair, and prevent skin dryness. Beet is delicious in salads, fried or in a smoothie.
6. Apples
Apples are a favorite of many, and for good reason. They are convenient to carry around and are a super easy way to get vitamins C, E and B6, potassium, magnesium and fiber. Apples can protect against various diseases, skin irritations, acne, and cell damage caused by external factors such as pollution and sun exposure.
7. Seeds and nuts
When you eat nuts and seeds, you take in many different nutrients at once. Nuts and seeds are rich in unsaturated fats and fiber, vitamin E, thiamine, magnesium, copper, selenium and phosphorus. These nutrients help to clean the skin and give it a healthy, glowing appearance.
Many types of nuts, such as walnuts, flaxseeds and chia seeds, contain many omega-3s. Hazelnuts and almonds also contain a lot of zinc, a mineral that contributes to collagen formation and makes the skin soft and supple.
8. Avocado
This versatile vegetable can be used for anything: Smoothies, guacamole, spreads, salads–the sky’s the limit. Avocados are rich in healthy fats such as omega-3s and a host of vitamins and minerals: Vitamins C, E, K and B6, riboflavin, niacin, folic acid, pantothenic acid, magnesium and potassium.
It is no secret that avocados are healthy for the skin, as they promote blood circulation, give the skin shine and elasticity, and retain moisture.
In a recent study, researchers divided 39 women into two groups. Participants in one group ate one avocado a day, while the other group maintained their normal diet. After two weeks, the skin of the women in the first group was significantly firmer and more elastic than that of the control group.
9. Zucchini
Zucchini, part of the squash family, is harvested while both the skin and flesh are still tender. Like other squashes, zucchini is rich in folic acid, fiber, vitamin C, and potassium, which help reduce fatigue and boost collagen production. These nutrients also protect cells from free radicals that can lead to premature aging.
Wondering how to prepare zucchini? It can be roasted, steamed, grated into cakes, puréed, or even enjoyed raw in salads. Zucchini absorbs flavors well, making it perfect for dishes like delicious French ratatouille.
10. Fatty fish
Fatty fish such as salmon, trout, mackerel, herring, sardines and anchovies contain many omega-3s, which help skin cells retain moisture better, making skin soft and supple. Omega-3s can also help relieve skin redness and irritation. Not for nothing do Norwegian dietary guidelines recommend eating oily fish 2-3 times a week.
Fish, fruits and vegetables provide the body with good flavor and energy. A healthy diet also has many positive effects on the skin.
If you want to give your skin an extra boost, we recommend Nordic Recovery Cream. It contains many antioxidants and essential fatty acids, just like vegetables and berries. With vitamin C-rich sea buckthorn oil and pure vegetable oil from wild Arctic cranberries, known for their unusually high content of bioactive substances, this face cream moisturizes, protects and strengthens the skin.