How to Have Healthy Skin Naturally | 10 Foods for Healthy Skin
What are some ways to have naturally healthy and clean skin?
What daily habits lead to smooth healthy and radiant skin?
Hello, there! Today I am going to show you some ways to have naturally healthy skin, and how to keep healthy skin, as well.
There are many things you can do to get smooth, healthy skin and keep youthful looking skin late into life. As always, what you eat (and don’t eat) is key, and knowing what foods to eat for healthy skin is what you will want to be your focus. So I have compiled a list of what I deduce to be the top 10 foods for healthy skin, as well as foods that cause skin inflammation. We will get into free radicals and the skin, and the foods that should be avoided, period.
A List of Healthy Foods to Eat Everyday and Why
I will also show you some daily habits that lead to smooth healthy and radiant skin that you might not be aware of, as well as what the best skin vitamin supplements are, and I will show you some skin supplements that work, and where to get them. But let’s start with what foods to eat for healthy skin. Most of these foods are on the list because they are high in anti-oxidants.
Here we go.
Top 10 Foods for Healthy Skin Naturally
- Salmon and other fatty fish. These are high in omega-3 fatty acids, a deficiency of which will cause dry skin. Concerning free radicals and the skin (which we’ll talk more about), the omega-3, vitamin E and zinc in fatty fish make it a powerful opponent to free radicals that cause skin inflammation.
- Blueberries are loaded with antioxidants. Blackberries, strawberries and raspberries are also high in these, for fighting off skin-damaging free radicals.
- Oranges, pomegranates, tomatoes and sweet potatoes are all high in vitamin C, a powerful antioxidant that is also needed for the production of collagen, which keeps skin from being saggy and thin. Tomatoes also contain beta carotene, lutein, and lycopene, which are said to help prevent wrinkles.
- Avocados contain antioxidant vitamins A and D, but also healthy fats for skin moisture and elasticity.
- Kale contains vitamin K, which can help with wound healing and prevention of spider veins and darkness under the eyes. Kale also contains lots of potassium, for skin hydration and firmness.
- Watermelon obviously has lots of water in it for hydrating the skin, but it also contains a ton of lycopene, which helps protect skin from becoming wrinkled and old-looking.
- Red Grapes are high in resveratrol, which hinders the production of free radicals that damage skin cells.
- Broccoli is also rich in vitamin C, as well as vitamin A and zinc, and a compound known as sulforaphane, which helps your skin maintain adequate collagen levels.
- Bell peppers (red and yellow, in particular) also contain high levels of vitamins A and C.
- Nuts and Seeds, particularly walnuts and sunflower seeds, are rich in essential fatty acids, vitamin E, selenium, zinc and protein, all of which are important for healthy skin.
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Foods That Are Bad For the Skin
Some foods that are bad for the skin you can probably easily guess. They are the same “foods” that we should avoid for many other good reasons, besides wanting to keep youthful looking skin.
The foods that are bad for the skin are going to be any that are processed, refined, modified or manufactured. These include pretty much anything that comes in a box, as a rule. Also, fast food and sugary drinks like soda and synthetic fruit drinks, and anything with lots of salt, sugar, bad fats and artificial sweeteners or preservatives. These are foods that cause skin inflammation, not to mention inflammation in the rest of the body, leading to all types of trouble.
Free Radicals and the Skin
A free radical is an oxygen atom with an unpaired electron. Atoms that have more than one atom circling them are typically harmless, unlike free radicals. Electrons don’t like being alone, and “steal” an electron from other atoms, thus creating another free radical. More on this here.
Free radicals cause oxidative stress to our cells. Besides all the other damage they create in the body, potentially causing many chronic illnesses, free radicals damage skin, causing it to look wrinkled, saggy and aged. The oxidative stress that results from not getting enough antioxidants can also bring about a number of other skin issues, like eczema, psoriasis and spider veins.
Does the Sun Really Cause Skin Cancer?
Again, limiting your consumption of processed foods, as well as your exposure to environmental, industrial and household toxins (including cleaners, toxic toiletries and unfiltered tap water) will be key for how to have healthy skin naturally, in addition to eating the proper foods for healthy skin. And… here it comes…
Tobacco smoke and alcohol are also to be avoided. Don’t shoot the messenger.
What Is the Best Antioxidant for Skin?
What is the best antioxidant for skin health? Let’s list a few, in order of excellence (the order is subject to dispute):
1. Vitamin C – kills free radicals and promotes the synthesis of collagen in the body.
2. Vitamin E – an anti-inflammatory, which is easily absorbed by the skin, due to its being fat-soluble.
3. Vitamin A – another anti-inflammatory, which stimulates collagen and reduces the likelihood of dermatitis.
4. Polyphenols – are phyto-chemicals found in fruits, vegetables and legumes, and include flavonoids, lignans, phenolic acids, and stilbenes. They are all rich in anti-oxidants.
5. Vitamin B3 (niacinamide) – fights free radicals while giving you a more vibrant complexion, and can reduce redness of the skin.
6. Ferulic Acid – stimulates the responses (and therefore the effectiveness) of other anti-oxidants.
7. Silica / Horsetail – excellent supplement for hair, skin, nails and much more
Form Good Daily Habits
A couple other ways to have healthy skin naturally, without harmful creams and other medications, is to drink lots of water that is distilled or filtered, and cleanse your skin often with something that will not cause more harm than good. You probably don’t want to be washing your face with rubbing alcohol, just for example. Prolonged use would make your skin dryer than a Steven Wright special, I would think.
Avoid sunscreen (most sunscreens are terrible) and use a sulphate/paraben free, hypoallergenic cleanser, rather than soap, which can dry out your skin and clog your pores.
If you cut out processed foods and form these daily habits, it will lead to smooth, healthy and radiant skin.
Another great thing for your skin (as well as hair, nails and a slough of other things) is silica / horsetail
There is a whole array of very good and natural skin cleansers at iHerb.com, with thousands of 5-star reviews.
Aloe Vera is very good for the skin. It has antibacterial and antioxidant qualities, and contains many vitamins, minerals and amino acids.
8 Great Health Benefits of the Aloe Vera Plant
Aloe vera is also hydrating and soothing to skin affected by burns, irritations, and dermatological issues.
Aloe vera is quite simply awesome.
Autophagy and Intermittent Fasting
What is autophagy and intermittent fasting?
I plan to follow up this post with an article specifically about what is autophagy and intermittent fasting, so I will describe autophagy as it relates to the skin.
Autophagy is the body’s process of ridding itself of diseased and dysfunctional cells, proteins and pathogens. It reduces insulin levels, resulting in, among other good things, youthful, vibrant and healthy skin. And while doing this, it simultaneously increases human growth hormone, also a promoter of healthy and vibrant skin. The production of human growth hormone declines with age, so if you are getting “long-in-the-tooth”, you will want to consider intermittent fasting, which stimulates autophagy, resulting in more human growth hormone being produced.
Video: Skin Autophagy: 10 Strategies to Rejuvenate Your Skin
Skin Benefits of Intermittent Fasting
There are many health benefits of autophagy and intermittent fasting, but you might be surprised at the magnitude of the skin benefits of intermittent fasting in this article.
Calorie restriction has vast overall health benefits, and the benefits of fasting to the skin are also awesome. Intermittent fasting can help greatly with the growing and maintenance of new skin cells and tissues, by boosting the number of stem cells responsible for these tasks.
Intermittent fasting helps autophagy, and can reduce inflammation and oxidative stress, and also lower insulin levels. These all combat aging, which will tend to manifest itself most apparently in our skin. Fortunately, one of the main benefits of intermittent fasting for the skin is the regulation of proper collagen levels, which decrease with age, as previously mentioned.
The Best Vitamin Supplements for Healthy Skin: Skin Supplements that Work
In addition to knowing what foods to eat for healthy skin, avoiding processed foods and other toxins, and how to obtain the healthy skin benefits of intermittent fasting and autophagy, it may be important to discover some skin supplements that work to benefit your skin health.
The best skin vitamin supplements that I can recommend are not so much a vitamin supplement as a herbal supplement in the form of a freeze-dried aloe vera extract from the Health Ranger. This amazing product supports a TON of health functions aside from being amazing for the skin.
Made from the inner leaf juice of organic Aloe barbadensis Miller and freeze-dried to retain maximum nutrition, our ultra-clean Health Ranger Select Organic Freeze Dried Aloe Vera 200:1 Extract Powder is 200x more concentrated than raw aloe, making it one of the most potent aloe vera extract powders in the world. Every gram of Health Ranger Select Organic Freeze-Dried Aloe Vera 200:1 Extract Powder is equivalent to 200 g of organic raw inner leaf gel.
Our premium organic aloe vera extract powder is certified Kosher and organic and contains no gluten, GMOs, synthetic chemicals, pesticides or preservatives. It is also vegan, non-China, GRAS-affirmed and lab tested for glyphosate, heavy metals and microbiology.
⭐⭐⭐⭐⭐”Best quality of aloe vera I’ve found.”
This is the best quality of Aloe Vera powder I’ve found & have been looking for a long time. Thank you!! -Janice, June 28, 2018
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Okay, we’re just about finished!
Facts About the Sun and Our Skin
Let’s quickly look at a couple of myths and facts about the sun and it’s effects on our skin. If you haven’t read my post about this, here it is.
I implore you to read the above-linked article, but let me just say that there is a strong likelihood that you have been duped, as I was, until fairly recently, and as have most of the world’s population. Of course, I am discovering many such schemes, which are often a complete inversion of the actual truth.
In this case, it is commonly dictated from every direction, that the sun causes skin cancer. It does not. It is very beneficial for health and happiness, in fact.
Can you guess what does cause skin cancer, ironically?
I think you probably guessed it, so I won’t say it. Okay, it’s sunscreen. D’Oh!!
How Healthy Is It to Stay In the Sun for the Whole Day?
The Nutshell Of It
Ok, let’s summarize. I have other things to do and so do you!
We have hopefully learned how to have healthy skin naturally, and listed the top 10 foods for healthy skin, as well as foods that are bad for the skin. These are not really foods, mind you, depending who you ask…
We have listed some daily habits for smooth, healthy and radiant skin, touched on free radicals and the skin, and listed 6 of the best antioxidants for the skin, of which vitamin C was number one.
We have covered other ways to have healthy skin naturally, including autophagy and intermittent fasting, and the skin benefits of intermittent fasting.
What is Bad About Processed Food? | The Monster Among Us
I have presented what I consider not only one of the best supplements for healthy skin, but one of the best products for overall health that I can think of, off the top of my head. Aloe vera is an amazing product with very diverse health benefits apart from being great for the skin.
Also, don’t forget about silica / horsetail. I have come across an amazing product for hair, skin and nails, but also an incredible all-around supplement, which contains silica, but also a ton of other vitamins and minerals, which you can read about through the above link, or directly on the page where it is sold.
Please stay tuned for the upcoming article about autophagy and intermittent fasting for overall health. And in the meantime, go get some sunshine. And remember, of course…
Don’t pick it, or it won’t heal!
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8 thoughts on “Daily Habits That Lead to Smooth Healthy and Radiant Skin – Plus 10 Foods”
The intermittent fasting is working for me in several ways, and it is easy, once you do it for a couple of days or so.
You can buy freeze-dried blueberries from the Health Ranger. Very trusted source for supplements, etc.
I didn’t realise berries were a scarcity in the Philippines…
I have a dry skin issue and need some good reccomendations to have healthier skin.When I look at the list of healthy foods. I can check off many of them as part of my diet. I used to enjoy eating many blue berries,; but since living in the Phil;ippines for the last 4 years I have not had the opportunity.I eat water melon. avocados and many tomatoes but berries are rare here. What can I use in a tropical climate in order to get powerfull antiovidants? i do avoid eating foods that are processed, refined, modified or manufactured. My diet is composed of many healthy foods. I must check my vitamin C, vitamin E and vitamin A to see where I stand with these. Perhaps, I ned to explore the skin benefits of intermitten fadting. If this is very beneficial; I should give it a try.
Aloe vera is so safe. Since you can actually consume it, I don’t see it ever harming someone who puts it on their face. I put it everywhere!
Thanks for your comments!
I love this post on how to have healthy skin naturally. Having a healthy skin starts with what we put into our bodies, so eating the right foods to help, is imperative. I had no idea that watermelon has lycopene to help the skin, so will make a point of including it in my diet on a more regular basis.
Aloe vera is indeed an amazing plant. I have them growing in a pot outside my back door, and often break off a leave to rub the sap on scratches and small cuts. Could I actually rub it on my face, or is it better to use it in a different way? Thank you.
Thank you so much, my friend!
And God bless you, as well. 🙂
Great post on how to have a healthy skin naturally with ten foods, i personally i love all this 10 foods myself,.
We been using other products with ole vera but the Dried Aloe Vera 200:1 Extract Powder seems to be great product to use plus i love the is certified Kosher and organic.
I definitely going to get this Dried Aloe Vera 200:1 Extract Powder for my family and I will update my Review to share my experience with this product.
Thank you and God Bless You
Excellent! Thanks very much, my friend.
Having tried Health Ranger Aloe Vera Powder, I can say that you actually is prolonging your life. I mean, this supplement is packed with the phyto-nutrients our body needs and all the life-giving antioxidants that you’ve mentioned here. All the toxins that got accumulated in the body, like the free radicals, are neutralized, giving us a well-conditioned body that’s far from getting ill.
And in my opinion, if the inner part of your body is in good condition, it extends to the outer part including the skin. When you’re clean inside, then you will also have clear skin and free from blemishes like pimples and wrinkles. I have observed this with a friend who was the one that introduced me to this amazing product, she’s old but she doesn’t look she is. She looks 10 years younger than her actual age!