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Best Foods for Healthy Skin & prevent cancer!

sliced avocados, Not all fats are evil. Omega-3 fatty acids are just one example of healthy fats  and they’re especially important for those who want to prevent fine lines and wrinkles. 

“Omega-3 fatty acids reduce inflammation that can lead to wrinkles, and they prevent collagen breakdown,” says Keri Glassman, RD, a nutritionist based in New York City. 

Good sources of these fats recommended by the National Institutes of Health include things like walnuts and flaxseed. 

You can also enlist the help of avocados, which are packed with nutrients that benefit the skin. “Avocados are high in sterolins, which help soften and moisturize the skin,” says Glassman. “

They also have vitamin E, which enhances the skin’s collagen production while sealing in vital moisture.”And prevent cancer.

Collagen is a fibrous protein naturally produced in the body that helps repair connective tissue, and keeps our hair, nails, and skin strong, says Zeichner. Eating food rich in vitamins A and C, like blueberries and kale, has also been shown to increase collagen production, past research has shown. 

Pick Proteins That Are Lean and Fat-Free, oysters, Larry Zhou/iStock, Aside from fish, eggs, chicken, and turkey breast.

one of the best sources of protein is lean red meat, says Jessica Wu, MD, an assistant clinical professor of dermatology at the University of Southern California in Los Angeles and the author of Feed Your Face.

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Red meat contains the amino acids glycine and proline, previous research has shown, and per a study published in January 2018 in Amino Acids, these are components involved in the synthesis of collagen.

 But red meat is also high in saturated fat, and produces a chemical called TMAO (trimethylamine N-oxide) that may be linked to heart disease, according to a study published in December 2018 in the European Heart Journal. In the study, people whose diets were high in red meat had triple the levels of TMAO in their systems.
 

To keep your heart healthy, the American Heart Association recommends sticking to proteins with unsaturated fats, like fish, or choosing red meats that are lean, fat-free, and unprocessed.

Because of their zinc content, oysters are also effective in the fight against dry, aging skin, says Howard Murad, MD, an associate clinical professor of medicine at the University of California in Los Angeles and the author of The Water Secret. 

“Zinc is not only an essential component for collagen production and healing,” he says, “it’s a powerful anti-inflammatory.” 

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Inflammation is how the body communicates to our immune systems to jump into action if we’re injured, but it can also cause flare-ups in our skin that come in the form of swelling, rashes, and redness.

per an article published by InformedHealth.org. Zeichner says foods rich in vitamin A or zinc, like fortified cereal, beans, spinach, and oysters, can help reduce inflammation in the skin And prevent cancer .

 Fruits and vegetables contain the building blocks for soft, smooth, healthy skin. Blueberries, raspberries, and blackberries, as well as pomegranates, are rich in skin-friendly antioxidants, which, says Dr.  

Murad, “assist in cellular renewal and help cells stay plump with water.”

Antioxidants are molecules that help prevent damage to cells by neutralizing what are known as free radicals, which are byproducts harmful to tissue cells, according to the National Center for Complementary and Integrative Health And prevent cancer.

Experts also single out tomatoes as being effective in keeping fine lines and wrinkles in check. “Tomatoes are rich in the antioxidant lycopene, which has been shown to fight sunburn and sun damage that can lead to wrinkles and skin cancer,” Dr. Wu says. 

Lycopene is thought to protect skin and potentially treat skin cancer by preventing tumorous cells from spreading. 

A recent study published in January 2019 in the Journal of Cancer found that while the role of lycopene in treating skin cancer is still unclear, the antioxidant did appear to stall or reverse cutaneous squamous cell carcinoma, a type of skin cancer.

Drink (Water, That Is) to Your Skin’s Health, is good for your skin, but you don’t have to go overboard. The goal is to avoid dehydration.  

Water intake varies based on your age, gender, and other factors such as pregnancy, but in general, water recommendations from the National Academies of Sciences, Engineering, and Medicine suggest 15 cups of water per day for males age 19 and up, and 11 cups per.

What foods and drinks are bad for your skin:

Refined carbohydrates – white flour foods such as white bread, pasta, and white rice have a high glycemic index. 

This causes an insulin surge after consumption and leads to the production of androgen hormones that cause sebaceous glands to produce more oil and cause acne.

Sugar/corn syrup – soda, juices, sports drinks, protein-granola bars cause inflammation and destruction of collagen and elastin in the skin that leads to wrinkles and premature aging and also the same mechanism as with refined carbs.

 where an increase in serum insulin leads to more oil production by sebaceous glands and the overproduction of oil leads to clogged pores and acne.

Dairy products – high inflammatory food that will contribute to skin conditions such as acne, eczema, and wrinkles.

Overconsumption of alcohol – pro-inflammatory, causes dehydration, increases likelihood of broken capillaries due to skin vasodilation, increases skin dullness, and wrinkles formation. 

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Best Foods for Healthy Skin:

Though it may sound counterintuitive, the high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes,” says Baumann. 

“And because watermelon is low in sugar—well, compared to many other fruits—you don’t have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles.”

“Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne,” says Dr. Kaleroy Papantoniou, a cosmetic dermatologist. 

“It’s great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment.”

Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner. 

In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group.

“This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A … which also happens to be a form of the main active ingredient in Retin-A,” says Baumann. “This vitamin has been found to decrease the skin’s oil production, and there’s also some evidence that it can improve psoriasis.”

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 E, good fats, and phytonutrients,” says Papantoniou. Seriously, is there anything this fruit can’t do?

Walnuts amp up collagen production because they are also high in omega-3 fatty acids, says Papantoniou. 

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.

 Walnut’s rich omega-3 content also helps reduce stress and diminish the risk of heart disease.

This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover, says Zeichner. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne.

 Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins.

Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin’s defense against skin cancer.

Foods that lower your risk of cancer

Flaxseeds
They’re a top source of alpha-linolenic (ALA) omega-3 fatty acids, which are tied to lower breast cancer risk. 

Clinical trials have also found that flaxseeds have the potential to slow the growth of tumors in women who’ve already been diagnosed with breast cancer.

 And here’s a tip: Choose ground flaxseeds over whole ones whenever possible—grinding the seeds makes their nutrients more bioavailable, research shows.

Kale
It’s another cruciferous vegetable, so you know these hearty leaves have good stuff going for them from a cancer prevention perspective.

 A single cup of chopped kale serves up more than a day’s worth of antioxidants like vitamins A and C, both of which can scrounge up free radicals and stop them from causing cell damage that could potentially lead to cancer.

Apples
Can having one a day really help keep the doctor away? Regular apple eaters have a lower risk for lung cancer as well as certain types of breast cancer, according to the American Institute for Cancer Research (AICR). Just be sure to have the skin too.

 “The flavonoid quercitin has been associated with a reduced risk of certain cancers, and the highest concentration is found in the skin,” says nutrition expert Erin Palinski-Wade, R.D.

Cauliflower
Broccoli’s paler cousin is also a cruciferous vegetable, and it boasts similar cancer-fighting abilities. 

So feel free to fill up, well, as often as you can. A Harvard study of some 124,000 adults found that women who gobbled up more than five servings of crucifers like cauliflower a week were less likely to get lung cancer compared to those who ate the veggies less frequently.

Walnuts
Like flaxseeds, walnuts are rich in ALA omega-3 fatty acids. But that’s not all. They also serve up antioxidant compounds like ellagitannins, melatonin, and gamma-tocopherol, which the AICR says could combat oxidative stress and inflammation. 

Just keep your portions in check, since walnuts are calorie-dense. A one-ounce, 150-calorie serving is all you need, says Palinski-Wade.

Garlic
Population studies have tied higher garlic consumption to lower cancer rates, particularly when it comes to gastrointestinal cancers.

according to one review. Garlic contains sulfur compounds that exert antimicrobial activity as well as inhibit cell-damaging carcinogens, the researchers note. 

To reap the biggest benefits, chop or crush your garlic and let it sit for 10 minutes before adding it to your cooking.

The brief rest helps the garlic produce more sulfur compounds, the AICR points out.

Oatmeal
Oats are an easy, delicious source of whole grains, which may boast serious cancer-fighting abilities.

People who get three servings of whole grains daily have a 15% lower cancer risk overall compared to those who get less, concluded one major study.

The benefits are even more impressive when it comes to colorectal cancer in particular: Three daily servings of whole grains could slash your risk by as much as 17%, the AICR notes.

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