Foods for Healthy and Radiant Skin

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As days pass, we are becoming more and more conscious on how our skin would look. Questions such as:  ‘Am I radiant?’, ‘Do I look good?’, ‘Would they think nicely of me with my looks?’. These kinds of considerations have come across into my mind as I age. As a young professional, work can take so much of my time that taking care of my skin can be neglected when the night comes, as I just want to sleep lay down on my fluffy bed and just sleep.


Skincare is one of the most common interest of women nowadays (well, even some men actually). The skin care market is a multi-billion peso industry in the Philippines. Euromonitor study’s prediction that the Philippines’ skincare industry will register a P50.8 billion income by 2021. I constantly notice signs and commercials advertising new products promising younger, smoother skin, but what many consumers don’t realize is that even the foods we eat can impact our skin as much, if not more, than the cleansers and creams we apply topically. By just adding these foods to your diet, there will be no need on splurging on too much and/or very expensive skin care products. For healthier, younger, glow-y skin, try adding these five foods to your diet:


Eating one orange a day or drinking a delicious tangy glass of fresh squeezed orange juice may aid weight loss, boost your immune system, and produce healthier skin. Oranges are packed with water (which helps keep your skin hydrated) and vitamin C. Your body needs vitamin C to produce collagen, a protein that keeps skin firm and fights the appearance of aging. A single medium orange has more than 100% of the daily recommended intake of vitamin C!


The vitamin K in kale helps to reduce the dark circles under your eyes and ‘tightens’ your skin, thereby reducing fine lines and wrinkles according to Dr. David Bank, a dermatologist. Kale is high in potassium, which keeps skin cells hydrated and firm. It also has the antioxidant vitamin K, which helps with blood clotting and may help with spider veins, scars, and circles under the eyes.


The US Department of Agriculture identifies the blueberry as containing the most antioxidants per serving of any fruit. Antioxidants are one of the most important factors in maintaining beautiful skin, and eating blueberries is one of the easiest ways to get them. Antioxidants help fight and neutralize free radicals (one of skin’s worst enemies), which are known to damage skin cells and collagen, causing wrinkles, dry skin, and a host of other aging skin factors. Blueberries are also full of vitamin A, which helps normalize oil levels in your skin, and is very helpful in naturally clearing up acne-prone skin


Salmon is packed with omega-3 fatty acids, a healthy fat that hydrates dry patches. These polyunsaturated fatty acids protect the skin from sun exposure, help repair already damaged skin, and keep cell membranes healthy and hydrated, keeping toxins out and your skin looking supple and soft. Omega-3s may also help increase the production of collagen and elastin, two essentials for soft, no-flake skin. 


Avocados are full of antioxidant carotenoids that not only fight free radicals, which are one of the major culprits of damaged skin and aging, but also help your skin maintain water content and elasticity. Avocados are famously great for skin; high in poly- and monounsaturated fatty acids (like omega 9’s), they keep skin looking firm and dewy, help regenerate damaged skin cells, and reduce redness and irritation. The omega 9’s, in particular, keep your epidural layer (the top layer of skin) moisturized, which gives you noticeably hydrated and healthy-looking skin.