I’m pretty sure most of us have been told from young that vegetables are good for us. Eating lots of fresh vegetables improves your health and skin. When you are healthy on the inside, it shows on the outside. As the saying goes, you are what you eat! The food that you put into your body is reflected in your skin, hair, nails, organs and health. If you have bad skin, eat more of the veggies good for skin and you’ll notice your skin heals faster and looks better.
Healthy Food Means Healthy Skin
Our skin needs vitamins, minerals and nutrients just like the rest of our body. Vegetables are a good source of vitamins, minerals and other nutrients that keep us healthy and eating the right ones can also help our skin. In particular, certain vegetables also contain antioxidants, which are compounds that inhibit oxidation.
Oxidation is a chemical reaction that can produce free radicals, thereby leading to chain reactions that may damage the cells of organisms. Antioxidants fight against free radicals and help to counteract their skin-damaging effects.
Some studies have shown that vitamin C and E, have good antioxidant properties, and might help prevent some DNA damage from the sun’s ultraviolet rays.
Skin Nutrients – Antioxidants
The reason why vegetables are good for our skin is that they are rich in vitamins that are antioxidants.
Vitamin A is a group of fat-soluble compounds found in two forms. Retinol is an active form of vitamin A found in animal foods such as liver, meat, poultry, fish and dairy products. Retinol stimulates cell renewal and collagen production to reduce acne-scarring or the appearance of fine lines and wrinkles.
The second type of vitamin A known as precursor or provitamin A carotenoids, is found in fruits, vegetables, and other plant-based products. Carotenoids are dark-coloured pigments that are found in plant foods. Your body can produce the active form of vitamin A from carotenoids found in plants.
Beta-carotene is a carotenoid can be found in red, yellow and orange vegetables in increased amounts. Leafy greens and lettuce also tend to be rich in beta-carotene. Fruits and vegetables with high amount of vitamin A include carrots, spinach, sweet potatoes, kale, spinach, berries, apricots, papaya, cantaloupe, mangoes,
Vitamin C or ascorbic acid is a water-soluble vitamin. Unlike vitamin A and E, vitamin C content in food can be lost through leaching into water when we cook vegetables for too long. Vitamin C is a great antioxidant for your skin and the best way to get the most vitamin C is by eating fresh fruits and vegetables.
Fruits and vegetables with high content of vitamin C include bell peppers (especially yellow ones), kale, broccoli, cauliflower, spinach, snow peas, tomatoes, guavas, kiwifruit, strawberries, oranges, papayas
Vitamin E is another fat-soluble vitamin which has antioxidant and anti-inflammatory properties. Alpha-tocopherol is the most active form of vitamin E.
Vitamin E acts as a natural anti-aging nutrient within your body. Studies have shown that vitamin E reduces inflammation both within your body and on your skin, helping maintain healthy, youthful skin.
Foods high in vitamin E include sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, olive oil, wheat germ oil, and broccoli.
Which Vegetables Are Good?
There are many types of vegetables to choose from. I wouldn’t consider any vegetables as bad but there are some that aren’t as popular because they don’t taste as good or may cause problems such as bloating.
Here are just a few examples of vegetables that can help you achieve better skin and also give a boost to your overall health.
You are probably familiar with broccoli, but have you tried brocollini?
It tastes sweeter and is also an excellent source of vitamins A and C.
Eggplant skins have an intense purple hue which is packed with fibre, magnesium and antioxidants. Eggplants are a good source of niacin and folate — types of B vitamins — which aid in skin cell regeneration and repairing cell damage. Whether eaten roasted, grilled or stuffed, the skin should be left on for its goodness.
The leek belongs to the same family as garlic and onions.
Besides being heart-healthy, they contain manganese which helps to keep the skin healthy.
Tomatoes are an excellent source of vitamin C and of beta-carotene, a form of vitamin A which can help with moisturizing and with healing skin tissue
Eat Your Colours
For a good dose of vitamin C, create a dish using bell peppers, potatoes, broccoli or cauliflower, stir-fried with oyster sauce or roasted in the oven.
For vitamin E, you might try olives, spinach or asparagus. You might also want to know that just one sweet potato can give you a little more than your daily allowance of vitamin E.
So instead of saying eat your greens, we should actually be saying eat your colours to keep your body strong and your skin healthy.
I hope that this article has been helpful to you in learning why you should eat more vegetables for better skin.
If you have any questions or comments, please do leave them below and I’d be more than happy to reply.