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10 Foods for Healthy Skin

Vegan-friendly foods to include in your grocery list and beauty collection

Written by: 100% PURE ®

The best health hack for feeling your best can be as simple as visiting your local supermarket. Maybe you’ve already gotten the memo on superfoods: they’re great for overall health and in some cases, chronic conditions. But did you know that certain supermarket foods can also serve as complexion game-changers?

Grab your shopping lists – we’re going over the best vegan foods to a more healthful and beautiful you!

The Top 10 Foods for Healthy Skin
#1: Avocados

Avocados contain high concentrations of healthy fats, which can help prevent inflammation within the body. They’re a great source of vitamins C, E, K, B5 (or pantothenic acid), B6, and potassium. Avocados are loaded with dietary fiber, which helps reduce the risk of heart disease, type 2 diabetes, and obesity.

Ready to eat your way to beautiful skin? When applied topically, these super fruits are skin care gems. Due to their high healthy fat index, avocados keep the top layer of your skin moisturized for a soft, smooth complexion.

Avocados are also filled with antioxidants and regenerative nutrients like vitamins C and E, which help to protect skin from damaging free radicals. Vitamin C supports elastin and collagen production (both tend to decrease as we age). Vitamin E works to soften and repair damaged skin.

#2: Red Wine

There’s more to drinking red, red-wine than unwinding after a long day at the office. Turns out vino can lower your cholesterol while also protecting your heart, by lowering your cardiovascular risk factors. Red wine is high in antioxidants like resveratrol, which has been linked to lower levels of coronary artery disease. Red wine also contains flavonoids to to help fight free radical and UV damage.

Specifically, red wine resveratrol has been touted as having both anti-aging and complexion-changing abilities. Resveratrol works by protecting your skin against free radicals, which are one of the biggest culprits contributing to fine lines, wrinkles, and environmental damage.

Red wine is packed with flavonoids and tannins, which help fight the signs of premature aging by supporting collagen and elastin production. Due to its anti-inflammatory and antimicrobial properties, applying red wine topically may also inhibit the growth of acne-causing bacteria while preventing future breakouts.

Green tea leaves
#3: Green Tea

As one of the most popular beverages on the planet, green tea packs some impressive health benefits – perhaps earning it a health halo! This superstar ingredient has a shining reputation for its high levels of antioxidants and polyphenols, which bind to free radicals – neutralizing them before they can cause harm. The catechins in green tea have also been shown to function as anti-inflammatory and anticancer agents.

The health-promoting benefits of green tea aren’t just found in what we drink, but also the skin care products we use! Green tea is chock full of polyphenols or catechins, which are potent antioxidants that help reduce inflammation, prevent oxidative stress, and reduce acne flare-ups. The catechins in green tea reduce irritation, redness, and swelling.

Beyond giving your skin an antioxidant boost, green tea can also help protect skin and hair from damaging UV rays and other environmental stressors. This beautiful beverage also contains vitamin E, which can help hydrate skin and support new skin cell growth.

Oil pour
#4: Olive Oil

Olive oil is rich in monounsaturated oleic acid. Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer. Apart from its beneficial fatty acids, it contains high amounts of vitamins E and K, and is loaded with powerful antioxidants, which help with slowing down cardiovascular disease. The antioxidant polyphenols in olive oil could also quench damaging free radicals.

Olive oil contains the fat-soluble vitamins A, D, E, and K that are beneficial for skin. Olive oil’s potent antioxidant content helps with premature aging, and can create a protective occlusive barrier over the skin. Its potent antioxidant properties also strengthen skin cell defense against free radical damage. Due to its antibacterial properties, olive oil may be used to treat bacterial infections of the skin.

#5: Tomatoes

If you’re looking to do wonders for your health, consider eating more marinara sauce. Tomatoes are rich in the antioxidant lycopene, which has been linked to reduced risk of heart disease and cancer. Tomatoes also contain the high-powered vitamins beta-carotene (which becomes vitamin A when consumed), E and C, and potassium.

Eat red, don’t turn red – these fruits contain powerful anti-UV properties that keep skin safe from the sun. Tomato lycopene has been praised for increasing skin protection and decreasing redness, brought on from sun or UV exposure.

Lycopene can also turn back the clock by preventing skin discoloration, textural changes, and fine lines or wrinkles. These juicy fruits also contain high contents of potassium and vitamin C, which helps to transform the dullest of skins and restores glow to the skin. We lyco-that a-lot-o!

#6: Carrots

Ever wonder how Bugs Bunny was capable of outsmarting almost anyone? Hint: it was the carrots! Carrots contain a variety of nutrients and antioxidants like beta carotene and vitamin C, which helps boost your immune system. They’re a weight-loss-friendly food and have been linked to reduced cancer risks and improved eye health. Careful not to eat too many carrots – you could end up looking like an Oompa Loompa!

Carrots contain vitamin A (a relative of anti-aging retinol), which encourages production of newer, healthier skin cells. It helps slow down your skin’s aging process by decreasing collagen breakdown, resulting in less fine lines and wrinkles. Vitamin A also strengthens your skin by promoting firmness, elasticity, and youthful tone.

The same beta carotene that gives carrots their orange color can also brighten your skin and make it glow. Carrot seed oil is a great ingredient for reaping the benefits of carrots in your beauty routine, and can offer light moisturizing benefits too.

Blue berries
#7: Blueberries

Don’t worry – these superfoods won’t turn you into a giant blueberry! The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries makes them nutritional superstars. Blueberries also support heart health, and studies suggest they can lower the risk of cancer. Other studies claim that blueberries may even improve your memory!

These tiny but mighty berries are definitely considered a healthy food for skin. Blueberries are jam-packed with vitamins and antioxidants, making them an incredible natural skin treatment. The antioxidants present in blueberries combat free radicals from sun exposure, which can cause damage to our skin over time and speed up the aging process.

Blueberries also provide stunning deep purple pigment for natural makeup products!

#8: Kale

If you shouldn’t judge a book by its cover, then you can’t judge the rough and tough looking green known as kale. Kale beats out many nutritious fruit and vegetable contenders in terms of antioxidants, and is a strong source of fiber, calcium, and iron. It’s one of the best sources of lutein and zeaxanthin, nutrients that absorb and neutralize the free radicals created by UV light. Kale-yeah!

This leafy green is jam-packed skin-loving vitamins A, B, C, and K, as well as antioxidants and phytonutrients. The dark leafy green also helps to tighten pores, reduce dark circles, promote collagen production, increase cell turnover, prevent free-radical damage, and detoxify the skin.

#9: Cucumbers

Cucumbers are a huge hydration-boosting fruits, containing as much as 96 percent water content! Cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for aiding in weight loss. Cucumbers contain antioxidants like flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.

Cucumbers are one of the best foods for clear skin. The peels contain silica, which can help firm up sagging skin and keep your complexion looking glowy and healthy. Cucumbers contain vitamin C and caffeic acid, which both fight to reduce inflamed or irritated skin. Its mild astringent properties can also help to tighten pores, while gently de-puffing.

#10: Oranges

Oranges are an excellent source of vitamin C. Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and preventing recurrent ear infections. Thanks to the presence of magnesium, oranges can help keep blood pressure in check and have the potential to lower cholesterol.

Vitamin C is an antioxidant that is essential for the synthesis of collagen, a protein which makes up the skin's structural integrity. Antioxidants in oranges help protect skin from free radical damage known to cause signs of aging. Oranges have a high content of citric acid, which aids in skin exfoliation and helps to dry out acne, improving the overall look of your skin.

If you’re looking to enhance skin health, we have many beneficial products naturally made with many of these skin-healthy foods. If we are what we eat, then these top 10 vegan foods will have you feeling and looking fine in no time!

We carefully hand-select products based on strict purity standards, and only recommend products we feel meet this criteria. 100% PURE™ may earn a small commission for products purchased through affiliate links.

The information in this article is for educational use, and not intended to substitute professional medical advice, diagnosis, or treatment and should not be used as such.

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