Magic Garden Foods for Skin
Juicy Walnuts
Providing the same benefits as tuna, making them a great addition to the diet, especially for vegans and vegetarians.
Walnuts are among the richest sources of omega unsaturated fatty acids, according to a review published in 2012.
The authors also estimated that a large percent of the population consumes fewer omega-three fatty acids than are necessary for good health.
Maintaining a balance between these two fatty acids is essential. A typical Western diet contains excessive levels of omega-6 fats, which can cause inflammation and worsen inflammatory skin conditions, such as eczema and psoriasis.
Omega
Some people with skin issues do not consume fatty foods. However, it is important to note that not all fats are the same.
Cold-water fatty fish, including herring, sardines, and salmon, may benefit the skin, as they are abundant sources of omega-3 fatty acids.
Authors of a study from 2016 found that omega-3 fatty acids help reduce the risk of non-melanoma skin cancers, especially in people who have the highest risks.
The researchers found that the acids reduce damage from ultraviolet (UV) radiation and markers of inflammation and immunosuppression in the skin. A diet high in omega-3 acids may, therefore, help reduce inflammatory symptoms and make the skin less reactive to UV rays from the sun.
Fatty fish also provide vitamin E, a crucial antioxidant. Vitamin E protects the skin from inflammation and harmful free radicals.
Almonds
Almonds are rich in unsaturated fatty acids, and they are a particularly good source of vitamin E.
Many seeds are rich sources of antioxidants and unsaturated fatty acids that may help promote healthy skin.
Sunflower seeds
Like nuts, sunflower seeds are rich in protective fatty oils.
According to figures, sunflower seeds also contain substantial amounts of zinc and vitamin E. Both may help to protect skin cells.
Flax seeds
Flax seeds are rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
Grinding fresh flaxseeds into a smoothie or onto a salad can be a simple way to add more omega-3 fats to the diet and keep the skin looking healthful.
Authors of a trusted source from 2011 found that female participants with sensitive skin who took a flaxseed oil supplement for 12 weeks experienced:
- reduced skin sensitivity
- reduced roughness
- reduced scaling
- increased hydration
- smoother skin
Soy
Soybeans contain compounds called isoflavones, which may play an important role in protecting the skin, especially for females.
Authors of a review from 2017 cite findings that suggest that female participants who consumed more of the specific isoflavones found in soy had fewer fine wrinkles and more skin elasticity.
I eat tofu a lot its super yummy!
Garden treats are super healthy!
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