Did you know that your skin is the biggest organ of your body? It is important to take care of it and nourish it to maintain a fresh, clear, glowing skin. But how do you do this? Apart from a proper skincare routine, you also need to nourish your skin from the inside.
Let’s look at 4 foods that help you maintain that fabulous skin:
1. Fish
Fish is a great source of protein, which helps with collagen production. Collagen is what keeps your skin from sagging, giving that plump, supple, youthful look.
Fatty fish like salmon, herring and mackerel, contain omega-3 fatty acids that reduce inflammation and keep your skin moisturized. (1)
Get your fish fix in a delicious dish of Maboké (a traditional fish dish originating from the Central African Republic).
2. Tomatoes
Tomatoes are full of vitamin C and all of the major carotenoids. Carotenoids are yellow, orange, and red organic pigments, and they protect your skin from sun damage and may help prevent wrinkling. (2)
If you don’t fancy eating raw tomatoes, try to incorporate more by making a hearty Shakshuka (North African–style poached eggs in spicy tomato sauce).
3. Carrots
Carrots contain a substance called beta-carotene, which protects skin from sunburn. (3) We all know that prolonged exposure to the sun is damaging to our skin. Protect yourself from the inside and outside.
4. Spinach
Spinach is a green, leafy vegetable that is high in nutrients. It contains many vitamins and minerals, including iron, vitamin C and Vitamin A. Vitamin A moderates the production of oil in the skin pores to moisturize the skin. Without this moderation, oil can build up and cause acne. Vitamin A is also needed for growth of all bodily tissues, including skin. (4) Iron deficiency can result in itchy skin and a greater chance of getting skin infections like boils and thrush. (5)
Get your greens in with some flavourful Efo Riro (Nigerian Spinach Stew).
Now that you’re armed with this information, be sure to eat all four of these nutrient-packed foods on a regular basis, because healthy food equals healthy skin.
References:
1: https://link.springer.com/chapter/10.1007%2F978-3-642-12264-4_9
2: https://pubmed.ncbi.nlm.nih.gov/16465309/
3: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1751-1097.2007.00253.x
4: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
5: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4091310/
