We can’t help but admire beauty models or picture-perfect Korean idols with their smooth healthy skin, and sometimes despite our best efforts at skincare doesn’t seem to be able to improve our situation. While for some it might be due to dermal issues, for the rest of us, the problem might just be in our diets.

Beyond cutting down on the obvious culprits behind poor skin such as oily and greasy food, getting more rest and drinking more water, a complete diet overall sounds far too difficult for most of us. Instead, here we’ve done up a list of simple everyday food to increase our daily intake of to give our skin that extra nourishment it needs.

AVOCADO

Beyond being a millennial’s favourite superfood, avocados are also rich in beneficial fats and contain vitamins E and C, both of which protect the skin from oxidative damage and to create collagen. The specific type of healthy fats present in avocados are also commonly associated with springy and supple skin, so all the more reason you have to grab an avocado milkshake.

Photo Credit: EatingWell

BROCCOLI

Full of vitamins, minerals and carotenoid important for skin health — zinc, vitamin A, vitamin C and lutein — these work together to protect the skin from oxidative damage that normally causes the skin to become dry and wrinkled. Broccoli also contains a special compound called sulforaphane that’s a powerful protective agent against sun damage, boasting some of the most impressive anti-cancer effects found in food too.

DARK CHOCOLATE

As if we need another reason to consume more chocolate, but thanks to its high antioxidant properties, apart from reducing harmful stress hormones that break down collagen in the skin, it also helps the skin to withstand over twice as much UV radiation. Studies have also shown participants experiencing thicker, more hydrated skin that was less susceptible to sunburn and had better blood flow. Overall it also helped to prevent the formation of wrinkles too!

FATTY FISH

We’ve heard the term “omega 3” thrown around a lot in the past decades, but what exactly does it do? Apart from keeping skin thick, supple and moisturized, it also helped to reduce inflammation — the main cause behind redness and acne. It also fights other inflammatory and autoimmune conditions that affect the skin, such as psoriasis and lupus. Of course, that just gives us all the more reasons to indulge in salmon.

GREEN TEA

Green tea can perhaps be considered the healthiest beverage on Earth and is known to improve brain function and weight loss. But apart from those, it also helps to improve skin elasticity and protect against sun damage. Green tea is high in polyphenols and a specific type of antioxidant called catechins that reduces the redness of the skin while improving moisture and elasticity.

RED WINE

Red wine contains resveratrol, a certain type of antioxidant that has anti-cancer effects and pro-collagen effects on the skin. It has also been shown to help with reducing the effects of ageing by slowing down the production of harmful free radicals that damage skin cells. However, it is recommended to drink in moderation as excessive amounts of alcohol would harm the liver, and ultimately the skin too.

SOY

While soy is the usual go-to for meat substitutes in vegetarian and vegan diets, it’s also extremely beneficial for skin care. It contains plenty of isoflavones that can either mimic or block estrogens in the body, whereby daily consumption actually helps to reduce fine wrinkles by improving skin elasticity. On top of that, it also improves skin dryness and increases collagen that keeps the skin smooth and strong.

SWEET POTATO

Interestingly enough, the nutrient found in sweet potato — known as beta-carotene — functions as provitamin A, meaning that it can be converted into vitamin A in the body. While it’s found in other sources like oranges and carrots, sweet potatoes are far richer and can provide four times as much of vitamin A to protect the skin from UV and sun damage. It also adds a warm, orange tone to the skin and gives you a healthier looking glow.

TOMATO

A fantastic source of Vitamin C, Tomatoes contain all of the major carotenoids — including lycopene, lutein and beta-carotene — all of which have been proven to improve the efficacy of sun protection. Having plenty of major carotenoids also makes it an excellent food choice for maintaining healthy skin. Whether as tomato paste or cooked tomato, fairing it with a good source of fat such as cheese or olive oil would boost absorption of carotenoids!

Photo Credit: Marsha

WALNUTS

We all know that eating more walnuts is beneficial for brain development, but there’s actually many more characteristics that make them an excellent food for healthy skin. Just like fatty fish, they’re rich in omega 3 and even more so than most other nuts. One handful of walnuts also contains 6% of the recommended daily intake for zinc that’s essential for healing wounds and combatting bacteria and inflammation of the skin. Still, it’s advised not to take more than 10 walnuts a day due to the amounts high omega 6.

I need more than a pair of hands to count the number of people I know who would cringe at the slight mention of tomatoes, as with many other acquired produce like brinjal, lady’s fingers and olives. I can forgive all of these, but everyone should give tomatoes a chance.

In fact, the benefits of consuming tomatoes are infinite.

We have all heard of certain old wives’ tales, like how tomatoes boost a garden’s fertility. Well, this doesn’t really bother me actually, because I am so much more concerned about how the little red fruit (yes, it is a fruit. Remember how our primary school teachers would tell us that anything that has seeds are fruits?) is one nutrient-dense super food.

Red, plump, juicy and sweet. These are just about the right adjectives to use, and tomatoes are best eaten raw. For starters, if eating raw tomatoes is harder than chewing sand, try drizzling some honey over them. Or chuck them in your sandwich so that your meat patty can distract you. There are many easy ways to eat tomatoes, and if you can just get over the fact that it is but a garnish, you will come to love its taste. If you need to know, I grew up thinking if I want to eat the fries on my plate of Western food, I had to eat that damn red slice too. And it made me cringe so bad.

But it is a completely different story now. To earn your acceptance further? It is your answer to clear, pimple-free skin – the au naturel way. Here, we discuss the five health benefits of eating tomatoes.

1. GIVE ME THOSE ANTIOXIDANTS!

Tomatoes are one of the most common antioxidant fruits. And you know what they say about antioxidants, right? They are essential in fighting diseases, and the power-packed antioxidants found in fresh fruits help combat the free radicals that our bodies frequently produce, hence neutralizing our bloodstream and keeping us healthy.

The antioxidants in tomatoes also prevent maturing of our skin. Yay to good complexion!

2. CANCER? NOOOO.

I will spare you the science lesson, but just remember – packed with folic acid, Vitamins A and C, tomatoes are excellent for preventing cancer and heart diseases. Especially for colorectal and breast cancer. The next time you toss a salad, you know what you must not miss out on.

3. FAREWELL, CONSTIPATION

Your solution to regulating Nature’s Calls. Tomatoes have very high water content, and are high in fiber. Eating tomatoes help to hydrate the body and promote regular bowel movements. Start your day with a pretty red tomato, and I promise Nature will call you within an hour or two.

4. KEEP DEPRESSION AT BAY

Eating tomatoes may not excite you that much, and I am weighing retail therapy’s effects on my happiness level but heck, stocking up on the fruit is a lot more cost-effective in maintaining my well-being. The folic acid in tomatoes is what we have to be thankful for, because it prevents something called the ‘homocysteine’ from forming in our bodies – which are effectively blockages that disallow nutrients to reach our brains. Just that big word alone is enough to cause me depression, so let’s go back to tomatoes.

Oh yes, tomatoes help to regulate our moods and appetite, too!

5. LOOK, MA! GOOD SKIN!

An ancient belief is to eat one raw tomato every day to have clear skin that exudes radiance and a healthy glow. Today, it is tested and proven to be true, and scientists will assure you that the fruit beats any expensive serums and facial creams.

Tomatoes contain ‘lycopene’, the natural pigment that gives the fruit its bright hue. And it is also a type of antioxidant, hence keeps skin looking young and protects against sunlight exposure.

And by the way, as much as I hate science, I trust these points and I promise to consciously inculcate tomatoes in my daily life.