Food that Brighten Your Skin, Food that Whitens Skin, foods for skin brightening- if you're interested in this article so here is the best one.
THERE ARE A NUMBER of reasons why your complexion can appear dull, spotted, or blotchy. Inflammation, sun damage, and poor skin cell turnover, for example, are all factors that might prompt you to reach for concealer and blush. But with a diet rich in nutrients such as folate, chromium, copper, and vitamins A, B12, and C, you can banish the need for makeup and transform your complexion from dull to radiant in no time.
Defeat Dullness
Is your complexion looking a little sallow? It could be because you have too many dead skin cells on the top layer of your skin, or it could be that not enough blood is being circulated to your skin. The look and health of your skin depends on your skin’s two main layers: the dermis and the epidermis. (The third skin layer is the hypodermis, but its role in your skin’s complexion is very limited.)
The dermis is the inner layer of the skin that contains nerves, fat cells, blood vessels, sweat and oil glands, collagen, and elastin. If your dermis fails to produce enough moisture (oil and sweat), your complexion can appear dry, flaky, and pale. Your complexion also can look pale if your blood vessels are not providing your skin with adequate nutrients and oxygen. Having a healthy vascular system means that more blood can get to the farthest parts of your body, like your skin. Keeping your vascular system healthy requires good fats like omega-3s (found in fish), fiber (found in fruits, vegetables, nuts, seeds, and grains), and antioxidants (also found in fruits, vegetables, nuts, seeds, and grains). The dermis is key to having—and keeping—a complexion that glows.
The outer layer of your skin, or epidermis, plays an equally important role in your complexion. It contains melanocytes, or pigmented cells, that, when exposed to the sun, can cause spotting on your skin. The epidermis is otherwise made up of dead cells that slough off over time. (Did you know that 90 percent of household dust is dead skin cells?) New cells generated by the dermis continually replace your epidermis.
If the epidermis becomes too thick, it can give your skin a flaky, white, or even yellow appearance. Certain foods encourage your skin to slough off dead cells, promote healthy skin cell growth, and allow the natural beauty of your dermis to shine through. Exfoliating and using abrasive cleansers on your skin can also help, but you need to be careful: Removing too much of your epidermis can expose your very sensitive dermis. If you’ve ever scraped or burned your skin, you know what this can feel like.
To keep that natural, youthful glow to your skin, your dermis needs to continually grow new, healthy skin cells, a process which requires the help of specific nutrients found in foods. Vitamin A, for example, stimulates skin cells to divide (mitotic cell division) and increases the rate at which your skin creates new cells, giving you a more radiant complexion. Folate and vitamin B12 are also needed for cell division. Such vitamins can be found in foods like brewer’s yeast, mushrooms, and wheat germ—just to name a few—and can give your skin a glowing complexion.
What Is Rosacea?
Rosacea is a skin disorder that causes redness on the cheeks, nose, chin, and forehead. People with rosacea can also have small visible blood vessels and bumps or pimples on their face. They sometimes have watery, irritated eyes as well. According to the National Rosacea Society, 70 percent of people with rosacea say it negatively affects their self esteem and social life.
Sun exposure, wind, emotional stress, alcohol consumption, spicy foods, medication, and dairy foods are some of the common triggers of rosacea.
Treating your skin gently and eating foods that fight inflammation can help reduce the symptoms. Antibiotics can also be used to treat rosacea, due to their anti-inflammatory properties.
Dump the Concealer
In addition to eating foods that encourage cell growth, you can also improve your complexion by adding foods that fight inflammation to your diet.
Inflammation, which often appears in the form of red or blotchy skin, is caused by trauma (rubbing of the skin, ultraviolet light, or chemical damage), allergic reaction, or rosacea. Consuming foods rich in essential fatty acids and antioxidants, such as sardines, oranges, strawberries, and mangosteen (all of which are featured in this chapter), is one of the best ways to fight this inflammation.
Spot It
Is your complexion spotted? Age spots, freckles, and moles can make your complexion appear uneven. While some consider these spots a problem, others see them as a unique dimension of their beauty. Either way, it is important to know that two of these types of spots—freckles and age spots—are caused by sun damage and can actually be prevented with antioxidants found in many foods.
Age Spots
Age spots are collections of melanin, the skin pigment, on the top layer of the skin (epidermis). Like freckles, they are a sign of photoaging (skin damage due to the sun). Age spots can be prevented and potentially reduced with the help of antioxidants; selenium and vitamins A, C, and E are all thought to be particularly helpful.
Be Careful What Remedies You Use
For centuries, people have tried to diminish the appearance of freckles and age spots. Ancient Egyptians used fenugreek oils to fade them. More recently, lemon juice has been used as a favorite lightening remedy, along with modern
cosmetics and bleaching agents. Note that none of these methods is terribly effective. More advanced techniques, such as freezing, chemical peels, dermabrasion, and laser resurfacing, may get rid of freckles and age spots, but these treatments can be painful and may damage healthy skin or cause scarring.
Freckles
When the skin is exposed to the sun, the body attempts to defend the dermis from damage by increasing production of a dark pigment called melanin.
Freckles are concentrated spots of color that result.
The medical terms for the three main types of freckles are ephelids, lentigoes, and lentigines. Common in people with fair skin, freckles are usually round, flat spots that can be yellow-brown, tan, brown, or black. They tend to appear on areas of the skin that see the most sun and become more prominent with age.
Moles
Moles are clusters of colored skin cells called melanocytes, and are typically benign. Though usually small and dark brown, they can be a wide range of colors and sizes, and they can be raised or flat. You can have moles anywhere on your body. Unlike freckles, which are made by sunlight, moles can be present at birth. They may also appear later in life; most people have between 10 and 40 moles by adulthood.
Seventeen Foods That Brighten Your Complexion | Best fruit for skin whitening|Fruits good for skin whitening
Nutrients in foods can help your skin have a glowing, radiant complexion. Foods that fight inflammation, promote skin cell growth, and keep your vascular system healthy can make your skin shine with its full beauty. The following foods are helpful aids to brighten your complexion.
Dullness Busters
• Brewer’s Yeast
• Lima Beans
• Multigrain Bread
• Mushrooms
• Oysters
• Peppermint
• Psyllium
• Pumpkin Seeds
• Sweet Potatoes
• Wheat Germ
Natural Concealers
• Mackerel
• Mangosteen
• Sardines
Spot Preventers
• Chicken
• Oranges
• Sesame Seed
• Strawberries
DULLNESS BUSTERS
Are you faced with a dull complexion when you wake up in the morning?
Perhaps you turn to blush or even pinch your cheeks to try and perk up your look? Luckily, there is a better way to get your bright complexion back—and it’s tasty too! Try adding the following ten foods to your diet and you’ll not only jazz up your skin, but spice up your diet as well. From beans and bread top peppermintand pumpkin seeds, dullness will have no place to hide!
1. Brewer’s Yeast
Also known as nutritional yeast, brewer’s yeast is one of the healthiest foods on earth, and it offers your skin many healthy benefits. It is the yeast that is left behind after making beer or alcohol and is considered a health food because it is easily digested and has a high nutrient content.
2. Lima Beans
Lima beans contain molybdenum, a lesser-known mineral that plays a very important role in the body. They also contain folate, iron, and manganese, all of which promote healthy skin. Toss these beans into your recipes and let your skin glow—it doesn’t get much easier than that!
3. Multigrain Bread
No more white bread. Multigrain bread is here, and store shelves are packed with it. What prompted this revolution in the bread aisle? The many healthy benefits of fiber. Fiber has been proven to lower your risk of heart disease, fight breast cancer and gallstones, improve digestion, help detoxify the body, and improve your complexion.
4. Mushrooms
Earthy and delicious, mushrooms are packed with nutrients, making them a great addition to your skin-beautifying diet. They’re also available in a wide range of varieties, so you can slice, dice, and sauté these fungi in all sorts of ways.
5. Oysters
Oysters are not only delicious, they are also among the most nutritionally balanced foods. Containing protein, carbohydrates, and lipids, oysters are considered so healthy that the National Heart and Lung Institute suggests they be added to low-cholesterol diets. They also contain vitamins A, C, and D, plus many B vitamins, and a high amount of zinc—all of which can make your complexion shine as beautifully as a pearl.
6. Peppermint
Peppermint could be regarded as one of the world’s earliest medicines, with archaeological evidence tracing its use as far back as ten thousand years ago.
The leaves of the peppermint have long been known to soothe upset stomachs and freshen breath, but few people know the health benefits that peppermint offers your skin.
7. Psyllium
Psyllium comes from the seeds and seed husks of the Plantago ovata plant, an herb native to parts of Asia, the Mediterranean, and North Africa. Used in herbal remedies and considered one of the most popular laxatives in North America, psyllium is increasingly finding its way into breakfast cereals and other products, mainly due to its high fiber content.
8. Pumpkin Seeds
Worlds better than candy, pumpkin seeds, also known as “pepitas,” are a good source of many nutrients that keep your complexion bright, including iron, zinc,vitamins, and essential fatty acids. They also contain phytosterols that help lower cholesterol levels and may also promote prostate health in men.
9. Sweet Potatoes
Although sweet potatoes typically grace the dinner table during colder seasons, it is of great benefit to your skin to prepare these wonderful, naturally sweet vegetables throughout the year. Sweet potatoes are a great source of vitamin A, vitamin C, and fiber, all of which add radiance to your complexion.
Vitamin A supports the growth of beautiful new skin cells and stimulates skin cells to divide. It also increases the rate at which your skin creates new cells, giving you a more glowing complexion. In just one baked sweet potato, you’ll find more than 200 percent of the recommended daily value of vitamin A.
Vitamin C acts as a powerful antioxidant that neutralizes damaging free radicals that form in your skin from inflammation or sunlight exposure. One potato provides nearly 30 percent of your daily value.
Finally, the 3 g of fiber you’ll find in one potato help your digestive tract work properly, reducing the number of toxins in your body, which can cause damage to your skin and dull its appearance.
10. Wheat Germ
Wheat germ is a star when it comes to delivering health benefits for your skin.
This vitamin-and mineral-rich heart of the wheat kernel, which gets removed when wheat is refined to make white flour (another reason why you should always choose whole grain products), is a highly concentrated source of nutrients like zinc, magnesium, manganese, vitamin E, and B vitamins.
NATURAL CONCEALERS
Red spots, blotches, and pimples are always problems we wish we could conceal. But instead of reaching for your latest cosmetic solution, why not try preventing the appearance of unwanted blemishes by eating the right foods?
Healthy foods such as the fish and fruit discussed next can help your skin stay healthy and keep your complexion in perfect shape.
11. Mackerel
“Mackerel” commonly refers to the Atlantic mackerel fish, also known as the Boston mackerel, which lives in the northern parts of the Atlantic Ocean. A serving (3.5 oz, or 100 g) of cooked Atlantic mackerel contains about 1300 mg of omega-3 fatty acids, which are among the most potent anti-inflammatory nutrients available.
12. Mangosteen
Ever heard of mangosteen? Probably not. This fruit is a newcomer to most people in North America, and has nothing to do with the more familiar mango.
The mangosteen is actually a tropical evergreen tree that bears fragrant fruit with a sweet, creamy, citrus-like flavor. Considered a super-food because of its antioxidant power, nutrient richness, and delicious taste, the mangosteen is gaining popularity as a fruit to include in any healthy diet—including diets designed to improve your complexion.
13. Sardines
If your skin seems red or blotchy, you may be suffering from inflammation. Low levels of damage and irritation to your skin can cause inflammation of this sort.
But there’s good news: Omega-3 fatty acids, like those found in sardines, can resolve these skin issues and get you back on the healthy skin track.
SPOT PREVENTERS
Murphy’s Law says that if a big social event is coming up, you will most definitely develop unwanted spots in your complexion. Prevent spots on those special days, and every day, by including these four antioxidant-rich foods in your diet—in fact, you may have some of them in your fridge or fruit basket already. Eating right has never been so easy!
14. Chicken
Lean poultry like chicken is a great source of selenium, vitamin B3 (niacin), and the compound CoQ10, all of which can brighten your complexion. Poultry also contains plenty of protein, which helps keep your muscles in gear and your skin tight. With all these elements working for you, you’d be a chicken not to add some to your plate.
15. Oranges
Kiss your age spots good-bye with the help of vitamin C from oranges. These juicy, sweet fruits are grown in the southern United States, Brazil, Mexico, Spain, China, and Israel. Before the twentieth century, oranges were expensive, and some cultures gave them as a treat in Christmas stockings. Today, oranges are widely available and easily affordable—and they are a great way to fight the signs of aging.
16. Sesame Seeds
Sesame seeds date back more than 5,000 years and are believed to be one of the oldest condiments known to man. Ancient Egyptian tomb paintings even depict the seeds being added to bread dough—a practice still popular today. And it’s no wonder that these seeds have withstood the test of time—they’re versatile, full of flavor, and packed with nutrients that help your skin have a radiant, bright complexion.
17. Strawberries
It might surprise you to discover that there are more than six hundred varieties of this sweet, juicy berry. If they aren’t already your favorite fruit, strawberries may soon be when you discover how they can improve your complexion.
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