Foods to eat to reduce puffy eye, face bloating and inflammation - if you are searching for this article so here is the right place.
SWOLLEN, RED, and unattractive skin is a nightmare we all want to avoid.
Puffiness and inflammation can cause problems for your complexion, increase aging of the skin, and promote the appearance of wrinkles.
There are many foods that can trigger inflammation in your skin, but there are also many foods that fight inflammation.
First, we’ll take a look at what causes puffiness and inflammation. Then we’ll discuss the foods you should skip, and those you should seek out to help your skin look beautiful.
Puffiness: The How and Why
When you glance in the mirror in the morning, is the skin below your eyes puffy? Puffy eyes are a common problem and are caused by fluid building up between your skin cells. In medical terms, the accumulation of fluid between cells is called edema. It occurs when fluid from your blood vessels is forced into your tissues.
Inflammation and burns to the skin can cause puffiness. Changes in your blood, such as low levels of protein or too much sodium, can also force fluid into your tissues. To battle puffiness with a proper diet, it’s necessary to design meals that have all of the essential amino acids so your blood can make the proteins it needs to work properly.
You also need to make sure to eat a diet rich in natural foods so that your sodium intake is not elevated. Diets high in sodium greatly affect the water balance in your body, causing puffiness in your skin, as well as high blood pressure and kidney problems. Processed foods—particularly soups, salad dressings, and chips— are very high in sodium. Avoid these foods and drink plenty of water to help flush out sodium.
What Is Inflammation?
The immune system is responsible for protecting you from foreign invaders like bacteria and viruses. White blood cells are the army of the immune system. They travel to an infected area of your body and guard it against infection. To do so, they destroy infected cells and engulf viruses and bacteria. White blood cells act like a clean-up crew, vacuuming up broken components of the skin. In the process of protecting and cleaning, however, white blood cells can leak chemicals that harm healthy cells. This release of chemicals increases blood flow to the affected area, resulting in redness and swelling (inflammation).
Inflammation involves an influx of fluid (puffiness) and results in the creation of free radicals that can damage the skin in many ways. Free radical damage to the structural components of your skin means wrinkle formation. If free radicals damage the moisture barrier, your skin can become dry and scaly.
What Triggers Inflammation?
Inflammation in the skin can be triggered by any source of damage, including sunlight, chemicals in your environment, cosmetics, and soaps. Sunlight is you skin’s number one enemy. It is the main reason that skin looks red, puffy, wrinkled, and rough and can have dark spots. Sunlight damages the skin with its ultraviolet radiation.
Sun Exposure Triggers Inflammation and Aging
Damage to the skin through sun exposure is called photoaging. Photoaging can lead to skin inflammation, cancer, wrinkles, and age spots. Sun exposure reduces the number of blood vessels in your skin. Blood vessels provide your skin with the oxygen and nutrients that it needs to repair and rebuild and look beautiful.
When sun exposure reduces the number of blood vessels, the skin becomes malnourished and is unable to repair itself. This damaged skin is unhealthy and tends to get inflamed.
Sunburns are probably the most painful result of too much sun exposure, and cause a great deal of inflammation. Sunburns also cause elastic fibers to clump in the skin, leading to leathery (rough and wrinkled) skin.
To protect itself from sun damage, the skin produces the pigment melanin when exposed to sunlight. In many people, melanin production results in a tan and protects the DNA in your skin from the damaging effects of the sun’s ultraviolet radiation. However, no matter how much melanin you have, sunlight can still damage the skin.
Your Diet Can Trigger Inflammation
The sun is an external cause of inflammation, but making poor food choices can lead to inflammation as well. Junk food and foods that are high in sugar are associated with puffy, zapped-looking skin, so it’s important to avoid foods such as chocolate bars, candy, soda, fried foods, and processed foods for these reasons.
Unhealthy fats such as saturated and trans fats also make inflammation worse. Trans fats are the so-called “bad fats” added to processed foods to extend their shelf life. These fats build up and cause problems in your circulatory system. The bigger problem, however, is saturated fat, which contains arachidonic acid. Too much arachidonic acid in your diet can make inflammation worse.
When a cell is damaged, fats from its cell membrane trigger inflammation messengers to initiate the clean-up process. However, bad fats such as arachidonic acid trigger inflammation that is more intense, and therefore more damaging. In other words, eating bad fats means increased puffiness, redness, and damage to the area. For your skin, this type of inflammation can cause an uneven complexion, puffy eyes, and wrinkles. To avoid this, pass up the butter and fried foods, and reach instead for foods like fish and vegetables that supply your skin with good fats that keep it looking its best.
Making the Right Food Choices
Good fats can counteract the effects inflammation. Essential fatty acids like omega-3s are known to play an anti-inflammatory role in the skin. Foods rich in antioxidants can also help your skin in its fight against puffiness. Antioxidants are capable of neutralizing the free radicals made by white blood cells during inflammation. By neutralizing these free radicals, antioxidants protect the skin’s structures (collagen and elastin) and reduce the formation of wrinkles.
Antioxidants also prevent free radicals from damaging the skin’s moisture barrier, keeping the skin beautiful, moist, and glowing.
Eighteen Foods That Fight Puffiness and Inflammation | Best natural anti- inflammatory foods list
A diet rich in a variety of colorful foods delivers the antioxidants and good fats your skin needs to fight the free radicals caused by inflammation. Puffiness can be further averted with a low sodium diet rich in amino acids and other nutrients.
Feed your skin and starve inflammation and puffiness with the following skin-beautifying foods:
Puffiness Protectors
• Cauliflower
• Cucumber
• Turkey
Inflammation Fighters / anti inflammatory foods
• Barley
• Beets
• Hemp Seeds
• Maple Syrup
• Olives
• Pears
• Pomegranate
• Salmon
• Yogurt
Damage Controllers
• Broccoli
• Cherries
• Grapes
• Honey
• Nectarines
• Potatoes
PUFFINESS PROTECTORS
Inflammation is a natural reaction in your body that occurs every day. When it happens under your eyes, your skin can develop a puffy appearance. Fight back with the help of the following three foods, which contain key vitamins and nutrients to prevent inflammation and puffiness.
1. Cauliflower
This neutral-hued vegetable is packed with nutrients that can help you detoxify, fight cancer, and safeguard your skin against puffiness. A great source of vitamin C, most of the B vitamins, and all of the minerals your skin needs to stay healthy, cauliflower is one of the only white-colored foods that will do your body good.
2. Cucumber
Placing cucumber slices over your eyes has long been heralded as a method to fight puffiness, but eating them can also help you look your best. This is because a cucumber is mostly water, so eating it hydrates your skin, flushes out toxins, and relieves the inflammation that can cause your skin to appear puffy.
3. Turkey
Eating turkey is good for your skin because, unlike red meat, it is low in the saturated fat that can promote inflammation in your skin. It’s also a great source of protein—with one 4-ounce (113 g) serving providing 65 percent of your daily value—and other nutrients.
INFLAMMATION FIGHTERS
Every day, it’s your skin against the world. Sometimes the world wins and your skin gets damaged, leading to inflammation and puffiness. But it’s possible to fight back against damage by including the following nine foods in your eating regimen. While you’ll surely recognize a few, some of the foods may be new to you, so have fun experimenting! Your skin, and your taste buds, will be forever grateful you did.
4. Barley
The fourth most popular grain harvested today is barley, although it is mostly used as feed for animals and to make beer and whiskey. Our skin would greatly benefit if we spent more time eating it ourselves, however, because one cup (157 g) of cooked barley provides 52 percent of your daily value for selenium, a potent inflammation fighter, as well as other valuable nutrients.
5. Beets
Did your mother used to tell you to eat your beets or there would be no dessert? Your mother may have stopped saying it, but scientists will still tell you to eat your beets, or your skin will not look as beautiful as it could. Beets have a deep, ruby red color thanks to their high content of anthocyanins—potent antioxidants that are fabulous inflammation fighters.
6. Hemp Seeds
Hemp is a versatile crop that is used to produce rope, clothing, paper, and many other products. When the hemp seed is shelled, you’ve got one of the most nutritious foods on earth. The seeds, which are commonly made into oil, butter, and flour, are a source of fiber, protein, and many healthy fats that prevent inflammation in your skin and give you a more radiant complexion.
7. Maple Syrup
First recognized by the Native Americans as a good source of energy and nutrition, maple syrup has become a favorite treat the world over. Unlike white sugar, which can actually cause problems for your skin and has also been linked to inflammation, maple syrup contains several nutrients that can benefit your outer beauty. Time to get those pancakes started!
8. Olives
Olives are as rich in nutrients as they are in cultural history. The leafy branches of the olive tree are symbols of abundance, glory, and peace—and for our purposes, you can think of the olives themselves as symbols of beauty and radiance for your skin.
9. Pears
Pears originated in Asia and are related to the apple, another skin-healthy fruit.
Available in the summer and fall, pears come in many different varieties, each offering your skin nutrients to help prevent inflammation.
10. Pomegranate
Considered a super-food, pomegranates have an exceedingly high ORAC (oxygen radical absorbance capacity) value, which is a measure of the antioxidant power of a food. According to this rating, they have the ability to neutralize twice as many free radicals as red wine and seven times as many free radicals as green tea. Your complexion will surely thank you for including this fruit in your diet.
11. Salmon
Salmon is a delicious way to healthy, inflammation-free skin. It is packed with antioxidants, vitamins, minerals, and good fats like omega-3s that promote your skin’s health.
12. Yogurt
Yogurt is back in fashion, and for good reason. Research suggests that it can help your skin fight inflammation and wrinkles due to the probiotics it contains.
These helpful microbes promote healthy inflammation throughout the body, including the skin. Along with riboflavin, a B vitamin involved in energy production, yogurt packs a one–two skin punch.
DAMAGE CONTROLLERS
No matter how much you try to avoid it, your skin can suffer from damage. Your cosmetics may include chemicals that are harmful to your skin, you may forget to apply sunscreen before meeting a friend for lunch on the patio, or you may over-indulge (just a little!) with that plate of fries—no matter the culprit, it’s so easy for your skin to become damaged. But you can take control of that damage with the help of the nutrients in the following foods, which can reduce inflammation, help speed skin recovery, and keep your skin looking beautiful.
With six delicious foods to choose from, you’ll have no problem launching an all-out assault against skin damage!
13. Broccoli
Kiss an Italian and say thank you for broccoli, an amazing vegetable for your skin. In ancient Rome, broccoli was developed from wild cabbage, and it has remained a popular vegetable ever since. When it comes to your skin, broccoli can help prevent and fight inflammation, detoxify, and more.
14. Cherries
People suffering from arthritis are quick to reach for a bowl of cherries, and you should take a tip from them. These sweet, juicy fruits have awesome anti-inflammatory properties and should be included in your diet to avoid inflamed, puffy skin.
15. Grapes
The health benefits of grapes may be most readily associated with red wine, but are there other health benefits in these small, juicy fruits? There certainly are.
Grapes are actually the better choice if you want healthy skin because they contain proanthocyanidins, nutrients that help reduce inflammation.
16. Honey
The preferred food of storybook bears, honey should also be a preferred food for anyone in search of beautiful, glowing, healthy skin. Since the times of ancient Greece, when Olympians used honey to enhance their sports performance, honey has been a sweet choice for health.
17. Nectarines
Few people know that nectarines are actually peaches, just without the fuzzy skin. When it comes to your skin, it doesn’t much matter which variety you choose to eat since both offer your skin the same beautifying nutrients.
18. Potatoes
You needn’t assume that the baked potato on your plate is a nutritional dud; this tuber is packed with nutrients that can help your skin prevent damage. Damage to your skin can trigger inflammation, which can cause your skin to appear puffy and red. But with the help of plain old potatoes, you can bust out a beautiful complexion in no time.
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