10 BEST FOODS AND FRUITS FOR A HEALTHY SKIN

Hi my fellow steemians, am back and this time I want to draw your attention to what I recently just learnt and am sure would benefit y'all too.
Now truth be told it's most likely that what is on our plate determines how our skin becomes, how young you look and whether or not you maybe having a skin problem.
Obviously other things such as our lifestyle, genetics and environmental factors sure do play a part, but you'd be hard pressed to find that any nutritionist, dermatologist or esthecian that wouldn't consider food and fruits as a major factor in deciding whether you have a young, youthful looking and clear skin.
So let's look at top 10 best foods and fruits to keep your skin healthy and glowing:

1. Tomatoes: Tomato has an antioxidant called lycopene which helps to protect your skin from UV damage from sunburn. In western diet, about 85% of lycopene is obtained only from tomatoes, and the best place to find them is in tomato paste. A research study was made on 23 women, who were asked to eat 55g of tomato everyday for 12 weeks (giving them 16mg of lycopene). After getting them back to the lab, it was revealed, that a 30% increase in natural skin protection was detected.

2. Spinach: Spinach contains various nutrients that are good for the skin. The most useful vitamins of spinach are vitamin A, C, E and K. The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in epidermis, thus fighting psoriasis, acne, keratin and even wrinkles. A study published in the international journal of cancer found that folks who ate the most spinach developed half as many skin tumors over 11 years as those who ate the smallest amount. That's likely because the folate in spinach helps maintain and repair DNA, reducing the likelihood of cancer cell growth.

3. Blueberries: Blueberries are like green tea and red wine, extremely rich in anti-oxidants, which target the free radicals that are destroying the skin cells. The skin will look younger for longer if DNA-damaging free radicals are neutralized by the anti-oxidants and photochemicals found in the blueberries. They are also an excellent source of fibre, vitamin C/E, manganese and riboflavin.

4. Oysters: Oysters are your skin's best friend. They are loaded with zinc which is known for preventing many skin ailments such as acne, scalp conditions, ulcer, boils and diaper rashes. Zinc is a mineral with big "beauty" benefits because it renews and repairs the skin. It also helps to create collagen, which provides the structural support in the skin. It helps in enhancing immunity as well.

5. Dark chocolate: Dark chocolate is full of flavonoids which protect the skin from UV rays. In a German research study, they gave 24 women a half-cup of special of special-extra-flavonoids-enriched-cocoa everyday, and after three months, the women's skin was moisture, and less scaly, when exposed to UV lights.

6. Strawberries: Strawberries are literally one of the world's healthiest foods. Just one cup has over 100% of the Recommended Daily Allowance (RDA) for vitamin C, 20 percent RDA for manganese and nearly 15 percent RDA for fibre. In other words, strawberries are rich in nutrients that our skin loves to dine on. With a high content of alphahy-droxy acids, strawberries help to slough of dead skin cells, increasing natural skin renewal by revealing the new youth skin underneath. Strawberries also contain ellagic acid, which helps protect the skin from UV rays.

7. Sunflower seeds: Sunflower seeds will make your skin glow. Eating raw sunflower seeds can give you a punch of many vitamins and minerals. Vitamins and minerals found in this amazing little seeds are: magnesium, zinc, phosphorus, potassium, iron, copper, calcium, vitamins B1, B2, B6, A, E, K, and fiber. Vitamin E, in particular, is a very powerful vitamin, needed to help fight the aging process. They are also rich in omega-6 essential fatty acids.

8. Olive oil: Olive oil is rich in oleic acid, one of the fatty acids that keep cell membranes fluid and therefore make skin supple. Olive oil also has small amounts of other essential fatty acids that fight inflammation. Yet another benefit comes in the form of vitamin E and polyphenols, a class of anti-oxidants that protects skin from free radical damage. When you prepare dishes that require oil, aim for olive oil.

9. Sweet potatoes: Snacking on sweet potatoes can keep your skin clear, smooth and young-looking. Orange-fleshed sweet potatoes are rich in beta-carotene, an anti-oxidant that converts to vitamin A in your body, which is in charge of producing new skin cells and shedding old ones. A regular influx of new cells keeps the surface of your skin smooth, fresh-looking and resistant to irritatants and damage. It's no coincidence that some of the best topical healthy skin ingredients in beauty products, retinoic acid and retinol, are dedicated of vitamin A.

10. Kiwis: Kiwis contain large amount of water-soluble vitamin C. Which is needed to produce collagen. This is a "connective" type of protein which helps to firm your skin. With aging, production of collagen decreases and the skin looses it's elasticity. Kiwis are also full of vitamin E and C, which not only fight free radicals, but also help to repair and heal the skin. That's why you can see many skin care products with kiwis extract In them.
    So there it is, 10 best food and fruits to help with your skin beautification and care.
    Thanks for reading and I hope it helps.