50 Best Foods For Your Skin

 

We know the importance of sunscreen for our skin, as well as the importance of moisturizer… But what about the importance of food to our skin health? You may not have realized the crucial part that our food intake plays in providing us with the vitamins and minerals our skin needs to be nourished. So, what is it that makes the food we are eating necessarily good for our skin? 

When looking at the study done by Tuft University of Boston, on 1300 foods and their measured ORAC value, they found that plant-based foods contained significantly more antioxidants than non-plant foods. The ORAC value represents the unit of antioxidants, the higher the antioxidant content, the better. Foods with high antioxidant content can lower the risk of disease, cancer, and degeneration. Antioxidants are what is protecting your cells from free radicals and can prevent cell death (which causes disease and premature aging).  

Antioxidants combat oxidant molecules inside the body. This is important because oxidants react with other molecules inside the body like lipids, protein, and DNA. In doing so, this reaction process damages those macromolecules and is what causes disease and inflammation. Antioxidant molecules protect you by intercepting oxidants so that they cannot react with your macromolecules and cause any damage.  

The study highlights some of the most antioxidant rich spices and herbs, but fails to consider the sugar content of the foods they studied. Your sugar intake is extremely important when it comes to skin health. The reason sugar is so bad for the skin is because it causes a process called Glycation (excess glucose in the skin fibers) to occur, which will lead to elastin, and collagen hardening. This breakdown of the skin’s foundation will lead to sagging and wrinkles, something we are all trying to avoid. Let us also not forget that sugar is now viewed as the culprit for most modern world diseases. It is also a close second, to the sun, of the worst enemy for your skin. 

We also must look for collagen-boosting nutrients in our diet, such as minerals, Vitamin A and Vitamin C. These vitamins are highly found in fruits like lemons, oranges, kiwis, and grapefruit. There are a variety of examples of fruits and vegetables that will provide you with those benefits. 

Another variable we should take into consideration is the availability of the foods that are highest in antioxidant levels. The University study listed “Sumac” (a flowering plant used as a spice) on their list as the second highest antioxidant content, but it is quite unreasonable that everyone will begin using it in their cooking. When living a busy lifestyle, there is not always room for research and experimentation, and that is why at the Beauty Doctrine we are making healthy skin attainable for everyone.  

Here we have gathered only the best foods, herbs, and spices that are skin friendly; along with their coordinating ORAC value. We want to provide you with accessible options that are realistic to incorporate into your diet. 

 

Top 50 Best Foods for Skin

ORAC value 


1.

Cloves (ground)

314,446

2.

Cinnamon (ground)

267,536

3.

Oregano (dried) 

200,129

4.

Turmeric (ground) 

159,277

5.

Acai Berry (freeze dried) 

102,700

6.

Cocoa Powder (unsweetened)

80,933

7.

Parsley (dried)

74,349

8.

Basil (dried)

67,553

9.

Sage

32,004

10.

Mustard seed (yellow)

29,257

11.

Ginger (ground)

28,811

12.

Black Pepper 

27,618

13.

Goji Berries 

25,300

14.

Chili Powder 

23,636

15.

Dark chocolate

20,823

16.

Flax hull Lignans

19,600

17.

Pecans

17,940

18.

Paprika

17,919

19.

Elderberries (raw)

14,697

20.

Peppermint (fresh)

13,978


21.

Walnuts

13,541

22.

Hazelnuts

9,645

23.

Cranberries (raw)

9,584

24.

Pears (dried)

9,496

25.

Kidney Beans

8,459

26.

Black Beans

8,040

27.

Pistachios

7,983

28.

Plums

7,581

29.

Lentils

7,282

30.

Garlic Powder

6,665

31.

Blueberries

6,552

32.

Prunes

6,552

33.

Lemon Balm Leaves

5,997

34.

Onion Powder

5,735

35.

Blackberries

5,347

36.

Garlic (raw)

5,346

37.

Cilantro

5,141

38.

Raspberries

4,882

39.

Basil (fresh)

4,805

40.

Almonds

4,454


41.

Dill weed

4,392

42.

Apples

4,275

43.

Peach (dried)

4,222

44.

Raisins (white)

4,188

45.

Dates

3,895

46.

Strawberries

3,577

47.

Cherries

3,365

48.

Cabbage (red)

3,145

49.

Broccoli 

3,083

50.

Lettuce (red leaf) 

2,380


You will notice how spices are the richest in antioxidants, followed by nuts and other dried foods, and last fruits/veggies. This surprised me when I first learned of it because for some reason, I assumed that fruits and vegetables would be the highest in antioxidants. When shaping your lifestyle around health and wellness, take into consideration the impact that herbs and spices have. I would advise you to go bright, dark, and colorful when it comes to food choices (think nuts, dried foods, berries) due to their antioxidant level. This is obviously easier said than done, but hopefully this top 50 list will guide you in the right direction.  

Be well. Be safe. Be beautiful.  

The Beauty Doctrine team (Nadia & Grace)

 

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