<p>Although topical skin care is important, a balanced diet is essential to keep skin beautiful and healthy.</p>

<p style="text-align: left;">Beautiful and healthy <a href="https://www.lofficielusa.com/beauty/how-to-use-serum-what-is-right-for-your-skin" target="_blank" rel="noopener">skin</a> is anyone's dream. It is no wonder that <a href="https://www.lofficielusa.com/beauty/best-face-masks-model-celebrities-fashion-month" target="_blank" rel="noopener">skincare</a> products are increasingly in demand. However, only topical products are not enough to conquer the skin of dreams. Your diet also plays a significant role in that goal.</p>
<p style="text-align: left;">&ldquo;A balanced diet is among the main items that help to leave the skin beautiful, young, and hydrated. It is the <a href="https://www.lofficielusa.com/wellness/best-foods-for-anxiety" target="_blank" rel="noopener">foods</a> that you consume regularly that define the appearance and quality of the skin tissue, not just in a month, but also in a year or two,&rdquo; explains Dr. Marcella Garcez, a nutritionist and professor at the Brazilian Association of Nutrology. Therefore, it is important to invest in nutrient-rich foods that are able to keep skin cells and tissues healthy. Below the specialist shares 10 of these foods.</p>
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<h4 style="text-align: center;">Cabbage</h4>
<p style="text-align: left;">Rich in fiber and low in calories, cabbage is extremely nutritious, containing vitamins A, B6, C, and K, minerals such as magnesium, calcium, and potassium and also sulfur and nitrogenous bioactive compounds. &ldquo;Thus, cabbage has a high antioxidant and detoxifying property, helping to reduce skin hyperpigmentation and stimulate <a href="https://www.lofficielusa.com/beauty/benefits-collagen-skincare-beauty" target="_blank" rel="noopener">collagen</a> production and cell renewal. As a result, the skin becomes more uniform, and is also an important adjuvant in the treatment of <a href="https://www.lofficielusa.com/beauty/how-to-treat-prevent-maskne-acne-from-wearing-masks" target="_blank" rel="noopener">acne</a> scars,&rdquo; highlights Dr. Marcella.</p>
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<h4 style="text-align: center;">Sweet Potato</h4>
<p style="text-align: left;"><a href="https://www.lofficielusa.com/beauty/why-you-should-use-retinol-skincare" target="_blank" rel="noopener">Retinol</a>, an active derivative of vitamin A known to fight acne and reduce wrinkles and expression lines, has become a popular skincare ingredient on the market. The problem is that retinol can irritate the skin, causing redness and flaking, especially in people who have sensitive skin. &ldquo;The alternative then is to consume foods rich in beta-carotene, such as sweet potatoes, since the substance is converted into vitamin A by the body. Vitamin A from sweet potatoes can protect the skin against depigmentation, pore clogging and inflammation caused by free radicals,&rdquo; says the nutrologist.</p>
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<h4 style="text-align: center;">Lemon</h4>
<p style="text-align: left;"><a href="https://www.lofficielusa.com/wellness/why-should-we-drink-lemon-water" target="_blank" rel="noopener">Lemon</a> has a number of benefits, acting as a natural astringent capable of giving firmness and lightening the skin. However, its topical use is not recommended because, due to its acidity, it can cause spots and burns on the skin when exposed to the sun. But, according to the expert, lemon can also work miracles for the skin when ingested, since it is able to increase collagen production, fight free radicals, and reduce acne scars.</p>
<p style="text-align: left;">&ldquo;Even the lemon peel has beneficial properties. Studies show that the flavonoids present in the lemon peel are anticarcinogenic, that is, they prevent the formation of tumors," she explains.</p>
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<h4 style="text-align: center;">Pumpkin</h4>
<p style="text-align: left;">&ldquo;Rich in enzymes and alpha-hydroxy acids, the pumpkin can soften the skin and restore its pH. In addition, because it contains an abundance of fiber and zinc, the food also helps to regulate the amount of oil produced by the sebaceous glands present in the skin,&rdquo; the doctor says.</p>
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<h4 style="text-align: center;">Red Fruits</h4>
<p style="text-align: left;">Although small, fruits such as strawberries, cherries, blueberries, raspberries, and blackberries are extremely beneficial for the skin, as they are rich in polyphenols and other antioxidants such as Vitamin C. According to the expert, red fruits still improve brain health, lower cholesterol, regulate blood sugar levels and intestinal activity, and reduce the risk of cardiovascular diseases and diabetes.</p>
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<h4 style="text-align: center;">Legumes</h4>
<p style="text-align: left;">High glycemic index foods, such as chocolates, rice, and flour, cause a spike in blood sugar levels as they are quickly absorbed by the body, which can lead to the appearance of blackheads and pimples, in addition to cardiovascular diseases, type 2 diabetes, and stroke. So, if you want to see your skin clean, the ideal is to eat low glycemic index foods, such as chickpeas, beans, lentils, and peanuts. "In addition to preventing the onset of acne and other diseases, low glycemic index foods still promote greater satiety after meals, delaying the onset of hunger and preventing obesity," observes Dr. Garcez.</p>
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<h4 style="text-align: center;">Papaya</h4>
<p style="text-align: left;">According to the nutrologist, papaya has an enzyme called papain, which is able to promote cell renewal, unclog pores, moisturize the skin, soften acne scars, and even prevent the appearance of blackheads and pimples. "The fruit is also rich in nutrients such as potassium, magnesium and vitamin A and C, which help to improve the elasticity and firmness of the skin and reduce the appearance of wrinkles and expression lines", she explains.</p>
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<h4 style="text-align: center;">Quinoa</h4>
<p style="text-align: left;">A cup of cooked quinoa has 17 to 27 grams of fiber, which favors intestinal activity and reduces constipation. With this, the toxins will be eliminated from your body regularly, resulting in clear and uniform skin.</p>
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<h4 style="text-align: center;">Fish</h4>
<p style="text-align: left;">Fish are rich in <a href="https://www.lofficielusa.com/wellness/omega-3-fatty-acids-health-benefits-skincare" target="_blank" rel="noopener">omega-3s</a>, a type of fat capable of protecting the skin from sun damage, thus preventing premature aging and the appearance of skin cancer and blemishes. &ldquo;You can get omega-3s by eating fish like anchovies, sardines, corvina, and mackerel. However, the best source of omega-3s is wild salmon with skin, which is also rich in antioxidants, protein, vitamin B, potassium, and selenium ,&rdquo; recommends the expert.</p>
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<h4 style="text-align: center;">Cauliflower</h4>
<p style="text-align: left;">&nbsp;&ldquo;A source of fiber, phosphorus, magnesium, folate, and vitamins B6, C, and K, cauliflower is rich in a powerful amino acid called histidine, which, like omega-3s, prevents ultraviolet rays from causing damage to the skin,&rdquo; she shares.</p>
<p style="text-align: left;">However, it is important to remember that exclusively eating any of the foods above isn't the answer to glowing skin. "The ideal is that you maintain a balanced diet and consume a large amount of fruits and vegetables to keep your skin always beautiful and healthy, and your body functioning properly," concludes Dr. Garcez.</p>
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10 Foods to Eat to Make Your Skin Glow

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