15 PLANT-BASED FOODS TO EXPAND YOUR DIET & BENEFIT YOUR SKIN

January 15, 2018 by Renee Tavoularis

By now you have probably discovered the many benefits of consuming a plant-based diet. Plant foods, like grains, legumes, fruits, vegetables, leafy greens, nuts and seeds, are fundamental to good health. A diet consisting primarily of plants provides your body with the phytonutrients it needs to support your overall functioning and well-being.

The advantages of plant foods aren’t merely internal, however. Good nutrition is also vital to outer beauty and vitality. Consuming the plant-based foods on this list will give you more vibrant, glowing skin and support your overall health and wellness.

1. TOMATOES (PREFERABLY COOKED)

Key Nutrients: Lycopene

Benefits to Skin: Supports collagen production; Protects skin from UV exposure.

2. CARROTS

Key Nutrients: Beta Carotene/Vitamin A

Benefits to Skin: Repairs skin tissue; Protects skin from sun damage; Minimizes clogged pores.

3. STRAWBERRIES

Key Nutrients: Vitamin C, Ellagic Acid

Benefits to Skin: Supports collagen and elastin production; Reduces risk of skin cancer.

4. SOY

Key Nutrients: Isoflavones, Protein

Benefits to Skin: Brightens skin; Reduces redness; Tightens sagging skin; Supports collagen production.

5. SPINACH

Key Nutrients: Folate, Vitamin A, Iron

Benefits to Skin: Repairs DNA; Reduces risk of cancer.

6. SWEET POTATOES

Key Nutrients: Carotenids, Vitamin C

Benefits to Skin: Boosts collagen production; Fights free radical damage; Protects against cancer-causing toxins.

7. ALMONDS

Key Nutrients: Vitamin E, Protein

Benefits to Skin: Protects against sun damage; Helps repair skin cells; Fights free radical damage.

8. WALNUTS

Key Nutrients: Alpha-linolenic Acid, Vitamin B, Vitamin E

Benefits to Skin: Helps skin retain moisture; Fights free radical damage; Minimizes premature aging.

9. CHIA SEEDS

Key Nutrients: Alpha-linolenic Acid, Vitamin E, Magnesium, Protein

Benefits to Skin: Reduces inflammation; Minimizes dryness; Boosts collagen production.

10. APPLES

Key Nutrients: Quercetin, Vitamin C, Copper, Vitamin A

Benefits to Skin: Protects against UV damage; Boosts collagen production; Lowers risk of skin cancer.

11. EXTRA VIRGIN OLIVE OIL

Key Nutrients: Essential Fatty Acids; Polyphenols, Vitamin E

Benefits to Skin: Defends against UV damage; Maintains moisture; Protects against premature aging.

12. COCONUT OIL

Key Nutrients: Vitamin E, Capric Acid, Lauric Acid, Capryllic Acid

Benefits to Skin: Softens and moisturizes skin; Defends against bacteria; Protects against sun damage.

13. DARK CHOCOLATE

Key Nutrients: Flavonoids

Benefits to Skin: Hydrates and helps smooth skin; Relieves rough skin; Defends against UV damage.

14. PEPPERS

Key Nutrients: Vitamin C, Capsaicin

Benefits to Skin: Fights free radical damage; Boosts circulation; Helps remove toxins from skin.

15. AVOCADO

Key Nutrients: Carotenoids, Vitamin C, Vitamin E

Benefits to Skin: Protects against free radical damage; Softens skin; Improves skin tone.
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