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25 SUPER FOOD FOR FAIR SKIN

1. Avacado

Avocados provide a lot of nutrients and benefits for your skin if you eat them regularly. Avocados are rich in antioxidants, vitamins and fatty acids that can really improve your skin from the inside.It has a a great source of both vitamin C and vitamin E.
Avocado oil is rich in fatty acids and is excellent for moisturizing the skin. In addition to vitamin E, avocado oil contains potassium, lecithin, and many other nutrients that can nourish and moisturize the skin.

2. Oranges

Orange juice helps to make you look young and enhances the beauty of your skin. Drinking orange juice regularly helps to improve skin complexion of the face by defeating the aging effects.
Orange has good source of Vitamin C, oranges are not only good for your health but also one of the most important natural skin-care products. Its toning properties improve your skin texture and color. Both Vitamin C and citric acid in oranges restore collagen in your body.

3. Tomatoes

Tomatoes contain a powerful antioxidant called lycopene, Lycopene may be responsible for helping to protect the skin against sun damage.Tomatoes are packed with natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C.

4. Berries

Berries help get rid of dead skin cells. Blueberry and Strawberries are boost up collagen production, minimise fine line and wrinkles due to the presence of vitamin C. Also, omega-3 fatty acids present in berries help lighten the skin tone.

5. Beetroot

This pink coloured fruit comes loaded with vitamins and minerals which make you glow instantaneously. If you include beetroot as a part of your skincare routine, you’ll note that all the dark spots and blemishes will disappear in 5 weeks or so, especially due to the iron, potassium, niacin, copper and vitamin C content. You can also drink a glass of beetroot juice to purify the blood from within and cleanse the toxins, leaving you with a healthy glow on your face.

6. Carrot

Carrot has large amount of beta carotene that helps prevent the degeneration of cells, slows aging and makes your skin glow. Carrots also have a large amount of vitamin C, which promotes collagen growth, reduce acne and dark spots.The vitamin A found in carrot juice also helps keep body tissue, eyes, bones and teeth healthy.

7. Whole Grain

Whole grain is super good for your skin, which helps combat inflammation-related skin damage. Wheat germ provides the B-vitamin biotin. Processed (or refined) flours can cause spikes in insulin, which can create acne. Switching to whole grains instead of processed carbohydrates is not only good for your diet, it can actually improve your skin.

8. Sweet Potato

Sweet potatoes are also an excellent source of beta carotene which is an antioxidant that turns into vitamin A in our bodies. Antioxidants protect our skin from free radicals and vitamin A deficiency is a huge reason for dull, dry skin. Include sweet potatoes in your diet for healthy skin. They are one of the beta carotene foods with rich nutrients for skin.

9. Lemon

Lemons are rich in vitamin C and citric acid, so they can help brighten and lighten your skin when used over time. lemon water helps with immensely is the skin. Packed with super powerful antioxidant vitamin C, lemon water can help the skin with everything from aging to acne.

10. Fish

Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health.
Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny.

11. Kiwi

Kiwis contain a good amount of vitamin C and help protect the skin from the toxic free oxygen radicals that cause DNA damage. Kiwis also promote collagen synthesis and help prevent wrinkles.

12. Soybean

Soybeans can also reduce the visible signs of ageing like skin discoloration, wrinkles, dark spots, fine lines, Organic Soybean Oil has a nourishing, softening and moisturizing effect on skin, hair and nails.
Soybean contains phytoestrogen that boost the production of estrogen in the body that helps reduce the appearance of fine lines and wrinkles.

13.Papaya

Papayas contain vitamins A, C, B, pantothenic acid, and folate and minerals such as copper, potassium, and magnesium. They also contain enzymes like papain and chymopapain that help prevent skin damage by free radicals and have antibacterial, antifungal, and antiviral properties.

14. Egg

Egg has many balanced diets, providing several nutrients -- including minerals and vitamins -- that support your health. Their vitamin A, lutein and zeaxanthin contents nourish your eyes, while their beneficial zinc supports your immune system.Eggs also make a skin-friendly addition to your diet, and their vitamin, mineral and protein content plays several roles in skin health.

15. Spinach

Green leafy vegetables are great for skin and spinach is no exception. Loaded with most useful vitamins like Vitamin A, vitamin C, vitamin E and vitamin K as well as vital minerals, this vegetable plays an important role in skincare.

16. Green Tea

Green tea is an antioxidant powerhouse. Its strong anti-inflammatory and anti-aging. Research suggests that drinking one cup of green tea twice a day over the course of six months may actually reverse sun damage and significantly improve any problems you have with redness and broken capillary veins.

17. Coconut Water & Oil

Coconut water has anti-microbial and anti-fungal properties that reduces the risk of acne causing microbial infection and helps in getting a clear and flawless skin. Coconut oil is one of the best foods for healthy skin whether you cook with it or use it as a lotion. This sweet oil is loaded with “good fats” that restore moisture to the skin.

18. Oats

The benefit from oatmeal as a skin care ingredient. Oatmeal contains an antimicrobial ingredient, which inhibits the spread of bacteria, and oatmeal can soak up excess oil. Oatmeal masks are moisturizing without clogging pores. Using oatmeal in skin care is inexpensive and is easy.
Oatmeal has rich anti-oxidant properties and helps undo damage done to your skin by pollution, UV rays and chemicals. Oats helps reduce itching and inflammation.

19. Almond

Almonds are rich in Vitamin E which helps in reducing signs of ageing and nourishes your skin. Vitamin E has certain antioxidant properties that are known to block free radicals in the body that can play a large role in the ageing process. Almonds are rich in Vitamin E which helps in reducing signs of ageing and nourishes your skin. Vitamin E has certain antioxidant properties that are known to block free radicals in the body that can play a large role in the ageing process. Almond diet regularly in your routine will not only give you clear, acne-free and pimple-free skin but also maintain the softness of your skin.

20. Walnut

Plant-based omega-3s, such as the ones found in walnuts, are naturally anti-inflammatory; they can help seal moisture into your skin and protect it from chemicals and other toxins.Walnuts are also loaded with dietary fiber that helps improve bowel movement. And lastly, researchers found that walnut can help prevent cell death.

21. Dark Chocolate

The Dark chocolate can protect against sun damage, improve blood flow to the skin and increase skin density and hydration. dark chocolates are made in by cocoa,Cocoa have antioxidant and anti-inflammatory properties. When eaten on a regular basis, flavonoids help skin to reflect UV light, which contributes to improved skin appearance.

22.Apple

Apple contain plentiful nutrients for healthy skin. Their high content of vitamin C , dietary fiber, potassium, calcium, and magnesium. helps to build collagen. Vitamin C is a powerful antioxidant, which reduces the free-radical damage to your skin cells caused by pollution or excess sun exposure. Small amounts of skin-brightening vitamin A are also found in apples, in the form of retinoids, which helps to build healthy skin and reduce the risk of skin cancer.

23. Milk

Raw milk, rich in B-vitamins, alpha hydroxy acids, calcium and other potent antioxidants, has so many skin benefits! It will nourish skin cells from deep within and keep skin moisturized all day. Lactic acid in milk will help reduce pigmentation, heal dry skin, hydrate skin, heal acne and relieve sunburn.

24. Banana

Banana,s are rich in potassium and moisture, it will hydrate and moisturizes dry skin, making it soft and supple.The scientific explanation behind banana’s exceptional skin healing properties is that it is rich in dietary fiber, vitamins A, C, K, E, and folate, and minerals such as potassium,calcium, phosphorus, and magnesium.
Bananas, also known as nature's botox, contain super wrinkle fighting nutrients that helps fade age spots and prevent fine lines and wrinkles from forming.

25. Pomegranate

Pomegranates rich in vitamin C and other antioxidants, pomegranates can help delay the signs of aging. These antioxidants also fight skin inflammation and treat acne breakouts and dark spots.They also naturally brighten the skin.
Pomegranates are rich in vitamins C, K, and folate, and minerals like calcium, magnesium, phosphorus, and potassium.

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