Ever heard of the old adage, “You are what you eat?” Well, it has never been truer! As time goes by, exposure to ultraviolet rays can cause premature aging of the skin and a sign of sun damage such as wrinkles, leathery skin, sunburns, skin cancer, and the list goes on. However, feeding your skin with essential supplies can go a long way in protecting your skin from these numerous skin problems, thereby giving it healthy and supple-looking skin. To get amazing results, a natural approach is an ideal way! Including fruits in your daily diet provides you with that natural glow and shine that you have been looking for! So why are you stressing over your facials when all you need is within arm’s reach? Technology has even made it less stressful for you, as you can now easily get all the best fruits for healthy skin at your doorstep at any time.
According to experts,fruits are rich in antioxidants that prevent oxidative damage caused by free radicals. Getting that healthy-looking skin requires a healthy dose of nutrients that can only be gotten from consuming the right fruits and vegetables. Those same fruits that you thought were just meant to satisfy your taste buds and starving stomachs actually do so much more than that! They contain an optimal level of nutrients and minerals, most of which are present in all the best fruits for healthy skin. So if you have not been religious about eating your fruit and veggies, I think it’s high time you start now!
What Makes Up Healthy Skin?
A healthy skin is an oxidant-free skin. It is skin that is well hydrated, blemished, and acne-free and has a fine texture. It is neither dry, flaky, nor wrinkled.
Eating plenty of fruits and vegetables that are high in antioxidants boosts the production of collagen and elastin. These fibers keep the skin firm, thereby delaying skin aging and preventing various skin problems.
Let me quickly fill you in with all the best fruits for healthy skin!
11 Best Fruits for Healthy Skin
1. Watermelon
A healthy skin is a well-hydrated skin, and what better way to get hydrated than through the use of water? As the name implies, ‘watermelon’ is a naturally hydrating agent as it contains 92% water. The high water content in this refreshing fruit hydrates your skin to its peak, giving it that yummy glow. It contains essential vitamins like vitamins C, A, B1, and B6 that help maintain even and radiant skin. Rich in antioxidants, lycopene, and vitamin C, watermelon may help lower inflammation and oxidative damage. It is perfect for sensitive or acne-prone skin types.
2. Mango
Aside from being tasty, mangoes have a long list of benefits, as they have healthy nutrients that can help support your skin and overall health. This succulent fruit is a rich source of fiber and dietary sugar and contains vitamins A, C, E, and K. The antioxidant called zeaxanthin in mangoes may help you prevent premature aging and protect your skin from sun damage, which is linked to free radicals.
Mangoes also serve as an anti-inflammatory agent for the skin.
3. Orange
Generally, citrus fruits are one of the highest sources of vitamin C and good amounts of other vitamins and minerals necessary for healthy-looking skin; however, oranges rank higher! This juicy citrus fruit has the highest vitamin C content amongst all citrus fruits and one medium orange provides 70mg of vitamin C which is essential in the production of collagen, one of the building blocks of the skin.
Aside from being a high source of vitamin C, oranges contain more vitamins, including A, E, B1, B2, B3, B5, and B9. They also help in promoting healthy skin, reducing the appearance of wrinkles, and assisting in the healing process of blemishes.
4. Papaya
Papaya, also known as paw-paw, has gained immense popularity for its wonderful results in terms of skincare. Several antioxidants are found in papaya, most notably vitamins C, A, and E which help boost the immune system. It has also been used in many skincare products over time, so if you are longing for healthy, clear, and blemish-free skin, then you should start thinking of making papaya part of your daily diet.
Who knew cucumbers were actually fruits and not vegetables? Apparently, they are from the same family as watermelons and pumpkins. Well, this super fruit helps moisturize and soothe the skin as it has a high level of moisture, which is essential for healthy and glowing skin. They have small amounts of vitamin K and vitamin A that boost the immune system and subsequently boost the production of collagen.
Antioxidants such as beta-carotene in cucumbers can help fight free radicals in your body that ravage the skin and cause numerous skin problems. Putting them on your skin may help ease sunburn pain, swelling, and damaged skin.
These molecules are solely responsible for the damaging of cells and increased oxidative stress that promotes the aging of the skin and other skin issues; the antioxidants present in tomatoes alleviate the chances of this happening. They are alsoa great source of vitamin C, potassium folate, and vitamin K.
7. Kiwi
High in antioxidants (Alpha-tocopherol), vitamin C, and dietary fiber, kiwi fruit fights against free radicals, thereby preventing oxidative stress, which can result in cell damage and signs of aging. The physical appearance alone of the kiwi fruit shows that it is no ordinary fruit! And what else is expected of an extraordinary fruit if not an endless supply of general health benefits, which include skin health?
I am of the opinion that whoever wrote the famous saying ‘an apple a day keeps the doctor away’ must have omitted that an apple a day also keeps the dermatologist away! The nutrients and minerals this fruit carries are not only crucial for your health systematically but also skin-wise, as they provide extra protection from the UV rays coming from the sun. Apples are rich in vitamins A, C, and B complex, catechin, quercetin, soluble fiber, and chlorogenic acid, which are responsible for many health benefits. They regulate the immune system and reduce inflammation as they fight against oxidants. Regularizing your intake of apples helps get rid of pathogens and excess oil and boosts the renewal of skin cells. They also work as a natural skin toner, as they assist in the brightening of the skin as well as uneven and blemished skin tones.
In addition, apples contain a lot of water, which assists in the hydration process of the skin, giving it a hydrated and healthy look. Applying apple juice or using mashed apple paste as a face mask regularly can give you some relief from acne.
9. Banana
Another one of the best fruits for healthy skin is our very yummy and beloved banana. This fruit contains alpha and beta-carotene, selenium, choline, catechins, and soluble fiber, all of which have antioxidant properties that relieve the skin from oxidant-induced problems like chronic inflammation. One medium-sized banana can provide up to 33% of vitamin B6, and like most fruits, it contains a good amount of vitamin C, which helps boost the immune system, production of collagen, and healing process. They also contain healthy nutrients and 7.5 mg of flavonoids while providing protection from free radicals. Bananas can be eaten sliced or mashed or a smoothie can also be made out of them.
10. Lemon
Looking for something that sends acne and blemishes away within a twinkle of an eye? Well, finding it is easy, peasy, lemon squeezy! Lemon is one fruit that works wonders in the body and on the skin; it is one of the best fruits for healthy skin. Lemon juice naturally contains antioxidants that may help reduce skin damage and premature aging. Due to their massive vitamin C content, lemons are very effective in brightening up the skin complexion and reducing dark spots and acne on the skin. They also protect the skin from further damage caused by ultraviolet rays.
11. Avocado
A slice of avocado and kiss that stubborn acne goodbye! Avocados are renowned for their exceptional skin benefits and are used as an ingredient in many skincare products. They possess anti-inflammatory properties which may help ease sunburns and help reduce the redness and inflammation associated with acne. Avocados may help speed up the healing process of wounds, and dry, flaky, and irritated skin as the essential fatty acids and oleic acid in avocado oil can promote the production of collagen and the formation of new healthy skin. They also help reduce inflammation during the healing process.
The combination of vitamins E and C present in consuming avocados may help provide protection to the skin from harmful ultraviolet rays. In addition to these vitamins, avocado oil contains dietary fiber, lutein, zeaxanthin, vitamins A, K, B3, and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lecithin, beta carotene, omega-3 fatty acids and many other nutrients that can nourish, soothe and moisturize the skin. These may also reduce the risk of acne.
Conclusion
We all know that the first signs of aging usually appear on the skin, using harsh chemical products may affect the skin further, and I can personally attest to that. Consuming rich vitamins such as those found in all the best fruits for healthy skin can help the skin retain its elasticity and render it young again.
If you are looking for foods that increase breast milk supply, it means you are worried that you are not producing enough. You are most likely worried that your baby is not getting enough milk he deserves. Or you are worried that you are not well nourished for your body to produce enough breast milk.
You are worried and stressed out trying to understand what to eat and what not to eat to increase the milk supply. Mothers want to know they are doing their best for the health of their babies. Certain foods are known to induce lactation and they are called Galactagogues. Below are some of the foods we found useful for you:
Foods that Increase Breast Milk Supply
1. Fenugreek
It is a natural herb that can be used to increase lactation. Fenugreek is known to be an excellent galactagogue for women trying to increase their milk supply. They also have phytoestrogens that are essential in boosting lactation.
To benefit from this herb, drink it before sleeping and it will not only increase your milk supply but also the quality of your milk.
2. Garlic
Apart from being nutritious and a healthy spice we add to our meals, it is also a galactagogue that helps women boost their milk supply. It has been used as a natural lactation aid and for other health benefits.
Furthermore, garlic may alter the taste of milk which may trigger colic in babies. You should try to notice if your baby reacts after you consume garlic. You will know if your baby is allergic or not by doing so.
3. Papaya
Papaya contains lactogenic effects and its leaves can increase breast milk supply. It is a fruit that can be eaten as it is, added to foods when cooking or in soups. The fruit contains phytochemicals and enzymes responsible for breast milk supply. It can improve digestion, enrich you and your baby with vitamins and minerals.
4. Carrots
Carrot is a rich vegetable that provides nutrients. It increases breast milk due to the presence of phytoestrogens that have lactogenic effects in carrots. Carrots are also rich in Vitamin A and potassium, they help to improve the quality of the milk you produce. It can also help you to lose weight as well. You can eat carrots raw, in salads, juices, foods, dessert as it is a delicious orange rich vegetable.
5. Basil
Basil leaves have a soothing effect and are rich in antioxidants. It is common in some countries for using basil leaves to increase breast milk supply since it is a medical herb. In addition, it is added to tea for a calming effect. It is also added to foods when cooking to boost milk supply in nursing mothers.
6. Sesame Seeds (Egusi)
It is rich in calcium, protein, fibre, essential nutrients. Egusi has quercetin a phytochemical that increases prolactin secretion and breast milk supply. You can add it to your salad as toppings, in soups (like Egusi Soup), pasta to increase breast milk supply in lactating mothers.
7. Sweet Potato
It is rich food that has fibre, micronutrients, and has phytochemicals that are responsible for promoting your health. This food is known as a superfood that increases prolactin and breast milk supply. In addition, sweet potatoes are rich in potassium, energy, vitamins, minerals that are required by your body. It can be eaten boiled, fried, in porridge, and salads.
8. Milk
It is a nutritious liquid that has more water content, no fibre, fat, proteins, sugar, carbs, and calories. It is also a rich source of protein. Casein present in milk can lower blood pressure. And it also contains all the best foods that increase milk supply. Apart from quenching your thirst, it is highly nutritious and important to take more liquid like water and milk to increase your milk supply. Try to avoid liquids that will dehydrate you when nursing or eat as asnack.
9. Moringa (Zogale)
Zogale is beneficial in lowering blood sugar levels, weight loss, improving digestion, improving the cardiovascular system, and much more. It is widely used in Africa and Asia. The plant is rich in amino acids, antioxidants, carotenoids, calcium, and iron and can help in increasing breast milk supply when used as a lactating diet. It can be eaten as salads, in soups, foods, and juices to increase breast milk supply.
10. Tofu (Awara)
Awara is a delicious food that can be eaten fried with pepper or eaten after being boiled. It is widely available in Northern Nigeria sold by street vendors. It is made from soybeans and is rich in protein micronutrients. This snack contains phytoestrogen and it can increase breast milk supply. It can also be eaten in soups and salads too.
11. Watermelon
Watermelon is a nutritious fruit that is high in water content. It contains potassium, vitamin C, A, B6, and gluthionine. It also contains fibre and fructose. The water content helps to keep your breast milk flowing when feeding your baby as it has a lactogenic effect. You can eat it as it is or in juices, smoothies, or deserts.
12. Lentils
They are rich in proteins, fibre, magnesium, and folate. It can boost your breast milk supply, lower your blood sugar level and digestion. You can add them to soups, stews, or snacks.
13. Green Tea
Green tea is rich in antioxidants and nutrients, vitamin B, folate and manganese, and magnesium. Taking green tea can help you, relax your body. When taken in moderation and also boost milk supply the caffeine content in green tea will not affect your baby. If you take too much instead of increasing your milk supply. It can reduce it so always drinks it a few hours after meals for the best effect.
14. Barley
It contains beta-glucan which is responsible for increasing prolactin levels in your body. It is also rich in fibre. The beta-glucan is the sole reason why this polysaccharide is considered as food that increases breast milk supply. You can add it to rice, salads, stews, and vegetable meals to boost your breast milk production.
15. Oats
This food is rich in iron fibre, magnesium, zinc and has a great nutritional profile. Women fall back to oatmeals to increase their milk supply. Since it is rich in iron and low mineral that helps in increasing their milk supply. It can relieve stress, improve digestion and relieve stress, improve digestion. As a nursing mother, you get the nutrients required in a short period of time since it takes little time to prepare. The way it increases breast milk supply is by increasing the oxytocin hormone levels in your body. You can eat it as a meal, in cakes, porridge, cookies or even on bread.
16. Fennel
It is a leafy vegetable that is a galactagogue and has estrogen that helps increase your breast milk supply. It has a lactogenic effect too and contains phytoestrogens. Fennel is a lactation cookie for most women. You can eat it raw or cooked since it is a vegetable. You can add it to soups, stews, cookies, or even teas.
17. Almonds
Almonds are sweet, healthy, and packed with proteins and calcium. It is a good example of foods that increase breast milk supply because of its estrogenic activity. It also contains vitamins and minerals. Let us not forget, it is rich in vitamin A, vitamin E, and omega-3 fatty acids. Drinking almond milk increases the sweetness, creaminess, and quality of your breast milk as a nursing mother. Almonds can be eaten like nuts, in smoothies, juices, milk can be extracted from it, almond butter, and almond flour too. And it can also be added to food.
18. Flaxseed
This also contains phytoestrogens which are needed in boosting breast milk supply. Flaxseed contains protein fibre and omega-3 fatty acids (especially flaxseed oil). Flaxseed also has a lot of benefits from reducing the risk of cancers, inflammation, cardiovascular disease, blood glucose control, and weight loss. You can take it roasted, in soups, stews, salad dressing, and in warm water.
19. Water
Water is life! Water is very essential to humans. More than half of your body and the earth you live in is water. Breast milk has more water content than nutrients. The best and easiest way to increase milk supply is by taking more water to keep you hydrated and replace lost fluids. Take more water for a steady milk supply.
20. Salmon
This food is important during pregnancy and also during your lactation. Salmon is rich in protein, vitamins, and omega-3-fatty acids. It is low in mercury, boosts milk supply improves your immunity, and provides you with the required nutrients you and your baby need. You can eat it fried in soups, stew, and foods.
21. Green Vegetables
These vegetables add colour to foods and are packed with nutrients mostly calcium. They are rich in phytoestrogens too, which is important in boosting breast milk supply. They also contain fibre and micronutrients. You can add them to your foods, stew, soups, or salads.
Conclusion
There are certain foods that increase breast milk supply and help your body boost milk production and constant flow of breast milk. They are rich in phytoestrogens, recognised as galactogogues, and are rich in essential nutrients.
What are the foods that boost your milk supply when you were nursing? Kindly leave your comments below to let us know what your go-to foods were.
The immune system of your body has its own defence mechanism in fighting diseases off. It is important to keep our immunity in check. There are foods that boost the immune system and these foods improve the immune function of your body. They help to fight in a certain way. These foods have vitamins, minerals, and other nutrients required for proper immune function. Here are 15 foods we found for you:
Foods That Boost Your Immune System
1. Citrus Fruits
People take vitamin C once they feel sick. The reason is thatvitamin Cis essential in boosting our immunity. This vitamin increases the white blood cells production in your body. And they are important in fighting infections in your body.
Citrus fruits have a high vitamin C content. You can get your vitamin C daily dose since they are juicy, delicious and available. You can make smoothies or take them as they are, sliced or in water.
2. Broccoli
Broccoli contains a lot of vitamins, minerals, fibre and antioxidants. It is one of the healthiest foods you should consume cooked. This is a healthy addition when you are pregnant, and it can boost your memory.
It contains nutrients that boost the immune system and help you fight off infections.
3. Almonds
Almonds are tasty and they help you fight the flu. And also, boost your immunity. It has vitamin E, manganese, magnesium, fiber, and antioxidants. Also, almonds have healthy fats and fat-soluble vitamins.You can snack with about half a cup of almonds to meet up your daily dose of vitamin E.
The important food spices every woman has in her kitchen cabinet. Used for making fried rice for its bright yellow color. Also, used by brides for glowing. It is a well-known spice for its anti-inflammatory function and other health benefits.
Papaya is a fruit that has lots of vitamin C. You can get your daily recommended daily dose of vitamin C in a medium size. It has an enzyme Papain that has anti-inflammatory effects. It also contains potassium, magnesium, folate, magnesium, folate, which are important in boosting your immunity.
Taking too much zinc can actually inhibit the immune system function of your body. You can add it to your dishes or make a soup with it.
7. Mushrooms
Mushrooms are one of the foods that boost the immune system because they contain vitamin B riboflavin and niacin, and also selenium. Vitamin B help to boost your immunity while selenium helps you to fight off flu. They also contain polysaccharides that boost the immune functions of your body.
Garlic is the most common ingredient found in every woman’s kitchen. This is because of the flavour it adds to food, it helps to fight bacteria, viruses and fungi. It is at its best when taken in its real form, not the extracted form or in powdered form.
Garlic lowers cholesterol, blood pressure and softens harden arteries. It has immune-boosting properties due to the allicin in it. It is a remedy for cold in many homes.
9. Ginger
Ginger is one of the most used ingredients by women. They use it in dishes, drinks, teas, and snacks. This is because of its taste and flavour let’s not forget its health benefits. It is also a good source of antioxidants and boosts your immunity. Ginger helps to reduce inflammation in your body, helps when cold, sore throat, nausea and vomiting.
10. Spinach
Spinach is also known as Alayyahu in Northern Nigeria. it is one of the most available vegetables in the North. it can grow in your backyard in large quantities without stress and needs little to no effort in its upkeep.
This nutritious vegetable has folates, fibre, antioxidants, minerals and vitamins. It helps to improve your immunity as it has nutrients that aid in the division of cells and DNA repairs. it is best to cook it lightly to keep its nutrients.
11. Yoghurt
Yoghurt is a delicious and nutritious drink that is available in Nigeria. There are a lot of factories producing it. Like SAN yoghurts, Rufaidah yoghurts, Habib Yoghurt, Sahara yoghurts, and many more.
The reason it is considered as food that boost the immune system is that to produce yoghurts, live and active cultures are used in the mixture. This culture helps your immune system in fighting diseases. Yoghurts have vitamins, calcium and are rich in probiotics that help to reduce cold. Nut try to avoid yoghurts if you are diabetic.
12. Watermelon
A refreshing fruit that is delicious, nutritious and contains water in it. it is a good source of water, potassium, vitamin A, vitamin C, vitamin B6 and glutathione. This fruit has low calories and is used in gyms as a smoothie weight loss diet.
Chicken pepper soup is the most common remedy for cold. Let’s not forget the tastiness of a crunchy drumstick or how soft and tasty a peppered turkey is.
This is because it helps in lowering the inflammation and reducing the cold. Poultry has vitamin B6, have gelatine, chondroitin that help in improving your immunity.
14. Kiwi
Kiwi is not available like other fruits in Arewa. It is a fruit that contains folate, potassium, vitamin K and C; it helps your body fight infection. Also, it increases white blood cell production in your system.
15. Green Tea
Tea is one of my go-to drinks for finding peace and inspiration. This is because it has a soothing effect on our nerves. Tea has flavonoids that are an antioxidant. Certain teas have L-theanine an amino-acid compound
There are certain foods that boost the immune system and help your body fight diseases off. They help in reducing inflammation, DNA repair, cell regeneration and improving immune function.
What are the foods that improve your immunity when you are down? Kindly leave your comments below to let us know what your immune boosters are.
