Beauty in the bite: 4 must-have foods to add to your diet

Beauty in the bite: 4 must-have foods to add to your diet

Date: 2017-01-18

Four must-have foods to add to your diet in 2017

In 2016, Statista reported the estimated global skincare market to be worth US $121 billion with a growing number of young consumers buying skincare products. However, there is no denying that a well-balanced and nutritious diet offers more value than a drugstore cream.


Keeping up with the spirits of ‘new year - new me’, we have selected four antioxidant-rich foods that can improve your health and revitalize your skin in the process.

Why Antioxidants are important for the skin?

Antioxidants work as our body’s main line of defense by stopping the chain reaction of damaged cells. They counteract the effect of free radicals and diseases to keep our body in optimal condition. They mop-up the harmful by-product of oxidation and reverse signs of skin damage such as wrinkles, sun damage, and dry skin.


Here’s the list of top four antioxidant-rich foods you need to add to your diet!


Wild blueberries


Wild blueberries are one of the most nutrient-dense foods. Rich in anthocyanin, a flavonoid with potent antioxidant capacity, they offer a versatile medicinal value when consumed as part of a regular diet. 

From improving skin health, preventing cellular damage to improving brain and heart functions, wild blueberries offer an abundance of health benefits.   


Skin: Antioxidants and photochemical found in blueberries can greatly improve skin health by neutralizing free radicals. They counteract hormonal conditions which trigger acne and balance the production of oil levels in the skin. Blueberries also increase collagen in the skin, making it firm and taking away years off your face.


Cancer: Unlike radiation and chemotherapy, the gallic acid in blueberries can kill cancer cells without harming the healthy cells.


Brain health: Regular intake of blueberries improves motor skills and reverses short term memory loss. It’s proven to be highly beneficial in maintaining memory function.


Digestion: Eating just a couple handfuls of blueberries can provide both soluble and insoluble fiber which can regulate gastrointestinal tract. 


Goji berries


Like blueberries, goji berries are considered a nutrient rich superfood and a vital source of antioxidants, vitamins, and minerals. Due to the plethora of benefits, these berries have been an essential part of traditional Chinese medicine for thousands of years.


Also known as wolfberries, they are a good source of Vitamin B, C, A, zinc, fiber and iron. Goji berries help repair damaged cells and reverse signs of skin aging. They also help eliminate toxins from the body, treat different skin problems such as psoriasis, allergies, skin rashes etc.

The antioxidant found in goji berries has cancer-fighting properties and is proven to prevent the growth of tumors.


Skin: Due to their free radical fighting properties, goji berries are known to increase elastin and collagen in the skin and reverse the signs of aging. They eliminate wrinkles and add freshness to the skin.


Boosts energy levels: Need a mood booster snack? Enjoy a handful of goji berries, they drastically reduce fatigue, regulate blood glucose, boost metabolism and promote overall physical strength.


Improves sleep quality: Goji berries is known to combat insomnia and reduce stress and anxiety. It consequently improves sleep quality and gives calmness.




Pecans are considered a powerhouse of minerals, antioxidants, and vitamins. They are rich in fiber, which promotes colon health, cleans out the gastrointestinal system and reduces the risks of colon cancer and hemorrhoids.


Pecans have monosaturated fats, which are known to reduce cholesterol levels and prevent coronary artery disease and strokes and also improve overall heart health.


Cancer: Phenolic acid in pecans gives them their cancer preventing and fighting ability.


Skin: Pecans are full of fibers which eliminate toxins and waste from the body and keep it from breaking out. They contain vitamin E, A and zinc which keeps the skin infections at bay and gives a clear complexion.


Hair: The presence of L-arginine – an amino acid in pecans combats hair loss by increasing the blood flow from throughout the body to the hair roots.


Anti-inflammatory: Pecans are rich in magnesium – an anti-inflammatory mineral which reduces Alzheimer’s disease, arthritis, and cardiovascular diseases.


Dark Chocolate



Chocolate is more than just a comfort food, especially dark chocolate with 70% cocoa is the best source of antioxidants. Dark chocolate has two groups of antioxidants flavonoids and polyphenols, both present in a higher percentage. Flavonoids reduce blood pressure and cholesterol levels in the body and improve glucose metabolism.


Sun-damage: Flavonoids antioxidants are also known to act as a mild sunscreen and prevent skin from getting burnt. Just consuming 20g of dark chocolate with high percentage of cocoa can increase the skin’s ability to withstand UV light exposure.


Improve blood circulation: Dark Chocolate dilates blood vessels and improves the blood circulation in the overall body. This increase in blood flow also provides alertness and boosts the brain.