23. Mackerel
Mackerel happens to be one of the richest food-based sources of vitamin B12, and it can provide you 16mcg of this essential vitamin, which is nearly 270% of your daily dosage requirement. Research reveals that majority of the people tend to have a B12 deficiency, especially amongst vegetarians and strictly meat eaters, therefore, adding mackerel to one’s daily diet is even more essential and beneficial.
Vitamin B12 deficiency is extremely common and it can be spotted with several symptoms, such as hyperpigmentation, which are the dark spots that tend to emerge on our skin, and vitiligo, the white spots. So, be sure to add mackerel to your weekly diet along with other sources of this essential vitamin to flaunt an even and clear skin tone.
If you’re a vegetarian, you can obtain your fix of vitamin B12 from nutritional yeast amongst other vegan sources.
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24. Carrots
Carrot is the perfect natural blush to give your skin a natural radiance and blissful glow. A recent study revealed that individuals who consume fruits and vegetables that are packed with rich amounts of carotenoid, such as carrots, tend to have a rich yellow tones in their skin, which gives them a strikingly healthier complexion and skin tone as compared to those who don’t.
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25. Chickpeas
Beans, especially chickpeas, are extremely low on the glycemic index, and they pack up an incredibly rich concentration of fiber and protein, two essential nutrients that aid in reducing our blood sugar response and promoting healthy and slow digestion. A recent research attempted to study the benefits of a low-glycemic load diet on a sample of adults for a period of 10 weeks. The results revealed a marked reduction in red spots and agonisingly painful inflamed pimples.
The researchers explained that since high-glycemic diets contain food items that quickly raise blood sugar levels and increase insulin levels to an alarming extent, they are capable of triggering certain hormonal changes that lead to the development of acne. But with a low-glycemic diet, you can prevent these changes and several skin ailments. So, start adding chickpeas to your everyday recipes, for instance, bean salads, or a spicy hummus dip.
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