Foods provide nutrients that are the building blocks our body's use to grow, develop and repair. For healthy skin, it is important that we focus on consuming foods that are nutrient dense and easily absorbed to be utilised by our bodies. When it comes to our skin there are certain ‘skin foods’ that we can include or increase in our diet which can promote glowing, vibrant, younger looking skin.
Almonds are packed with vitamin E, an antioxidant that defends against sun damage.
Chia seeds are rich in omega 3 essential fatty acids that may erase blemishes, soften wrinkles, and help keep the skin hydrated and supple.
Lycopene, the compound that gives tomatoes their rich color, is a powerful antioxidant that eliminates skin-aging free radicals from ultraviolet exposure. Fruits and vegetables rich in carotenoids which may colour our skin with a healthful glow.
Watermelon is a great source of hydration, hence the name, but also another good source of lycopene.
These orange tubers are packed with carotenoids and vitamin C which boost collagen production. Collagen controls the strength, firmness, and flexibility of the skin.
Citrus is another good source of vitamin C. Vitamin C is a rich antioxidant that may fight inflammation.
Red bell peppers contain more vitamin C than an orange, along with other antioxidants. The spicier peppers come packed with capsaicin, a compound that improves circulation and promotes the release of toxins from the skin.
Spinach is rich in folate one of the essential B Group vitamins. Greens like spinach, kale, turnip greens, dandelion leaves, broccoli, and asparagus all are rich in vitamin A, iron, and vitamin K. Iron aids circulation by carrying vital oxygen.
Olive and Safflower Oils
The omega 6 fatty acids in these oils keep skin supple. Use them in moderation though as they are also calorie-dense.
Another oil that is great for skin both internally and externally. It cleanses, is antibacterial, and helps soften skin.
These seeds are rich in selenium which preserves elastin to keep skin smooth and tight. Selenium acts as an antioxidant too. Sunflower seeds also contain vitamin E which works well with selenium to enhance the effects of both.
These are another vitamin C rich fruit, which we know means antioxidants galore!
Sesame seeds contain zinc which can reduce the oily sebum that leads to clogged pores.
These roots are filled with vitamin A from carotenoids. Vitamin A prevents the overproduction of skin cells which can lead to clogged pores and skin cancer.
The flavanols in chocolate act as antioxidants and reduce the roughness of skin for healthier appearance and feel.
Whole grains are rich in B vitamins that assist cells in processing fats to hydrate and revitalize skin. The complex carbohydrates mixed with fiber in whole grains are digested and absorbed slowly and don’t create sugar spikes that contribute to acne. Refined and processed sugars do and should be avoided.
Apples contain quercetin, an antioxidant that is rich in the apple peel.
Protein is vital to the elasticity of your skin. You need a decent amount of balanced amino acids coming in each day. Protein is essential to restore/repair damaged skin.