Skin health is important. We all want that healthy looking, glowing, clear skin. We can use all the products we want, but sometimes the magic is in what we eat. Creating healthy skin from the inside out. What we eat can affect our body in many ways from, how much energy we have, how well we function and how vitalised our skin is. But how do we know what’s good and what’s bad? Here are the top foods you need to add to your diet to get the skin you always wanted!
The 10 foods to nourish your skin
Ahh avocados our favourite brunch food. Avo’s are high in healthy fats, which are a crucial part of our diet. These essential fats are key to keeping skin moisturised and elastic. They are also rich in Vitamin E, which is an important antioxidant, protecting skin from oxidative damage. The humble avo also contains compounds which can help protect your skin against UV damage, which is a cause of wrinkles and ageing.
Walnuts are a great source of Fatty acids, containing Omega 3 and Omega 6. Perfect if you are vegan and can’t get these from fish sources. Omega 3 fats help to reduce inflammation in the skin. Also high in Zinc, Vitamin E and Selenium which help with skin healing and antioxidants.
Green Tea is a great antioxidant. This protects the skin against sun damaging and ageing, and also reduce signs of redness. Drinking herbal teas are also a great wat to stay hydrated which is a major factor of skins vitality, texture and moisture.
The classic tomato is another great source of Vitamin C, beta carotene, lutein and lycopene, which are all linked with protecting against sun damage, UV rays and ageing skin. Giving us that all important help to avoid wrinkles, every time we tuck into our side salad!
Broccoli is packed with useful vitamins and nutrients for our overall health and wellbeing. It’s high in Zinc, Vitamin A, Vitamin C and lutein. Lutein protects the skin against oxidative damage, which causes dryness and wrinkles. Broccoli also contains sulforaphane which can help prevent skin cancer!
Fatty Fish such as Salmon or Mackerel are great sources of Omega 3 fatty acids., which are great for maintaining skin health. Omega 3 is key for keeping skin moisturised, thick and supple, and can reduce sensitivity and inflammation. A lack of Omega 3 in our diet can lead to dry skin. Fish is also a high protein source which helps to maintain the skins strength and protective barrier, and Zinc which encourages the production of new skin cells.
Red or Yellow Bell Peppers are a great source of beta carotene which our body uses to turn into Vitamin A. They are also well known for being a high source of Vitamin C, which creates protein collagen. This helps skin to stay firm and youthful, and well we can’t say no to that!
Sweet Potatoes are high in beta carotene, a nutrient which is found in plants. It functions in Provitamin A which helps to convert Vitamin A into our body. Beta carotene is absorbed into the skin and helps prevent dry, sun damaged skin and skin cell loss. They can also add a warm colour to the skin, helping us to appear healthier and glowing!
Nuts and Seeds are full of skin boosting nutrients. Sunflower Seeds especially are packed with antioxidizing Vitamin E, Selenium, Zinc and protein.
Finally something we can really sink our teeth into. We saved the bests until last. Dark Chocolate is full of Cocoa which is one of the best antioxidants. Encouraging thicker and more hydrated skin. Eating a small portion of dark chocolate each day can also help to increase blood flow, bringing more nutrients to the skins surface. For maximum benefits stick to 70% minimum cocoa and the less sugar the better!
Look after your skin with sustainable, natural products. Shop our collection of skincare products HERE. For more top tips head to our previous blog post with Nutritionist Sarah Jackson, Top Tips for Healthy, Glowing Skin.