When it comes to healthy-looking, glowing skin, it is not all about what moisturiser you are using. The fundamentals of good skincare truly begins with what you put into your body.
Below are a few staples we would recommend you incorporating into your diet to nourish your skin from the inside out.
These foods (and drinks) are enriched with properties that will work wonders for your skin. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and glowing.
Fatty, oily fish is packed with Omega-3 fatty acids, especially fish such as salmon, trout or mackerel. These fatty acids are crucial fats that our bodies need to keep skin hydrated and helps reduce inflammation. Fish is also rich in zinc, which contributes to regulating inflammation and encourages the production of healthy new skin cells. Finally, fatty fish also contains Vitamin E which is an important anti-oxidant to keep skin protected from free radical damage, which can result in a dull, ageing complexion.
These essential fatty acids cannot be made by the body and must be obtained through diet, don’t over-do the fish though, we recommend you eat fatty fish twice a week.
Nuts and seeds
Nuts and seeds are probably the best skin foods around. They contain protein, essential minerals and Vitamins, as well as Omega-3 fatty acids. They are ideal for keeping skin clear, smooth and youthful.
Some examples include Macadamia nuts which may boost Collagen production and fight off free radicals that can contribute to fine lines. Walnuts are rich in Omega-3 fatty acids and help reduce redness and inflammation. Another one is Almonds, they are packed full of selenium, manganese and Vitamin E, which work together to neutralise excess free radicals and helps protect cells from damage.
Feeling peckish – we certainly recommend reaching for a handful of nuts and seeds instead of that cheeky packet of crisps.
Chocolate isn’t off the table though, dark chocolate lovers – this may excite you.
Chocolate derives from cacao beans which are rich in anti-oxidants called flavanols, which help plump and hydrate skin, protect it from free radical damage, and boost circulation for a healthy glow.
Make sure to choose dark chocolate with at least 70% cocoa in order to maximize the benefits and keep added sugar to a minimum.
This doesn’t necessarily mean eating as much dark chocolate as you can, enjoy a few squares to curb your sweet tooth in the evenings. Who needs another excuse to pass the chocolate?
Eat a rainbow
This may come as no surprise, but fruit and vegetables really do contain essential minerals, phytonutrients, and anti-oxidants to ward off free radicals and fight other signs of ageing.
Aim for the classic 5 portions a day to help you achieve beautiful, hydrated, dewy skin. Remember, even frozen vegetables and fruits are found to be great for you — so go ahead and throw some extra veggies in your soups and frozen berries in your morning smoothies, just to make life that little bit easier.
Green Tea contains powerful anti-oxidants such as polyphenols and catechins, that are fantastic at defending the skin against free radical damage, boosting circulation and in result helps to improve skin elasticity and moisture levels, for plump, healthy-looking skin.
Swap your coffee or builders to a skin-boosting Green Tea – Green Tea still contains caffeine, so stick to around 2-3 cups a day, or opt for a caffeine free Green Tea.
The key to beautiful glowing skin is hydration. Even mild dehydration can make your skin look dry, tired and slightly grey.
Drinking water is essential to maintain the optimum skin moisture and deliver essential nutrients to the skin cells, whilst flushing out toxins. It replenishes the skin tissue and increases elasticity, and thus helping to reduce the appearance of fine lines and wrinkles
Aim for six to eight glasses of water a day. If you work in an office, keep a large bottle of water on your desk to remind you to drink.
Many skincare experts explain that it is just as important to eat your water too. Some fruit and vegetables, such as watermelon, courgette and cucumber are mostly made up of water and will contribute to your water intake – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin.
The Bottom Line
What you eat can have a big impact on your skin health. Make sure you’re getting enough essential nutrients to protect and preserve your skin.
The foods above are just some of the best options to help keep your skin healthy, strong and glowing. Do let us know if you find any other food or drinks which have had a positive impact on your skin health…