The old adage “you are what you eat” has never been truer, especially when it comes to achieving fabulous skin. The missing piece might be your diet! Our nutritionist’s tips will help you nourish your skin from the inside out.
Glow From Within: How to Achieve Fabulous Skin
Everyone has a favorite face cream or treatment, but there’s no denying that beautiful skin starts with nourishing it from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support skin turnover. Eat the correct balance and you’ll feed your skin and help keep it soft, supple, and blemish-free.
The Power Of Fruits And Vegetables
Fruits and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution, and sunlight. Eat a rainbow of colorful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes, and pumpkins, and lutein, found in kale, papaya, and spinach, are both important for normal skin cell development and healthy skin tone.
Brighten And Protect Your Skin With Vitamin C
We need vitamin C to support the immune system, promote radiant skin, and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes. Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin.
Shield Your Skin With Vitamin E
Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and photo-aging. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts, and sunflower and pumpkin seed oil. Read more about what makes avocados so healthy.
Secret Nutrient Of Selenium Is An Antioxidant Powerhouse
Selenium is a powerful antioxidant that works alongside vitamins C and E. Studies suggest that a selenium-rich diet may help protect against skin cancer, sun damage, and age spots. One way to boost your intake is to eat Brazil nuts. Just two or three nuts will provide your recommended daily amount.
Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources of this mineral include fish, shellfish, eggs, wheatgerm, tomatoes, and broccoli.
Clearer Skin Starts With Zinc
The mineral zinc helps keep skin supple by supporting the normal functioning of oil-producing glands in the skin. It’s also involved in the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds, and shellfish.
Read more about why we need vital minerals. Try this skin-healthy combination of mushroom hash with poached eggs.
Hydrate Your Skin From The Inside With Healthy Fats
Certain fats act as a natural moisturizer for your skin, keeping it supple from the inside and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocados, oily fish, nuts, and seeds. These fats come cleverly packaged with a healthy dose of valuable vitamin E.
Pay special attention to food sources of a polyunsaturated fat called omega-3 fatty acids. These fatty acids are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis. They also form the building blocks of healthy skin.
You can find omega-3 fatty acids in oily fish such as salmon, trout, and sardines, as well as plant sources including flaxseed, chia seeds, walnuts, and rapeseed oil.
Discover the health benefits of salmon. For a nutritious dinner, try sesame salmon with purple sprouting broccoli and sweet potato mash.
Phyto-Estrogens Balances Body Hormones For Better Skin
Phyto-estrogens are natural compounds found in plants. They have a similar structure to the female sex hormone oestrogen, and are thought to help keep our natural hormones in balance. This is important because oestrogen plays an important role in skin health, especially in supporting skin structure and minimizing skin damage.
There are different types of plant ‘oestrogen’ – some are found in soya (isoflavones) such as tofu and tempeh, while others are found in the fibre of wholegrains, fruit, vegetables, and flaxseed (lignans).
Find out more about the health benefits of soya. Give tempeh a go with our tasty tempeh traybake.
Staying Hydrated For Glowing Skin
Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired, and slightly grey. Experts recommend we drink six to eight glasses of water a day. All fluids count towards your daily allowance, but water is best.
If you work in an office, keep a large bottle of water on your desk to remind you to drink. Caffeine free herbal teas are good, too. Don’t forget that some fruit and vegetables, such as watermelon, courgette, and cucumber, also contribute fluids. The the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin.
Choose The Right Low-GI Carbs For Healthy Skin
The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body to glucose. Try to eat plenty of beans, pulses, porridge, and other low-GI, slow-releasing carbohydrates.
These carbs release their energy into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied and less likely to snack. Avoid high-GI carbohydrates such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.
Crash Diet Hurts Your Skin
Repeatedly losing and regaining weight will take its toll on your skin, causing sagging, wrinkles, and stretch marks. Crash diets are often deficient in essential vitamins and minerals, too. Over long periods of time, this type of dieting will reflect on your skin.
If you’re considering trying a weight loss plan, make sure you have all the facts first – explore our expert guides to popular diets and read the six things you should consider before starting a diet. Smoking and excessive alcohol consumption are two other lifestyle factors that will impact the look and appearance of your skin.
Food That Help Skin Conditions Like Acne, Psoriasis & Eczema
Acne, psoriasis, and eczema are all skin conditions that can be affected by diet. While there’s no single ‘cure-all’ solution, making a few simple changes to your diet can make a big difference.
In the case of acne, following a diet rich in fruits, vegetables, wholegrains, and lean proteins can help reduce symptoms. For psoriasis, avoiding trigger foods and increasing omega-3 intake can be beneficial. And for eczema, adding anti-inflammatory foods such as fatty fish and flaxseed to your diet can help alleviate symptoms.
Remember to speak to a healthcare professional before making any significant changes to your diet. They can provide personalized advice and guidance to help you achieve healthier, more luminous skin.
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