8 Great Foods for Healthy Skin
Apart from serums, moisturisers, creams, and other skincare products, did you know that some foods can make your skin look firmer, clearer and younger? Yes, here are some healthy choices and some great foods for healthy skin.
What’s green, full of good fats, and great for your skin and heart? Try making “an avocado a day” your mantra and add the yummy fatty fruit to your daily diet for results you can see and feel from the inside out.
Avocados are rich in antioxidants such as Vitamin E, loaded with healthy fats (monounsaturated), and are good for your body and skin. Add a hit of antioxidant protection with a lunchtime salad of leafy greens with avocado.
For an extra avocado double whammy, try a hydrating face mask with mashed up avocado, honey and lemon, and feel your skin soak in the smooth, silky oils that are good enough to eat.
Eating fish provides us with inflammation-busting Omega 3’s, but being the big fish isn’t always a good thing. We need to take care to avoid larger fish that may contain toxins.
Why? Since large, carnivorous fish like tuna, swordfish, shark and halibut are at the top of the food chain, they are more likely to have higher levels of toxins like mercury and PCBs.
Opt for the smaller fish in the sea, such as wild-caught salmon, mackerel, sardines and anchovies that boast healthy fats that can lead to radiant skin. Omega-3 fatty acids in these fish can combat inflammation and fight cancer.
Not a fan of fish? You can get many of the same benefits in a supplement.
Exposure to the sun and environmental toxins can wreak havoc on our skin. That’s why powering up on antioxidants is a simple and tasty way to boost your protection against harmful elements.
Aiming for eight or more daily servings of great skin foods that are antioxidant rich — is a snap, and delicious too! Sip on green tea for a midday pick-me-up or use it as the liquid in your morning smoothie. Green tea contains EGCG, a polyphenol with potent antioxidant effects.
COLORFUL VEGGIES & FRUITS
Achieving beautiful, hydrated, dewy skin can be as simple as eating the rainbow. A balanced, rich diet full of a wide array of colourful, fresh fruits and veggies will ensure you’re getting enough minerals, phytonutrients, and antioxidants to ward off free radical damage and fight other signs of ageing and are great foods for healthy skin.
Aim to eat 6 or more servings of colourful vegetables and 2 or more servings of fruit. But eating the rainbow doesn’t have to be a chore.
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. Why not make a game of it with your family to see how many colours of the rainbow you can eat each day!
PROTEIN & AMINO ACIDS
Packing a protein punch is a great way to boost your body’s all-important building blocks needed for smooth, supple skin. Nine essential amino acids found in different types of protein are the hidden secret for collagen production which can enhance the youthful, vibrant glow of your skin.
Collagen accounts for 30 percent of the body’s total protein. But beefing up your protein intake doesn’t have to be complicated. Set up a meal plan and spread out the protein between animal, plant and legume sources to keep your appetite invigorated. Grass-fed beef, organic poultry, even wild fish and all kinds of nuts are some of the great foods for healthy skin that glows. This is because they deliver ample amounts of amino acids that boost collagen production.
Rocking the vegan lifestyle? Pea protein is great for an amazing balance of amino acids. It’s also low allergenic – unlike soy, whey and egg protein. And it’s easy to add to soups and breakfast smoothies.
Talk about a powerhouse veggie that can boost your skin’s healthy, luminous sheen! Just one cup of kale has twice the daily recommended intake of Vitamin A and Vitamin C, both of which are essential for blasting the oxidative, damaging effects of sun and building glow-boosting collagen.
Studies also show kale is packed with free-radical blockers, lutein and zeaxanthin, which actually neutralise and soak up wavelengths of UV light that sunscreens can’t prevent. Introducing kale into your diet is really easy: add handfuls to your morning smoothie, mix it into greens at lunchtime, or steam on top of fish or chicken.
Kale chips are a healthy replacement for fried potato chips – try baking them at 300 degrees with avocado or coconut oil and a sprinkling of sea salt for a tasty snack that nourishes your skin from the inside out.
Chocolate isn’t just for Valentine’s Day — dark chocolate can actually give your skin some good, good lovin’.
What’s the secret? Cacao beans from which chocolate is derived, are rich in antioxidants called flavanols, which may plump and hydrate skin, protect it from UV damage, and boost circulation for a healthy glow.
But not all chocolate is created equal. To reap the natural health benefits, steer clear of milk chocolate, which contains loads of sugar and dairy, and stick with 1-ounce portions (150 calories) of chocolate containing cacao in portions 70 percent or higher to maximise its health benefits. Who needs another excuse to pass the chocolate?
SEEDS & NUTS
Squirrels are onto something — nuts are one of the best skin foods around. Not only are the tiny packages chock full of protein, they contain essential minerals and vitamins that can be vital for keeping skin clear, smooth, and youthful.
Seeds and nuts also boast hydrating natural oils that can restore the hydration to skin and blast away wrinkles. Here are a few of my favourites: Macadamia nuts may boost collagen production and fight off free radical damage that can contribute to fine lines with phytochemicals. The Omega-3 fatty acids in walnuts may help reduce redness and inflammation. Almonds are packed full of selenium, manganese and Vitamin E, which can protect your skin against UV damage from the sun.
If you are looking at the best advice on which foods are good for great skin, then book a consultation with the Nutritionist at BeauSynergy. The consultations are thorough and they will on so much more than just the right foods. It takes place in the skin clinic at BeauSynergy in Hertfordshire.