You are what you eat. This may sound cliché but the foods you take play a crucial role and affect many aspects of your health — including your skin. With that said, one must eat wisely for great skin health.
Want soft, supple and radiant skin? Enjoy these healthy foods and beverages that can help improve your skin health.
SAUERKRAUT, KIMCHI, & YOGURT
Did you know that noshing on sauerkraut and kimchi can give your skin added reasons to glow from the inside out? Research has shown fermented foods are full of probiotics (beneficial bacteria) that can give digestion a healthy boost and kick your gut microbiome into high gear.
Adding natural probiotics to your diet can be way easier than you think: sauerkraut, kimchi, kombucha, yoghurt, kefir, and even apple cider vinegar harness the probiotic power of fermented foods. Instead of making drastic overhauls to your diet, try swapping kombucha for soda, or try yoghurt with live cultures, and see the transformation to your skin over time!
If you’re avoiding dairy, coconut yoghurt can also double as a tasty fermented food that is gentle on your tummy. And adding a microbiome supplement can also be a simple way to get some probiotic power into your daily diet.
HERBS & SPICES
Herbs and spices inject flavour into your favourite recipes but did you know that many spices have anti-inflammatory properties that can play an important role in your skin care regime?
Certain herbs and spices can keep glowing skin vibrant and elastic by fighting wrinkles, soothing redness and boosting collagen. Cinnamon adds a warm, spicy quality to baked goods and hot drinks, and also packs a punch to combat skin damage with more antioxidants than half a cup of blueberries. Balanced blood sugar is another great benefit of cinnamon.
Ancient spice turmeric has been used for centuries in Eastern cultures, and its power as an antioxidant is proven through scientific research. Add turmeric to steamed or stir fried veggies, beans, and on your favourite soups to improve your skin’s overall health from the inside out.
Other herbs and spices that improve skin’s natural glow include oregano, cloves, ginger and garlic. To keep spices at their top power, toss out any that are more than two years old and always store in cool, dark cupboards — heat from the stove and sunlight will destroy their potency.
VITAMIN A RICH FOODS
Loading up on Vitamin A rich skin foods like carrots, sweet potatoes and dark leafy greens helps prevent premature wrinkles and bumpy skin, and can protect you from the harmful exposure to UV rays.
Bold coloured orange and green veggies are packed with Vitamin A power, but this skin nourishing A-lister is also found in egg yolks and liver. Not only does it enhance your outer radiance and skin suppleness, Vitamin A has also received attention in its active form — retinoids — which can heal troubling skin conditions including acne, psoriasis, eczema and cold sores.
VITAMIN C RICH FOODS
Vitamin C is about much more than drinking a glass of orange juice in the morning. It’s surprisingly simple to get this vital building block into your daily diet — and it’s essential for collagen synthesis that can help you turn back the clock and replace wrinkles with pure radiance.
Supple skin with a youthful glow gets a welcome boost with a diet rich in Vitamin C, which has antioxidant properties of ascorbic acid that may help block and reverse UV-induced photodamage. Beyond citrus fruits, Vitamin C-rich foods include broccoli, strawberries. A cup of red bell peppers contains three times the amount of Vitamin C as an orange!
Research suggests the mineral may help in the growth and functioning of skin cells, so eating just six of these suckers (at less than 60 calories) means you’re introducing 500 percent of your daily need to boost your blush and help restore that dewy glow to your skin. Talk about turning up the heat without any makeup!
Not an oyster fan? You can still reap the rewards of zinc by taking a supplement.
It turns out berries of all kinds are the hidden secret to arming your skin with potent antioxidant power. Anthocyanin, the pigment responsible for the vivid jewel tones of blue, red and purple found in blueberries, strawberries, cranberries, blackberries and raspberries, actually works to protect the skin from damage from free radicals in our surrounding environment.
Just half a cup of berries a day can help prevent premature ageing and wrinkles.
Adding berries to your daily diet is easy as (blueberry) pie! Throw a handful in your breakfast smoothie, add to muffins and other baked goods, or toss on top of your salad with some lean protein or fish for a complete meal your skin will love.
Not only is tea a great way to relax and destress, a steaming cup of goodness may be just the solution for luminous skin, too. Herbal teas like dandelion and milk thistle are excellent detoxifiers that can support healthy kidney and liver function.
These teas enhance strong immune systems while helping bring the glow back to your skin with powerful antioxidant properties. Want to soothe your skin from the inside out? Ginger tea is a wonderful tummy soother that can aid in digestion and decrease inflammation of the skin while increasing natural radiance.
Chamomile is another herbal tea that can work wonders on your skin on the outside while calming and detoxifying on the inside. An added bonus: after you steep your tea, soothe puffy eyes with cooled chamomile bags. The anti-inflammatory qualities in chamomile tea bags also take the sting out of insect bites, eczema and dermatitis.
One of the easiest ways to get glowing, dewy skin is by starting your day with a breakfast smoothie packed full of nutrients and hydration. It’s the ideal meal on the go to kickstart your day.
Imagine this: your body has been fasting overnight while you slept and is in need of nourishment fast to replenish and rejuvenate. That’s where the breakfast smoothie comes in. Keep it simple with berries and a non-sugary liquid like coconut water.
Try a green machine with veggies such as kale, celery, cucumber and detoxifying fresh herbs like parsley, cilantro and mint. Add pea protein powder or a supplement for an added amino acid kick that helps skin repair and restore itself for a youthful glow.