When it comes to healthy skin the phrase “you are what you eat” could not be more true! To achieve glowing, vibrant and healthy skin, diet is the best place to start so we thought we’d talk you through the best things to eat to get your skin looking its best…
Fruit + Vegetables
Eat a rainbow of fruit and vegetables and you’ll be filling your body with powerful antioxidants that help to protect skin from the cellular damage caused by free radicals.
Everyday things like smoking, pollution and sunlight can cause wrinkling and age spots but by aiming for at least 5 portions of fruit and vegetables a day, we can fight the negative effects these things have on our skin.
Tip: Betacarotene found in carrots, sweet potato and pumpkin and lutein found in kale, papaya and spinach are rich in potent antioxidants that are vital for normal skin development and healthy skin tone.
A super antioxidant that’s needed to support the immune system, Vitamin C also promotes radiant skin and helps blemishes to heal properly.
The recommended daily allowance of Vitamin C is 60mg and the best sources are blackcurrants, blueberries, broccoli, kiwi fruits, oranges, strawberries and sweet potatoes.
Fact: Vitamin C is vital in the production of collagen which strengthens the capillaries that supply the skin, promoting elasticity and a more youthful appearance.
A powerful antioxidant that works alongside other antioxidants such as Vitamins E + C, Selenium is essential in supporting the immune system.
Reports suggest that a selenium rich diet can help protect against skin cancer, sun damage and age spots! This super nutrient can be found in Brazil nuts, shellfish, eggs, wheatgerm, tomatoes and broccoli.
Tip: Just 4 Brazil nuts will provide the recommended daily amount of Selenium!
The one we hear most often yet is so commonly forgotten about throughout the day – water is essential to healthy skin. Even mild hydration will cause skin to look tired, dry and grey so keep a bottle of water nearby at all times!
Aim for 6-8 glasses of water a day and remember to include moisture rich fruits and vegetables in there too such as watermelon, courgette and cucumbers.
Tip: Avoid smoking and excessive alcohol consumption if you want to keep your skin looking bright and healthy.
No Yo-Yo Diets
Constantly losing and regaining weight can take its toll on our skin, leading to sagging, wrinkles and stretch marks. Crash or extreme diets are usually short in essential vitamins and minerals and over long periods of time this type of diet will reflect on your skin.
Choose a balanced, healthy diet filled with fresh fruit and vegetables, fish, meat and wholegrains to ensure your skin is looking the very best it can.
Monounsaturated and polyunsaturated fats like those found in avocados, oily fish, nuts and seeds help to provide essential fatty acids. These act as a natural moisturiser for our skin, keeping it supple and improving elasticity.
These fats also come with a healthy dose of Vitamin E which further help to protect against free radical damage.
Involved in the normal functioning of the sebaceous glands which produce oil in the skin, Zinc helps to repair skin damage and keep skin soft and supple.
With anti-inflammatory properties, Zinc helps to heal and rejuvenate the skin and may help to prevent acne.
Tip: Zinc rich foods include fish, lean red meat, wholegrains, nuts, seeds and shellfish.