10 Foods for Skin Health

Often we forget the importance of diet when treating our skin

Lets face it (excuse the pun) – it’s so much easier to apply a cream and hope for the best and most times our skin and bodies require much more then a cream!

Our skin is the largest organ of our bodies yet it is often the most neglected, it is exposed to the harsh UV rays from the sun daily, air pollutant’s, and chemicals from what we apply to our bodies .. makeup, perfume and deodorant’s, hair care to name a few, our skin is constantly copping a beating!

Our skin often gives an insight as to what is going on within our bodies and it’s important that we take note of these signs when treating the skin externally.

We have listed 10 foods below to incorporate into your diet to ensure you are getting the nutrition your skin wants and needs!

1. Avocados

   Not only are avocados delicious they are also high in beneficial fats and contain vitamins E and C which are a must for flawless healthy skin. They also pack compounds that may protect your skin from sun damage.

2. Sweet Potatoes

   Sweet potatoes contains carotenoids like beta-carotene which keep your skin healthy by acting as a natural sunblock.

   When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell deterioration and sun damage. If you aren’t a sweet potato fan, you can also find beta-carotene in spinach, carrots

3. Papaya

   Papaya is such an amazing fruit rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles assisting to keep your youthful glow for longer.

   Some of these include Calcium, Potassium, B Vitamins (which has also be known to help with mental health), Vitamins A,C,K & E and many more

4. Broccoli

   Remember our parents always pushing us to eat our Broccoli as children, well they were right, Broccoli really is a superfood! It acts as an anti-inflammatory & is a anti-aging powerhouse packed with vitamins, antioxidants, folate, lutein, calcium and fibre (which is essential for our gut health) along with many other health benefits.

   Your body needs vitamin C for the production of collagen which is the main protein in skin that gives it strength and elasticity, once collagen begins to break down this is when we seen those fine lines begin to appear.

5. Nuts
   Not only are nuts the perfect go to snacks they are the perfect source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts are particularly good as they act as an anti-inflammatory and has omega-3 fatty acids that may help:
   • strengthen skin cell membranes
   • protect against sun damage
   • give skin a beautiful glow by preserving its natural oil barrier

6. Green Tea

   Next time you reach for the coffee, reach for the green tea instead! Green Tea contains catechins which are powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity.
   

7. Blueberries

   These rich little beauties are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin.
   This is what gives blueberries their deep, rich blue colour.

   This delicious fruit may help protect the skin from damage due to the sun, stress, and pollution by moderating the inflammatory response.

8. Dark Chocolate

   This is the best one yet, Who doesn’t love Dark Chocolate and now we get to eat for our health.. what could be better!
   Studies have found that the effects of cocoa on your skin are pretty phenomenal.

   After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experience thicker, more hydrated skin. Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin.

   Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning versus eating low-antioxidant chocolate.

   Several other studies have produced similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study did not find significant effects.

   Choose chocolate with at least 70% cocoa in order to maximise the benefits and keep added sugar to a minimum.

9.  
   

   Pomegranate Seeds

   This delicious fruit has been used for centuries as a healing medicinal fruit, it’s high in vitamin C which may protect our body from free radical damage and reduce levels of inflammation in our system.

   These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of ageing.

10.  
    

     Fatty Fish

    Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc.

    Nourishing our bodies with healthy fruit, vegetables, seeds and nuts we fuel our bodies to look and feel our best! So many fruit and vegetables are anti-aging foods and eating a rich and healthy diet packed full of real non processed foods can not only assist with our skin but also help us feel fantastic on the daily! th

    If you’re looking for more delicious plants to try, choose fruits and vegetables deep in color. The rich shades are usually a sign of stronger radical fighting abilities to keep your skin healthy and vibrant. The more colors you can fit on your plate, the better.

    Happy Eating and we look forward to seeing you glow from the inside out! xx