Skincare is one of my biggest passions and one way to look after skin is through what you eat. I’m sure you've all heard the famous words "you are what you eat” and seeing as your skin is the largest organ of your body; food has a major influence on your skin.
Avocados🥑
Avocados are high in omega 3 specifically; ALA (alpha linolenic acid) which is derived from plant based sources. Avocados are great to keep the skin suple and hydrated. They also contain vitamin E and C; these antioxidants help protect your skin from oxidative stress; for example; sun rays. Vitamin C is also essential for collagen production which keeps skin strong, healthy and youthful.
Berries🍓
Berries are great to brighten, firm and even up skin tone! They are rich in vitamin C and manganese which are key components in the formation of collagen. Manganese is need to make proline an amino acid need for the production of collegen in skin cells. Berries also contain potent levels of different types of antioxidants. Flavonoids such as anthocyanidins which are responsible for the dark colour of berries, lignans; a type of plant fiber and phenolic acids such as ellagic acid. Ellagic acid blocks the production of enzymes that triggers the breakdown collagen When skin is exposed to sunlight.
One example is elderberry, elderberry inhibits pro-inflammatory enzymes preventing inflammation of the body and skin. Inflammation is one of the major factors involved in the breakdown of collagen and elastin which then contributes to wrinkle formation.
Bone broth 🦴
Bone broth is essentially the liquid of boiled bones! Bones are rich in lots of minerals such as magnesium and potassium which help balance hydration. Bone marrow also contains omega 3 and 6; useful for protecting the skin and keeping it healthy and hydrated. It also rich in amino acids like glycine, proline and glutamine, these can help boost collagen production and give skin a fuller and plumper look keeping skin smooth and fine.
Broccoli 🥦
Broccoli is full of many vitamins and minerals that support skin health, including zinc, vitamin A and C.
It also contains lutein; an antioxidant which protects your skin from oxidative damage. When this damage occurs over time this can cause your skin to become dry and signs of aging such are wrinkles will become more apparent. Another important compound is sulforaphane
which has been shown to also protect skin against sun damage by working as an antioxidant and plays a role in triggering other skin protective mechanisms in the body.
Coconut water 🥥
Delicious sweet and salty drink, packed full of vitamins, as well as electrolytes. Coconut water contains potassium which balances hydration in the body and therefore skin!
Dark chocolate 🍫
Dark chocolate is loaded with antioxidant compounds such as polyphenols, flavanols and many more.
The flavonols can protect against sun damage by increasing blood circulation to the surface of the skin which allows the skin to get more oxygen and nutrients. As well as boosting hydration, this protects the skin from sun burn. Dark chocolate has also been shown to improve elasticity of skin particularly when exposed to the sun.
Cocoa can also help reduce stress which is usually associated with more breakouts and stressed skin. Studies have also shown that it can also reduce inflammation of the digestive system when eaten with prebiotics. This in turn would help the growth of good bacteria in the gut needed for healthy skin.
Fatty Fish🍣
Fish is one of the best sources of omega 3, specifically fatty fish such as salmon, mackerel and trout. Omega 3 helps keep skin soft and hydrated and a deficiency can cause dry skin which can lead to redness and other skin issues. By adding more fatty fish into your diet or supplementing you may be able to help certain skin conditions such as rednesss, acne, psoriasis and eczema. A specific fatty acid callled EPA (Eicosapentaenoic acid) works as an antiinflammatory which can help relieve inflamed and sore skin. Fatty fish is also high in vitamin E content which is an important antioxidant for skin. Antioxidants are essential for protecting your skin against damage from free radicals and inflammation.
Fermented foods
Happy gut, healthy skin! Fermented foods and drinks such as sauerkraut, kimchi, kefir and kombucha have become so popular over the last few years and mainly due to their great health benefits particularly focusing on the digestive system and gut health. Fermented products contain probiotics (healthy bacteria) this can help eliminate acne and create balance for your skin. Probiotics can improve our skin if the immune system is weak or if hormones are out of balance.
Nuts and seeds🥜
Nuts and seeds are packed full of essential fatty acids; omega-3 and omega-6 fatty acids. The key is to balance intake of both types as omega 6 is pro inflammatory and can impact skin, and to go for healthy sources of omega 6 such as nuts and seeds.
One example is Walnuts; the are a good source of omega 3, vitamin E, selenium and zinc — all of which are essential for healthy and radiant skin. Another recommendation is sunflower seeds which also contain the same nutrients as walnuts.
Red and Yellow peppers 🌶
Bell peppers contain beta-carotene and vitamin C both great antioxidants for your skin. Vitamin C is needed for collagen production, which is critical for maintaining strong and healthy skin; radiant and wrinkle free.
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