Eat your way to great skin

Eat your way to great skin

It’s not only what you put on your skin that affects how it looks, but what you consume in the way of food has a drastic impact.  If you want radiant, healthy skin then you need to nourish the skin from the inside out!  Eat your way to great skin by consuming these foods and ensure you have soft, clean and blemish-free skin without spending ample time in a beauty salon!

Eat a rainbow of fruit and vegetables

Consuming a variety of fruit and vegetables each day can protect your skin from free radical damage caused by sunlight, pollution and smoking.  To get the most out of your fresh produce and provide your skin with the powerful antioxidants ensure you eat a variety of colours.  Potent antioxidants great for skin cell development and healthy skin tone include beta-carotene found in pumpkin, carrots and sweet potatoes as well as lutein found in spinach, papaya and kale.

Stop extreme yo-yo dieting

Yo –yo dieting where you continually lose weight and regain weight has a huge negative impact on the health of your skin.  It can cause the dreaded wrinkles, sagging and stretch marks which are undesirable for most of us.  Often the extreme diets are limited in essential vitamins and minerals which can reflect on the health of your skin.

Increase your vitamin C intake

Vitamin C is like the little hero when it comes to healthy skin.  It helps strengthen the immune system, helps blemishes heal properly and is reflected in how radiant your skin is. Vitamin C also helps produce collagen that helps keep the elasticity in your skin. Try blueberries, broccoli, sweet potatoes and kiwi fruit to ensure you get adequate intake.

Up your vitamin E consumption

Vitamin E, found in almonds, avocados, hazelnuts and sunflower oils help support healthy skin growth an protects the skin from cell damage.

Keep hydrated

Dehydration can lead to dry, tired and even slightly grey skin.  Drinking water keep your skin’s moisture levels up which is need for it to stay flexible and healthy.

Get iron into you

If you have a pale complexion and dark circles under your eyes it could be due to a lack of iron in your diet.  Iron found in red meat, seafood, eggs and leafy greens is essential for the formation of haemoglobin, the red pigment in blood.

Consume good fats

Monounsaturated and polyunsaturated are the good fats that help keep your skin supple.  You can even think of them as the natural moisturisers for the skin.  Fish, avocados, nuts and seeds are the perfect sources for good, healthy fats.

Get plenty omega-3 and omega-6 fats

These essential fatty acids cannot be made by the body so it is integral you consume them in your diet. Oily fish and plant oils such as flaxseed, linseed and rapeseed are great sources of omega-3 and omega-6 fats.  For your skin, they produce anti-inflammatory compounds which can helps in skin conditions such as eczema and psoriasis.

Up your selenium

Selenium found in cereals, mushrooms, beans and seafood counteract dry skin.  It also works alongside vitamin E to fight infection and prevent free-radical damage.

Don’t forget your zinc

Zinc helps with the manufacture of collagen and speeds up healing of the skin.  If you are deficient in zinc, you may experience stretch marks, dandruff and stubborn blemishes.  Sources of zinc include seafood, turkey, brewer’s yeast, nuts, eggs and mushrooms.