Firstly, it’s important to ensure we are feeding the skin well from the inside out. Along with drinking plenty of water to help hydrate the skin and flush out toxins from the body, there are certain foods we can incorporate into our diet which are particularly rich in the vital vitamins and nutrients that your skin needs to thrive.
- Chia Seeds
A true super-food! Chia seeds are small, but mighty and packed full of Omega 3 fatty acids which help to nourish the skin and support skin structures. They also contain other minerals and nutrients such as magnesium, copper, and iron which are essential for the growth of new, healthy skin.
Chia seeds are a great replacement for those that have an intolerance to dairy as they have a very high calcium reserve.
It is common knowledge that avocados are a great source of healthy fats, but they are also an excellent source of vitamins E and C which play a key role in the health of our skin, protecting it from oxidative damage caused by UV radiation.
Avocados are rich in monounsaturated fats that help to increase skin elasticity and reduce the appearance of fine lines and wrinkles, as well as Biotin which prevents dry skin, hair and nails.
Turmeric contains an active antioxidant, curcumin, which has been proven to be one of the most effective anti-inflammatories available, enabling the skin to heal itself – this benefits many skin conditions triggered by inflammation such as dermatitis, acne, eczema, and psoriasis. As well as being ingested, turmeric has benefits when applied topically to the skin and has been proven to reduce pigmentation and scarring caused by ageing, hormonal imbalances and sun damage and does this by inhibiting and enzyme in the skin which produces pigment.
Besides being a potent source of Omega 3 fatty acids, which enables skin to retain moisture and strength, salmon also contains Vitamin D which has photoprotective effects, protecting the skin from UV damage and enabling cell growth and repair.
The pink colour of salmon is due a chemical compound called astaxanthin which is also an antioxidant and anti-inflammatory. Another benefit is the inclusion of dimethylaminoethanol, which strengthens cell membranes and slow down cell deterioration that causes premature ageing.
Blueberries contain high amounts of plant compounds called anthocyanins which give the fruit its rich purple-blue colour, this is a strong antioxidant which fights cell damaging free radicals. Antioxidants are vital for healthy skin, as when there are more free radicals present our cells start to weaken and premature ageing sets in. They also help to strengthen skins collagen fibres, giving skin more bounce and glow.
Well known for being rich in Vitamin C, oranges (as well as other citrus fruits ) have many benefits such as improving hydration, would healing and formation of the skin barrier. Vitamin C is required for the production of collagen which depletes naturally as we age and is commonly found in connective tissue and joints.
Vitamin C also has balancing effect on the skin by helping to retain water, preventing the skin from becoming too oily or too dry.
- Coconut water & coconut oil
The natural water found within coconut is packed full of muscle-relaxing potassium and electrolytes – these help to rehydrate and replenish your skin from the inside out and make the skin more soft and supple. The oil extracted from coconut contains potent antimicrobial acids which help to improve gut health –if your gut contains an overgrowth of bad bacteria and candida causing poor digestion, inflammation, and breakouts.
- Green Tea
Green Tea contains a polyphenolic EGCG which has a wide range of benefits including being an antioxidant, anti-inflammatory, anti-diabetes - just to name a few!
EGCG is effective at reducing sebum (oil) excretions in the skin, and by reducing sebum excretions you can slow down or stop the development of acne. It can also prevent premature ageing and is capable or rejuvenating dying skin cells by repairing damage.
Green tea is also rich in multiple vitamins and essential minerals, it contains Vitamin A and Vitamin E, which help to keep skin moisturised and healthy.
Papaya is used in a wide range of skincare products due to it being rich in chymopapain, this enzyme when applied topically dissolves pore-clogging sebum and cleanses the skin, which is why it is commonly used in exfoliants. But papaya also has many benefits when ingested – fresh, ripe papaya contains 144% of your daily intake of Vitamin C, great for collagen strengthening and muscle definition!
Almonds are one of the best sources of dairy-free calcium available, making them a must have to add into your diet. They contain large amount of Vitamin E to help repair cells and defend against UV damage, and because Vitamin E is an antioxidant you are also getting the benefits or fighting free radical damage which is essential to prevent premature ageing. Due to the high fibre content in almonds, the gastrointestinal tract becomes more lubricated which aids digestion, resulting in removal of toxins from the body and clearer skin.