Top 10 Foods For Healthy, Glowing SkinPosted on 17/05/2018
At Let’s Face It, we believe in overall health & wellness – physical & mental health and living a balanced lifestyle. Anthony runs his own Personal Training business so aside from skin care, the other huge part of our lives revolves around fitness and maintaining a healthy, balanced diet. What I love most about these two aspects of our lives is that they go perfect together. After all, good skin starts from within! In Korean skin care, many products contain real food extract so their nutrients are delivered directly onto our skin. Your skin is your largest organ, so it makes sense that when eating foods that are high in antioxidants, minerals and vitamins, these nutrients are also delivered directly to our skin cells. Often we only think of what we eat as affecting our weight or mood. Today, we have listed 10 foods for healthy, glowing skin.
This first beauty food you should know about is Avocado! Avocado is a food that many of us love to eat because it’s delicious and it’s healthy too! Who doesn’t love some smashed avo, eggs and toast for breakfast? It’s high in healthy fats and rich in minerals and antioxidants – Vitamin E and Vitamin C. Eating half an avocado, 2-4 times a week is a great source of nutrients for your skin and overall health. Healthy fats increase your skin’s suppleness and Vitamins E & C will boost skin vitality and protect your skin from premature signs of ageing.
Walnuts contain the highest amount of omega-3 fatty acids compared to other nuts. Omega-3 fatty acids reduce inflammation and improve skin elasticity. Walnuts also contain copper, a mineral which stimulates collagen production and protects your skin from sun damage. So next time you’re looking for a healthy snack to eat, grab a handful of walnuts and reap the skin benefits of them too!
3. Dark Chocolate
If you’ve ever been told that eating chocolate will give you pimples, good news is that research studies have proven otherwise! Well, for cocoa anyway. Studies from the National Center for Biotechnology Information (NCBI) reported that eating 20g of dark chocolate regularly results in smoother, more hydrated skin with less visible fine lines and wrinkles. Cocoa is high in flavonols (antioxidants) that protect your skin against UV rays and sun damage as well as improve blood circulation, keeping your skin plump. To maximise the skin care benefits, try dark chocolate that contains at least 70% cocoa.
4. Green Tea / Barley Tea
Many Korean skin care products contain Green Tea Extract so it’s probably not a big surprise that drinking it will also result in glowing, firmer skin. Green Tea is another food (or drink) that is high in antioxidants and works to protect your skin against free radicals as well as reduces inflammation and redness. A cup a day keeps the dermatologist away!
Another obvious beauty food for good skin is H20. However, water doesn’t reach your skin cells first so in actual fact, the other foods we have listed are more directly beneficial for our skin than water. But, drinking enough water daily benefits overall health and bodily functions, including your skin barrier function. It helps to flush out toxins, keeps your hydration levels up, and in the long term also minimises the appearance of wrinkles and improves skin elasticity.
6. Dark Leafy Greens
Kale, Spinach and other green vegetables such as Broccoli are rich in minerals and vitamins, mainly Vitamin K & Vitamin A. Vitamin K increases your skin’s ability to retain moisture and protects your skin from UV rays, making it less prone to dullness, pigmentation and other sun damage. Vitamin A works to accelerate skin cell rejuvenation so it’s great for maintaining a youthful, healthy glow. These greens also contain chlorophyll, which helps to flush out toxins and protect your skin from premature ageing.
7. Ginseng Root / Powder
Ginseng is a herbal ingredient widely used around the world. Asian Ginseng in particular contains a lot of nutrients that benefit the skin. The main benefits include stimulating collagen production and boosting blood circulation, leaving you with firm, plump skin.
Eating a handful of strawberries or blueberries a day provides enough Vitamin C to reach your recommended daily intake. Vitamin C serum is a popular anti-ageing skin care product that’s also used for strengthening skin, brightening complexion and fading acne scars. Why not add some berries into your diet too for an even more healthier, radiant glow.
As seen with Walnuts, omega-3 fatty acids are great for your skin. Our bodies cannot produce omega-3 naturally so having a balanced diet that ensures we intake this is important. Fish such as Salmon & Mackerel are considered some of the best foods for clear skin as they are rich in omega-3, effectively reducing inflammation and acne. They are also rich in Vitamin E (antioxidant) and Protein (amino acids), the latter of which is essential for skin cell rejuvenation. Adding this to your diet contributes to clearer, youthful, healthy skin.
Good bacteria is needed for gut health. Recent studies show that incorporating probiotics into your diet can also improve skin conditions such as acne, eczema and psoriasis (worldhealth.net). In addition, probiotics are great for winkle protection as they fight free radicals and UV radiation.
Some other popular foods for healthy glowing skin include Tomato, Sunflower Seeds, Coffee, Red Wine & Fermented Foods.
There are so many other beauty foods that are packed full of nutrients and are beneficial for your skin. We have simply just provided what we think are the top foods for healthy skin. The main point to take is to have a balanced diet of fruits, vegetables, protein, with the occasional indulgence.
I will have to advise that a diet consisting of mainly trans fats & saturated fats (fast food, processed foods, other junk food, soda drinks) is not great and will lead to various health issues not to mention dehydrated, unhealthy skin and acne breakouts.
If you have your skin care routine down pat but are still experiencing major skin concerns, consider making some changes to your diet. Treat your skin as what it is – your body’s largest organ.
Gain some more insight into how you can achieve healthy, glowing skin by also reading about 5 Skin Care Habits you should adopt.
What are your favourite beauty foods to eat? Let us know in the comments below!
Let’s Face It
Updated 22 March 2019.
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