Eat Your Way to Glowing Skin


Many of us spend mega bucks on the latest serum or moisturiser promising an abundance of beauty benefits, but did you know what we eat is just as important for complexion perfection?

A multitude of foods are bursting with nutrients that are directly involved in building new skin cells, which can be targeted in the diet to nourish skin and fight off age related damage. To enhance your inside-out approach to skin care try incorporating these skin benefiting foods:


If your skin is looking a little lacklustre, incorporate strawberries, or other brightly coloured berries for enhanced skin cell formation. The humble strawb is bursting with vitamin C, a potent antioxidant that boosts production of collagen fibres, helping to keep skin smooth and firm. Research has shown that the antioxidants in vitamin C can help reduce damage in skin cells caused by harmful free radicals and protect the skin from sun damage and premature ageing. Vitamin C is also essential for the growth and repair of skin.


Wild salmon is a wonderful source of nourishing omega-3 fatty acids. These good fats have a key role within the membrane or wall of a skin cell, moisturising our skin from the inside out. Indeed, the essential fats in foods such as salmon influence both the flexibility of the skin, as well as its hydration levels. Salmon also contains a special carotenoid that improves skin elasticity, helping to prevent fine lines. Need another reason to eat salmon? It’s packed with the mineral selenium, which protects the skin from damaging sun exposure.  For optimal benefits eat 2-3 portions of oily fish per week.


We have long known that the B vitamin biotin is responsible for forming the basis of skin, hair and nail cells. Luckily for us, avos are packed with biotin, helping to ward off dry skin and keep hair and nails strong. Avos are also an abundant source of vitamin E, which is not only directly involved in skin cell formation, but an active sun blocker helping to protect skin cells from UV damage and reduce damage caused by harmful free radicals.


These little nuggets of goodness are a wonderful source of Vitamin E and alpha-linoleic acid (ALA) – an omega-3 fatty acid that’s a key element of the lubricating layer maintaining moist and dewy skin. A small handful of walnuts each day will help to optimise cell wall composition, enhancing our skin’s elasticity and promoting smoother and younger looking skin. Not a fan of walnuts? Munch on hazelnuts or almonds instead. Hazelnuts and almonds are bursting with zinc, which reduces inflammation and redness of the skin.


Our bodies are constantly subjected to free radicals, which researchers now know are one of the big contributors to wrinkles. The good news? Pomegranates are packed with polyphenol antioxidants, which fight free radicals and regulate skin’s blood flow, giving it a healthy rosiness. Try sprinkling pomegranate seeds on your salad or yoghurt for an instant antioxidant hit.


Low Glycaemic Index (GI) foods release their glucose into the blood slowly, helping to prevent the spikes in hormones that can contribute to skin damage and wrinkles. Try to eat a variety of low-GI foods such as beans, fruit, milk, porridge, lentils and wholegrain bread each day. Wholegrains are also an excellent source of the trace mineral silica, which is essential for healthy skin, hair and nails. Double win!


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