Your diet is truly your tool box for vibrant skin and it’s a great place to start if you’re at a bit of a cross roads and don’t know where to begin. A wholefoods clean diet that is abundant in veggies, fruits, healthy fats, good quality proteins and of course good hydration is the foundation of a good skin diet… but what nutrients does our skin crave directly for optimal health?
Antioxidants
Found in abundance in fruits and veggies and this is where it’s so important to eat a coloured variety. Antioxidants help to fight the negative effects free radicals have on our skin by offering themselves as a shield and acting as a substitute for the skin molecules that free radicals usually latch onto. Free radicals are molecules in the body that can cause DNA mutation, they have been linked to rapid ageing as well as serious illnesses and chronic inflammation. Free radicals occur as part of a natural metabolic process in the body called oxidation and are a vital part of the body’s natural defences (immune cells shoot out free radicals to fight invading bacteria, for example), however too many and they can cause damage. This is because external factors we face every day such as pollution, smoking, and UV rays can generate so many free radicals that the body’s natural defences are overwhelmed - a phenomenon known as oxidative stress - which causes free radical damage at the cell level. Triggered by these external factors, free radical damage has been shown to accelerate visible signs of ageing think more wrinkles than we’d like, dull dry complexion, discolouration, sagging skin, eye bags, and sun damage. So it’s vital to eat the rainbow! Antioxidants can be found in brightly coloured foods- red peppers, aubergines, broccoli, squash, tomatoes, red berries, dark grapes, cherries and even unusual sources like dark cacao chocolate and spices can be a high antioxidant source.
Vitamin E
An essential skin nutrient, wonderful for its anti-inflammatory properties which are crucial for skin health. Vitamin E is a fat soluble vitamin that is in fact an antioxidant that works to protect our skin. They protect our collagen and elastin, vital proteins that maintain elasticity as well as increasing blood flow to the surface of our skin to help achieve that glow that will all want for our skin. Vitamin E can be found in- sunflower seeds, almonds, salmon, hazelnuts, broccoli, spinach, extra virgin olive oil. Vitamin E is even better absorbed when paired with a good dose of vitamin C, think a leafy green salmon salad with a squeeze of lemon juice or an orange and a handful of almonds.
Vitamin C
Vitamin C whilst also being an antioxidant plays its own important and key role in collagen formation and synthesis which is so important especially from our late twenties onwards when we begin to take more care of our skin. Our bodies don’t store vitamin C so there’s not a supply of it in our bodies which is why it’s so important to top it up daily in your dietary choices. Top vitamin C sources are- bell peppers, strawberries, citrus fruits, broccoli, spinach, kiwis, cranberries, cherries.
Omega 3 fatty acids
Omega 3 fatty acids are so important for keeping our skin looking “full”. Making sure we are getting enough sources of it in our diets actually ensures skin stays hydrated and plump. Omega-3 is also anti-inflammatory so great for calming skin or helping in inflammatory conditions such as acne and eczema. Really vital to be getting a good amount in your diet throughout the day because these fatty acids are essential for human nutrition and the future of your skin. The benefits of fish oil are mainly credited to omega-3 fatty acids, found in oily fish. A diet rich in omega-3 fatty acids may alter the development of immune system allergies. If there is an imbalance between omega-3 and omega-6 it can result in an increased production of inflammation and cause a shift towards an immune response. Sources of omega 3 fatty acids can be found in- extra virgin olive oil, flaxseeds, chia seeds, hemp seeds, walnuts, free range organic eggs and oily fish sources such as salmon and mackerel.
Zinc
One of my favourite trace minerals and skin nutrients. Zinc regulates the production of certain inflammatory biomarkers and increases the repair of the tissue that form on the outer layer of the skins surface. Zinc is well known in the skin world for re-building and stimulating collagen, which prevents the signs of ageing and skin damage caused from external toxins such as polluction, sun damage etc, control inflammation and help the liver eliminate waste. It also assists with scar repair and hormone balancing so wonderful if you suffer from painful pesky PMS skin issues. Sources of zinc can be found in- shellfish, eggs, lean red meat, pumpkin seeds, lentils, chickpeas, black beans, yoghurt, cashews and hemp seeds.
Probiotic
You all know how I feel about the gut and skin connection. Taking care of your gut health is so important for maintaining healthy skin. Taking a daily prebiotic is a great start I like symprove or reknew life as I previously said. I also like adding a small amount of apple cider vinegar to a two-litre water bottle and sipping it throughout the day. This helps to cleanse the gut and stimulate digestion. Foods such as organic yoghurt, kefir, kombucha, kimchi and sauerkraut contain a range of live probiotics that help our bodies to digest and absorb nutrients. Fermented foods are rich in antioxidants, which are known to boost skin health and combat the appearance fine lines and wrinkles. What goes on in the inside always shows up on the outside. Good probiotic sources can be found in- broth, coconut yoghurt, miso, tempeh, organic greek yoghurt unsweetened.
A final note although not a nutrient it’s definitely a KEY player in keeping your skins health at its max. Hydration- so important to drink two litres of water each day, as it helps to nourish your body’s cells and helps your skin stay supple. This can be drunk in herbal teas to and don’t forget eating your water in foods like cucumbers, watermelon, celery, apples etc.
