No matter how diligent you are with your skincare routine, radiant, glowing skin starts on the inside. What you consume has a direct impact on your skin, with certain wholefoods promoting healthy hair, skin and nails. With spring arriving, now is the perfect time to start incorporating more skin-loving foods into your diet. Try adding these six superfoods to your grocery list for better skin.
Everyone’s favourite toast topper is a skin powerhouse! Rich in healthy omega-9 fatty acids and vitamin E, avocados help protect your skin from free radical damage caused by sun exposure, assist the body’s natural wound healing process, and promote skin cell turnover. Regularly consuming avocados and other sources of vitamin E like almonds, sunflower seeds and olive oil may help improve skin barrier function and texture.
The secret to the clear, glowing skin of many Japanese women. Matcha is a potent source of antioxidants and chlorophyll. These work to fight free radicals, prevent inflammation and slow cell damage—promoting more radiant, youthful skin. Try drinking two cups of matcha daily to start glowing from within.
3. Citrus fruits
Citrus fruits like lemon, lime, grapefruit and orange contain high levels of vitamin C. Vitamin C is essential for collagen and elastin production, which both contribute to giving your skin suppleness and elasticity, and prevent the formation of wrinkles and fine lines. Vitamin C also helps fight free radical damage from sun exposure and aids in achieving a brighter complexion and more even skin tone.
4. Flaxseeds and chia seeds
Sprinkle these superfood seeds over your morning oatmeal or blend them up into a smoothie. Both flaxseeds and chia seeds, as well as hemp seeds and walnuts, are rich in omega-3 fatty acids, a type of healthy fat. Omega-3 fatty acids reduce inflammation, provide the building blocks for skin cell function, and aid in collagen production (which naturally decreases with age).
These humble legumes are packed with zinc. an essential mineral for good skin health. Zinc is required for skin cell regeneration, wound healing and regulating sebum activity. Zinc can aid in clearing the skin of acne, by controlling oil production in the skin and balancing the hormones involved in acne development. Other good sources of zinc include chickpeas, cashews, almonds, sesame seeds and oysters.
6. Brazil nuts
Brazil nuts contain selenium, a trace mineral responsible for maintaining skin firmness and elasticity. Selenium also prevents the breakdown of collagen, aids in the absorption of vitamin E, and protects against sun damage and UV ray exposure. Eating just two Brazil nuts a day will give you your recommended daily intake of selenium!