You know what they say, you are what you eat!
Since our skin is our largest organ, it’s usually one of the best indicators of what’s going on beneath the surface. While there are many factors that affect the health of your skin, including genetics, hormones, skincare, and environmental factors, the foods that you consume are high up on the list.
The foods we eat can manifest in our skin through breakouts, ageing skin, dehydrated skin, enlarged pores, dark circles, dullness and puffiness. Simply put, the foods we put into our bodies have the ability to be both our downfall and our saviour.
So, what should we be eating to support our skin and promote a clear, healthy complexion?
Antioxidants
Free radical damage occurs when we expose our skin to too much sun, smoking, pollution and toxic beauty or household products. To help fight off free radicals it’s important to get enough antioxidant-rich foods into your diet.
Berries are miracle workers when it comes to fighting off free radicals, they’re naturally bursting with antioxidants and help the skin to maintain its electricity and prevent it from sagging. You can also find antioxidants in dark chocolate with a high percentage of cocoa (winning!).
Vitamins and minerals
Inflammation can manifest in the skin in the form of breakouts and premature ageing. To ensure that you’re helping your skin combat inflammation, make sure that you’re getting enough vitamins and minerals in your diet.
Vitamin A:
Combats dry and flaky skin and encourages cell renewal.
Can be found in: Sweet potato, carrots, kale.
Vitamin B:
Essential for cell reproduction and can help reduce inflammation, dryness and acne.
Can be found in: Seeds and nuts, avocados, brown rice.
Vitamin C:
Brightens the skin, improves pigmentation and reduces sun damage.
Can be found in: Broccoli, capsicum, papaya.
Vitamin E:
Reduces inflammation and redness.
Can be found in: Nuts and seeds, avocado, spinach.
Healthy Fats
Healthy fats are an excellent source of anti-inflammatories and are amazing skin hydrators, helping to relieve dry skin and minimise the appearance of pores. Omega-3 fatty acids support the skin by strengthening skin cells and facilitating the movement of water and nutrients to your cells.
If you follow a vegan diet, you can find loads of omega-3s in chia seeds, flaxseeds, walnuts, hemp seeds and avocados. Otherwise oily fishes like salmon are some of the best sources of omega-3 fatty acids.