The foods you eat can have a huge impact on your skin. Whether you’re a chronic acne sufferer looking for a solution or just looking to slow down the ageing process and improve the quality of your skin, choosing to eat the best foods for good skin can keep your skin smoother, firmer and clearer.
But what are the best foods for good skin? And why? Let’s find out…
1: Eat Plenty Of Cruciferous Vegetables
Eating plenty of fruits and vegetables can help improve your skin, thanks to the powerful antioxidants that help to protect against the cellular damage caused by free radicals. But not all fruits and vegetables pack the same punch when it comes to skin health.
Fruits may be full of vitamins and minerals, but they’re usually high in carbohydrates – which isn’t ideal for people with problem skin. So if you’re an acne sufferer then fruits are best consumed in balanced moderation.
Vegetables offer a wide range of vitamins and antioxidants, without the sugar rush that comes with fruit. But if you’re looking for the best foods for good skin then cruciferous veg wins the title.
Cruciferous vegetables – such as broccoli, cauliflower and cabbage – offer incredible levels of bioactive phytonutrients that can help to reverse and repair skin damage. Not only this, but they also help to keep your gut healthy – and gut health is essential when it comes to skin!
2: Add Almonds, Hazelnuts & Pine Nuts For Vitamin E
Vitamin E helps to protect your skin from damage caused by free radicals. Eating foods high in vitamin E has been shown to help combat the signs of premature ageing and can help prevent UV damage too.
Almonds, hazelnuts, pine nuts as well as sunflower oil and avocados are all foods for good skin thanks to their high vitamin E levels.
3: Eat Citrus Fruits For Vitamin C
Vitamin C is a super nutrient, good for your immune system, overall health – and importantly, your skin. Vitamin C is a potent antioxidant, so it helps protect your skin from free radical damage and can contribute to better healing. Vitamin C also aids the absorption of some other essential nutrients so it’s super important to ensure you get enough in your diet.
Citrus fruits including lemons, oranges and grapefruits are all foods for good skin thanks to being high in vitamin C, as well as leafy green vegetables, strawberries, tomatoes and sweet potatoes.
4: Boost Your Selenium Levels With Brazil Nuts
Another powerful antioxidant is selenium. Selenium is essential for a healthy immune system and can help protect against skin cancer as well as sun damage and age spots.
Brazil nuts are a great source of selenium. Just a few nuts per day will allow you to reach your daily requirements. If you’re not keen on brazil nuts then alternative sources of selenium include fish, eggs, tomatoes and broccoli.
5: Avocado, Olives & Oily Fish For Healthy Fats
Healthy fats such as monounsaturated fats provide your body with essential fatty acids (EFAs) – nutrients that are necessary for good brain function and healthy skin. EFAs help to moisturise your skin, keeping it supple and improving elasticity which can help reduce the appearance of wrinkles and fine lines.
EFAs include omega 3 which has anti-inflammatory effects. Omega 3 is found in avocados, as well as oily fish, nuts and seeds.
6: Seeds Or Shellfish For Zinc
If you’re an acne sufferer then getting more zinc in your diet should be a top priority. Studies show that zinc can help reduce acne breakouts and heal scarring faster.
Some of the best foods for good skin include zinc-rich produce such as meat and shellfish, as well as eggs, nuts and seeds.
Iron supplements can block your body’s ability to absorb the zinc in your diet, so if you’re supplementing with iron be sure to leave at least 2 hours between eating high zinc foods and taking your iron tablets.
7: Nourish The Gut With Prebiotics & Probiotics
The more we’re learning about gut health, the more we’re discovering that it’s a core foundation for many elements of the body – skin health especially. Healthy skin starts in the gut.
So what can you do to support your gut? Fermented food such as sauerkraut and kimchi are great foods for good skin, but if you’re not keen on fermentation, then prebiotics and probiotics can give your gut flora a boost.
Prebiotics are supplements designed to help support your gut in balancing bacteria and creating more good gut flora, whereas probiotics are good bacteria in tablet form.
To learn more about gut health and your skin check out my previous blog here…
8: Add A Little Algae
Algae, such as spirulina and chlorella, don’t always make the list of foods for good skin – but they should! They are superfoods high in omega 3 and essential amino acids. But that’s not all – they can help reduce wrinkles and combat acne too!
Spirulina helps support quick cell turnover, aiding your body in the healing process. It can also encourage healthy gut balance by preventing candida overgrowth, reducing inflammation and preventing acne breakouts.
Chlorella is packed full of nutrients that are vital for healthy collagen synthesis. Collagen is essential for keeping your skin healthy and elastic as you age – reducing wrinkles and preventing premature ageing.
9: Collagen Shots To Boost Your Skin From The Inside Out
Collagen is the single most important substance for the prevention of ageing. As you grow older your body produces less and less collagen. It’s this reduction of collagen that leads to the formation of wrinkles, loose skin and fines lines.
Ingesting collagen is one way to increase your collagen production and keep your skin looking younger for longer. Here at The Body Clinic, we believe Collagen Shots by Rejuvenated, to be the most superior collagen supplement on the market.
You can purchase Collagen Shots from us either in the clinic or by mail order.
10: Skincare That Protects, Prevents & Nourishes
Using the right skincare products can help keep your skin hydrated and protect it from the daily damage that free radicals and UV rays do.
Not all skincare products are created equal. Here at The Body Clinic, we’ve spent years trialling, testing and choosing the best skincare products for our clients. We recommend the Circadia Skincare and Dermaceutic Skincare ranges. Speak to us in the clinic or give us a call on 01562 265029 if you’d like some help choosing the right products for your skin.
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