We all want young skin, no matter how old we get. The beauty industry is evidence of this, being now worth well over £338 billion per year. Cosmetic procedures alone are raking in a staggering £6 billion each year worldwide with no signs of slowing down. With all the hype and sheer choice of products on the market claiming to work miracles in the wrinkle department, is there a simpler way to achieve healthier, younger looking skin?
If you truly want healthy skin your whole life, there really is a very simple way to get it. Through diet. There will never be a better way to a healthy complexion that through the food you eat. We have listed 5 foods below that if eaten daily, really will help you to have the best skin ever.
The juicy flesh of avocados has to be top of the list when it comes to gainly healthy, plump skin. Being rich in vitamin C and oleic fatty acids, avocados help to maintain moisture in the epidermal layer of your skin, helping make it soft, plump and hydrated.
As an omega-9 fat, oleic acid is directly involved in the regeneration of damaged skin cells which help to reduce facial redness and irritation, perfect for anyone suffering from skin irritation and dryness, or skin conditions including rosacea and eczema.
Avocados are a great source of antioxidant carotenoids including alpha-carotene, beta carotene, beta-cryptoxanthin, zeaxanthin and lutein. These free radical quenching compounds provide significant protection for your skin from the environmental damage that leads to fine lines, wrinkles and other visible signs of ageing.
High amounts of carotenoids in your diet have been shown in scientific studies to improve your skin’s density, thickness, tone and general appearance.
Aim to eat 1/ 2 an avocado each day. Slice in over toast and poached eggs, blend into smoothies or dice it into salads.
2 Red Berries
If you only ever eat one type of fruit, make it berries. Cranberries, blueberries, strawberries, blackberries, raspberries, pomegranate, red currants, acai berries, goji berries, if you can name a berry, you need it for healthy skin.
As far as anti-ageing, skin loving food goes, berries are possibly the best you can eat and for good reason. Berries contain a huge range of antioxidants. Adding antioxidants from berries to your diet can help protect your whole body from oxidative stress and inflammation caused by free radical damage. Virtually every cell in the body has been shown to benefit from the antioxidants in berries, including the heart, nervous system, brain, eyes and of course the skin.
Aside from the fact that berries can save skin from the serious dangers of free radical damage, they’re also 85% water, which means they can help to keep skin hydrated from the inside out.
Oh and want to know another great benefit of eating berries? Because they are rich is beta-carotenes, your skin will naturally absorb their colour over time, giving you a healthy golden glow without having to stress your skin in the sun.
Aim to eat a handful of berries every day. Mix it up. Eat them with yoghurt, blend into smoothies or eat with nuts for a delicious sweet treat without the guilt.
Spinach is ultra rich in anti-oxidants including vitamins C and A which helps to keep your skin cells healthy, repairs wounds and helps to build collagen. Combined together, they work to repair skin cells and keep your skin looking beautiful. Think Pop-eye meets Marilyn Monroe. Not only will Spinach help your skin to look its radiant best but your body will feel stronger too from the inside out.
In addition, Spinach is an excellent source of iron. Iron is an essential part of hemoglobin, a protein that carries oxygen throughout your body. Without adequate iron, you can’t transport oxygen as efficiently, which can leave you with pale-looking, dry and flaky skin.
Aim to include a handful of spinach leaves to your diet each week. I can highly recommend blending them into a green smoothie or eat them raw in your salad.
4 Whole, raw nuts and seeds
Forget ready salted, nuts when eaten in their raw form offer a balance of healthy fats that help keep your skin plump and youthful. Nuts and seeds are packed with healthy fatty acids that are guaranteed to give you the natural glow that you dream of.
Aim to include a wide range of nuts and seeds into your diet. Nuts and seeds are great as a snack, mixed into cereal or yoghurt and even tossed into a salad.
Unless you use sea salt to naturally add to your nuts, avoid the salted versions. Dry roasted are good as they haven’t been baked in bad vegetable oils. Most seeds come raw anyway and they are so versatile.
Salmon, herring, mackerel, sardines, anchovies, tuna and rainbow trout all contain healthy omega–3 fats, which help fortify skin cell membranes, protect against sun damage and may also reduce the risk of certain forms of skin cancer. What’s not to love about fish?
If you don’t really enjoy the taste of fish or if you believe that you are not a ‘fish’ person, roasting your fish in the oven with black pepper, sea salt and a drizzle of olive oil will create a more meaty texture, especially tuna which when roasted for 20 – 30 minutes actually develops a taste of pork. Add some fennel seeds and you won’t be able to tell the difference. The trick to ‘non-fishy’ tasting fish is to ensure it is cooked through. No pink parts for us please.
Fish can be used for many dishes, so get creative. Your skin health is depending on you.