Most people have an almost endless supply of different face creams and treatments that they use to try and improve the condition of their skin. However, the reality is that beautiful skin starts with a good diet. It is the nutrition from within your body that’s important, rather than what you apply to the outside.
As your skin ages, old cells are continually shed in order to make way for younger, brighter cells. In order to support the growth of new cells a good supply of nutrients is essential, which means that it’s imperative to make sure your body gets all the nutrients it needs from your diet.
So, following on from our earlier post about the worst foods for your skin, here are some of the best, that will ensure your skin stays bright, supple and blemish free.
Five a day
Eating the recommended minimum amounts of fruit and veg is something that the majority of people still don’t do, but you can’t expect healthy skin if you don’t. Fruits and vegetables contain antioxidants which your skin uses to fight against free radicals. Free radicals attack your skin cells and cause age spots and wrinkles. Five portions of fruit or veg a day is the recommended minimum and if possible you should be aiming for even more. In order to get a varied intake of vitamins and minerals eat fruit and veg of all different colours, as not only will this increase your intake of essential nutrients, it’ll also make your diet much more interesting.
Vitamin C
Vitamin C is another essential antioxidant which helps to strengthen your immune system, heal blemishes and maintain your skin’s radiance. Vitamin C is prominent in a lot of fruits, particularly strawberries, blackcurrants, blueberries, kiwi, oranges and papaya. All of these not only boost vitamin C levels and help to fight free radicals, they also encourage the production of collagen which strengthens the capillaries that supply blood to the skin.
Stop crash dieting
Although losing weight might make you feel better, if you pile it back on again after then it’s not doing your skin any favours. Yo-yo dieting is one of the worst things for your skin as it causes it to stretch and sag, leaving you with wrinkles and stretch marks. It’s not the look of your skin that will be affected either. Crash diets often don’t contain the vitamins and minerals that are essential to keep your skin and body healthy which leaves it looking dull and lacking life.
Rather than yo-yo dieting, it’s much more effective to eat healthily in order to ensure that your body is getting the nutrients that it needs to keep your skin looking smooth, bright and youthful.
Brazil nuts
Brazil nuts are packed full of another antioxidant called selenium – this can also be found in high proportions in fish, eggs and broccoli. Selenium works with vitamins E and C to strengthen the immune system, prevent sun damage and age spots. Just four Brazil nuts will provide you with your recommended daily intake of selenium.
Hazelnut
Hazelnuts, almonds, pine nuts and avocado all contain vitamin E which protects the skin from cell damage and encourages growth.
Fat
People are always under the impression that fat is bad but there are certain types that you shouldn’t avoid. Monounsaturated and polyunsaturated fats, that can be found in fish, seeds and nuts, provide your body with essential fatty acids which help to keep your skin supple thanks to their natural moisturising properties.
Omega-3
Omega-3 and omega-6 are fatty acids that they body isn’t capable of making on its own so they must be obtained through your diet. Omega-3 can be found in walnut oil, rapeseed oil and oily fish and will help the body to create anti-inflammatory compounds which can help with a number of serious skin conditions including eczema and psoriasis.