As scientists learn more about diet and the body, it's increasingly clear that what you eat can significantly affect the health and aging of your skin. This article takes a look at 12 of the best foods for keeping your skin healthy. Fatty fish, such as salmon, mackerel and herring. With this in mind, a holistic approach is best. Treat your skin kindly and optimise your nutrition by eating antioxidant-rich fruit and vegetables. Nutritionist Rhiannon Lambert reveals 10 foods and drink that are good for your skin. Reap the skin-boosting rewards of a healthy diet with this pick of the best foods for feeding our complexions. “Avocados are high in healthy fats and contain vitamins E and C, which are.
the Skin for Great
Free radicals, smoking , pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Betacarotene, found in carrots, sweet potatoes and pumpkin , and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone. Discover what counts as one of your 5-a-day.
Vitamin C is also a super antioxidant. The best sources are blackcurrants, blueberries , broccoli , guava, kiwi fruits, oranges , papaya, strawberries and sweet potatoes.
Read more about vital vitamins and the health benefits of oranges. Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin.
It is always best to eat a healthy, balanced diet. Sign up for our free Healthy Diet Plans , all of which are nutritionally balanced and designed to kickstart a healthier way of eating. Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential to support the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts.
Just four nuts will provide the recommended daily amount RDA. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle.
Other good sources are fish, shellfish, eggs , wheatgerm, tomatoes and broccoli. Read more about the health benefits of Brazil nuts. Vitamin E protects skin from oxidative cell damage and supports healthy skin growth.
Foods high in vitamin E include almonds , avocado , hazelnuts , pine nuts and sunflower and corn oils. Read more about the health benefits of almonds and what makes avocado so healthy. Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey.
If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too. Discover how to stay hydrated.
These fats also come packaged with a healthy dose of vitamin E a vitamin many of us lack , which will help protect against free radical damage.
Discover the health benefits of salmon and which types of fat are the healthiest. Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as eczema and psoriasis.
Discover more about the health benefits of cod liver oil. Phyto-estrogens are natural chemicals found in plant foods phyto from the Greek word for plant.
They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance. There are different types, some are found in soya bean products isoflavones such as tofu , whereas others are found in the fibre of wholegrains, fruit, vegetables and linseed lignans. Include phyto-estrogen rich soya, wholegrains, fruits and vegetables as part of a balanced diet.
Find out more about the health benefits of soya. The glycaemic index GI is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body into glucose. Try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack.
Avoid high-GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles. Learn more about what the glycaemic index is and discover our favourite low-GI recipes. Zinc is involved in the normal functioning of the sebaceous glands in the skin which produce oil and helps to repair skin damage and keep skin soft and supple.
Read more about why we need vital minerals. Once you make changes to your diet, don't expect an overnight miracle. It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. For persistent skin conditions, talk to your GP or consider seeing a dermatologist. Acne is caused by inflammation and infection of the sebaceous glands of the skin.
Sebaceous glands are stimulated by hormones particularly androgens. To avoid acne, cut back on saturated and hydrogenated fats in margarines and processed foods. Also cut down on junk food as well as foods high in sugar, such as cakes and biscuits. Eat more raw vegetables, wholegrains, fresh fruit and fish. Try to include selenium-rich foods, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread. Psoriasis appears as red skin patches with silvery scales, most commonly on the elbows and knees.
The patches are caused by rapid growth and proliferation of cells in the outer skin layers. Patches can be itchy and sore and in severe cases, the skin may crack and bleed.
Some people find outbreaks occur when they feel rundown. Sunburn, alcohol, smoking, obesity and stress are also implicated and there may be trigger foods which you will have to identify using an exclusion diet, though always check with your GP before cutting out food groups. Essential fatty acids EFAs from fish oil or cold-pressed nut and seed oils are important to include in the diet.
It should also be low in saturated fat and include anti-inflammatory herbs such as turmeric, red pepper, ginger, cumin, fennel, rosemary and garlic. Although there are many triggers, one of the most common is food sensitivity. The most common offending foods are milk, eggs, fish, cheese, nuts and food additives. Omega-3 fats, zinc and vitamin E may help reduce symptoms. All health content on bbcgoodfood.
But for the combined benefits of water and electrolytes electrolyte-rich fluids are amazing! Exposure to sun and environmental toxins can wreak havoc on our skin. Aiming for eight or more daily servings of great skin foods that are antioxidant rich — is a snap, and delicious too! Sip on green tea for a midday pick-me-up or use it as the liquid in your morning smoothie.
Green tea contains EGCG, a polyphenol with potent antioxidant effects. Tapping into the glow-enhancing effects of collagen can be like a fountain of youth for tired, aging skin. Eating more of the right kinds of protein can help heal the skin, while delivering the essential amino acids to help boost our outward glow.
Try cooking up some soothing bone broth check out Dr. Avocados are rich in antioxidants such as Vitamin E, loaded with healthy fats monounsaturated , and are good for your body and skin.
Add a hit of antioxidant protection with a lunchtime salad of leafy greens with avocado. For an extra avocado double whammy, try a hydrating face mask with mashed up avocado, honey and lemon, and feel your skin soak in the smooth, silky oils that are good enough to eat.
Did you know that noshing on sauerkraut and kimchi can give your skin added reasons to glow from the inside out? Research has shown fermented foods are full of probiotics beneficial bacteria that can give digestion a healthy boost and kick your gut microbiome into high gear. Adding natural probiotics to your diet can be way easier than you think: Instead of making drastic overhauls to your diet, try swapping kombucha for soda, or try yogurt with live cultures, and see the transformation to your skin over time!
And adding a microbiome supplement can also be a simple way to get some probiotic power into your daily diet.
We need to take care to avoid larger fish that may contain toxins. Since large, carnivorous fish like tuna, swordfish, shark and halibut are at the top of the food chain, they are more likely to have higher levels of toxins like mercury and PCBs. Opt for the smaller fish in the sea, such as wild caught salmon, mackerel, sardines and anchovies that boast healthy fats that can lead to radiant skin.
Omega-3 fatty acids in these fish can combat inflammation and fight cancer. Not a fan of fish? You can get many of the same benefits in a supplement. Not only is tea a great way to relax and destress, a steaming cup of goodness may be just the solution for luminous skin, too. Herbal teas like dandelion and milk thistle are excellent detoxifiers that can support healthy kidney and liver function.
These teas enhance strong immune systems while helping bring the glow back to your skin with powerful antioxidant properties. Want to soothe your skin from the inside out? Ginger tea is a wonderful tummy soother that can aid in digestion and decrease inflammation of the skin while increasing natural radiance. Chamomile is another herbal tea that can work wonders on your skin on the outside while calming and detoxifying on the inside.
The anti-inflammatory qualities in chamomile tea bags also take the sting out of insect bites, eczema and dermatitis. Herbs and spices inject flavor into your favorite recipes but did you know that many spices have anti-inflammatory properties that can play an important role in your skin care regime?
Certain herbs and spices can keep glowing skin vibrant and elastic by fighting wrinkles, soothing redness and boosting collagen. Cinnamon adds a warm, spicy quality to baked goods and hot drinks, and also packs a punch to combat skin damage with more antioxidants than half a cup of blueberries. Balanced blood sugar is another great benefit of cinnamon. Ancient spice turmeric has been used for centuries in Eastern cultures, and its power as an antioxidant is proven through scientific research.
To keep spices at their top power, toss out any that are more than two years old and always store in cool, dark cupboards — heat from the stove and sunlight will destroy their potency. Achieving beautiful, hydrated, dewy skin can be as simple as eating the rainbow. A balanced, rich diet full of a wide array of colorful, fresh fruits and veggies ensures you get enough minerals, phytonutrients, and antioxidants to ward off free radical damage and fight other signs of aging.
I recommend to my patients that they aim to eat six or more servings of colorful vegetables and 2 or more servings of fruit. Even frozen vegetables and fruits are found to be great for you — so go ahead and throw some extra veggies in your soups and frozen berries in your morning smoothies.
And make a game of it with your family to see how many colors of the rainbow you can eat each day! Nine essential amino acids found in different types of protein are the hidden secret for collagen production which can enhance the youthful, vibrant glow of your skin. Set up a meal plan and spread out the protein between animal, plant and legume sources to keep your appetite invigorated. Grass-fed beef, organic poultry, even wild fish and all kinds of nuts are some of the best foods for glowing skin because they deliver ample amounts of amino acids that boost collagen production.
Rocking the vegan lifestyle? Pea protein is my favorite for an amazing balance of amino acids. Loading up on Vitamin A rich skin foods like carrots, sweet potatoes and dark leafy greens helps prevent premature wrinkles and bumpy skin, and can protect you from the harmful exposure of UV rays. Bold colored orange and green veggies are packed with Vitamin A power, but this skin nourishing A-lister is also found in egg yolks and liver.
Vitamin C is about much more than drinking a glass of orange juice in the morning. Supple skin with a youthful glow gets a welcome boost with a diet rich in Vitamin C, which has antioxidant properties of ascorbic acid that may help block and reverse UV-induced photodamage. Beyond citrus fruits, Vitamin C-rich foods include broccoli, strawberries. A cup of red bell peppers contains three times the amount of Vitamin C as an orange! For extra vitamin C and a yummy fizzy drink without the sugar , try my Vitamin C Fizz.
Goldilocks and those bears had the right idea when they gobbled down steaming bowls of oatmeal. Oatmeal is a nutritious whole grain that packs some serious punch when it comes to being a great skin food that ensures a smooth, radiant complexion. Just one cup of kale has twice the daily recommended intake of Vitamin A and Vitamin C, both of which are essential for blasting the oxidative, damaging effects of sun and building glow-boosting collagen. Introducing kale into your diet is really easy: Kale chips are a healthy replacement for fried potato chips — try baking them at degrees with avocado or coconut oil and a sprinkling of sea salt for a tasty snack that nourishes your skin from the inside out.
Not only do oysters have a sizzling reputation for heating up the bedroom, these little shellfish pack quite the punch as one of the best natural sources of dietary zinc. Talk about turning up the heat without any makeup! Not an oyster fan? You can still reap the rewards of zinc by taking a supplement. Cacao beans from which chocolate is derived, are rich in antioxidants called flavanols, which may plump and hydrate skin, protect it from UV damage, and boost circulation for a healthy glow.
But not all chocolate is created equal. To reap the natural health benefits, steer clear of milk chocolate, which contains loads of sugar and dairy, and stick with 1-ounce portions calories of chocolate containing cacao in portions 70 percent or higher to maximize its health benefits.
Who needs another excuse to pass the chocolate? Squirrels are onto something — nuts are one of the best skin foods around. Not only are the tiny packages chock full of protein, they contain essential minerals and vitamins that can be vital for keeping skin clear, smooth, and youthful. Seeds and nuts also boast hydrating natural oils that can restore the hydration to skin and blast away wrinkles. Here are a few of my favorites: Macadamia nuts may boost collagen production and fight off free radical damage that can contribute to fine lines with phytochemicals.
The Omega-3 fatty acids in walnuts may help reduce redness and inflammation. Almonds are packed full of selenium, manganese and Vitamin E, which can protect your skin against UV damage from the sun. The bonus with these nuts is that their oils are also available at most health food stores and can be used as carriers for essential oils or to massage directly onto your skin for added hydration.
And for a sneaky and yummy way to get a dose of chia seeds watch this video. It turns out berries of all kinds are the hidden secret to arming your skin with potent antioxidant power. Anthocyanin, the pigment responsible for the vivid jewel tones of blue, red and purple found in blueberries, strawberries, cranberries, blackberries and raspberries, actually works to protect the skin from damage from free radicals in our surrounding environment.
Adding berries to your daily diet is easy as blueberry pie! Throw a handful in your breakfast smoothie, add to muffins and other baked goods, or toss on top of your salad with some lean protein or fish for a complete meal your skin will love.
One of the easiest ways to get glowing, dewy skin is by starting your day with a breakfast smoothie packed full of nutrients and hydration. Keep it simple with berries and a non-sugary liquid like coconut water. Try a green machine with veggies such as kale, celery, cucumber and detoxifying fresh herbs like parsley, cilantro and mint.
Eat your way to fabulous skin
The foods you eat play a huge role in the health of your skin. Here are some of the best foods for skin, and some of the worst, to get clean. All hope is not lost, though. Just about anyone can have great skin—but it will take some time, commitment, and maybe even a product splurge now and then. Don't have time for intensive skin care? You can still pamper yourself by acing the basics. Good skin care and healthy lifestyle choices can help delay natural.