Eat your way to amazing skin

You are what you eat. This saying isn’t just an old wives’ tale, it’s true. Our skin is often the first place that shows up a bad diet – if you suffer from dry, dull skin and have premature lines or wrinkles then the answer might lie in your diet.

The good news is that skin cells are replaced quickly and it doesn’t take long to start noticing improvements if you feed it properly from the inside-out. If you eat well for your skin for 28 days then you might notice your skin is brighter, smoother and more hydrated. Read on for our top foods to eat for smooth, glowing, amazing skin.

Vegetables

Vegetables are full of nutrients that feed and help protect your skin. They also contain lots of fibre which is great for gut health, and as gut health is increasingly being linked to skin health, aim to leave the skin on your veggies as this is where most of the fibre is found.

Red peppers

Vitamin C is a powerful antioxidant which helps to protect cells against damage. It is also essential for collagen production. Vitamin C is found in high amounts in green leafy veg, red peppers and citrus fruits.

Tomatoes

Tomatoes contain a substance called lycopene which has been found to help protect the skin from the damaging effects of the sun’s rays. The lycopene content in tomatoes is increased with cooking, so get adding that tomato paste to everything!

Almonds

Almonds are rich in Vitamin E – an important antioxidant and anti-inflammatory nutrient. It is also thought that vitamin E can absorb the energy from ultraviolet (UV) light, playing an important role in preventing UV-induced free radical damage to skin.

Salmon

For glowing skin make sure you have a good intake of Omega-3 which is found in oily fish like salmon. These fatty acids are responsible for the health of the skin cell’s membrane, which acts as the passageway for nutrients to get in and for waste products to get out of the cell. It also helps to keep skin cells hydrated.

Water

Not only does water contribute to plump skin, but it also helps the cells operate efficiently. Stay hydrated by sipping on at least 2 litres of water every day, and eat whole fruit and vegetables that contain large quantities of water such as cucumber, lettuce, tomatoes, peppers, cauliflower, spinach, broccoli and carrots.

Avocado

Avocadoes are rich in fatty acids which help in regulating skin hydration. In addition to vitamin E, avocado oil contains potassium, lecithin, and many other nutrients that can help to nourish and moisturise and give you amazing skin from the inside-out.

Oysters

Zinc has been found to help relieve acne. It helps to fight viruses and bacteria and has powerful anti-inflammatory properties. Zinc has also been found to help prevent hair loss. Oysters have the highest levels of zinc, but red meat, poultry, beans and nuts also contain zinc.