Image by Irving Penn
Skin Superfoods play a vital role in a healthy diet. That mentioned these also support your biggest organ & make it shine — YOUR SKIN.
Scientists learn more and more about diet and the body. It’s absolutely clear that what you eat can significantly affect the health & ageing of your skin.
Here are some of my favourite beneficial skin superfoods that will not only impact your health but also positively affect your skin and the way it ages.
Fatty fish – For the right glow
Fish, like mackerel, salmon and herring are great foods for healthy skin.
They’re rich sources of omega-3 fatty acids which are important for maintaining skin health. Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized – see it basically as a boost for your protective skin barrier.
An omega-3 fatty acid deficiency can cause dry skin for example which is why it is super important that we take it in through our diet.
The omega-3 fats in fish reduce inflammation such as redness and acne, an amazing Skin Superfood. They can even make your skin less sensitive to the sun’s harmful UV rays and are also a good source of high-quality protein, vitamin E, and zinc.
Alternatives to Fish are
Avocados – The ultimate Skin Superfood
You don’t find with such ease so many nutrients in just one food.
Vitamin E, lutein, oleic acid, folate and mono-unsaturated fats. You can eat avocados in countless ways: blend them, slice them, mash them and so much more possibilities. The so-called good fats in avocados help skin retain moisture. Eat a quarter to a whole avocado a day and you will be able to reap the benefits over time to not only have improved skin concerns but also make use of the antioxidants provided by this superfood that will not only make your skin a star but also make your hair sparkle.
Green Tea – Clears your Skin
Green tea is the boss when it comes to antioxidant and anti-inflammatory properties.
It flushes out toxins and it also supports skin hydration, moisture retention, and prevents wrinkle formation. Green tea has also been shown to have anti-ageing properties due to the high amount of antioxidants provided by this powerful plant.
Catechin can even help to soothe inflamed skin when used topically, so worth to look at with your dermatologist or aesthetician when trying to find ingredients in your skincare that could potentially help improve this concern over time with the added benefit of the Skin Superfood.
Walnuts – All for the Glow
Walnuts can be a charm when it’s about to push up your collagen production game. This is due to their high omega-3 levels. Simply fatty acids that we need to cushion our delicate skin.
As we age our collagen production is losing its power. Collagen is a protein that makes your skin look & feel plump and subtle.
That’s why it is very helpful to treat your skin from the insight out with walnuts.
The Vitamin E in walnuts may help fight free radicals caused due to stress. So another great antioxidant when it comes down to protecting your body and skin.
Almonds – The major Antioxidant
These nuts are also rich in vitamin E which helps prevent signs of ageing caused by free radicals and may even boost your skin’s defence against skin cancer.
Almonds can offer 25% of the daily intake for riboflavin and 6% of the daily consumption for niacin. Two very strong vitamin B sources that are vital for our skin and tissue lining, blood cells and so much more. They are also a great copper source, which plays a role in skin and hair pigmentation. Linoleic acid which is a fatty acid can furthermore help prevent your skin from being dry.
“Fruits and vegetables owe their vibrant colours to antioxidants, and berries are a wonderful source,.
Berries – A snack Go-to
Include blueberries, raspberries, cherries and lots of other ones out there. They all have different goodies to offer but one thing in common:
You’ll get a shot of protective antioxidants that shield your skin from free radicals.
They may help lower high blood pressure and cholesterol. Berries can even manage your blood sugar and fight the effects of your constantly ageing brain.
Definitely not only a delicious pick-me-up snack but also a very great investment for your global health.
Kale – Underappreciated vitamin bomb
This dark leafy green is the ultimate Skin Superfood. Kale is rich in vitamin A, which is another antioxidant and promotes healthy skin cell turnover. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A – your beloved Retinol derivative.
Kale is not only high in vitamin A but also vitamin K, B6 and C, calcium, copper, potassium and manganese. On top of it all, it is quite low in kcal. and carbs – A great diabetes- & weight-friendly vegetable.
A little excursion on sugar
Sugar is basically the devil and the absolute opposite of what Skin Superfoods are.
It produces advanced glycation end-products – AGEs. This basically means that it will clog arteries and dry out your tissue. Further, it can prohibit fluids to run without problems throughout your body where fluids should flow freely.
Try to cut out at least all added/refined sugar or push it towards your cheat days or special occasions.
Yes, no fun at all but in the long run, your body and skin will deeply thank you.