We often find that as the seasons change so does our diet but did you know that our diet can affect what we are seeing on the outside too? If you want glowing skin, the old saying of ‘you are what you eat’ has never been truer.
Everyone has a favourite skin treatment or product, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. By eating a healthy balance of fresh foods you’ll feed your skin the vital nutrients it needs to help you glow from within.
Below you will find some key foods that will give your skin what it needs to glow.
Vitamin C – Vitamin C is a super antioxidant. It is needed to support the immune system, promote radiant skin and to promote healing. The best sources of vitamin C are Berries, broccoli, guava, kiwi fruit, of course oranges, and papaya. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.
Vitamin E – Vitamin E protects skin from cell damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower seeds. Vitamin E helps to protect the skin against free radical damage.
Healthy Fats – Monounsaturated and polyunsaturated fats – these are often found in avacado, oily fish, nuts and seeds – these fats provide essential fatty acids which act as a natural moisturiser for your skin, keeping it glowing and improving elasticity.
Omega 3 – Omega 3 is an essential fatty acids which cannot be made in the body and must be obtained through the diet. You will find omega 3 in oily fish and plant sources such as linseed oil, chia seeds and walnuts. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help inflammatory skin conditions such as eczema and psoriasis.
Zinc – 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. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.
Before the weather gets too cold why not try a Skin Boosting Smoothie to start your day right?
Ingredients
- 1/2 cup plain coconut water (or more as needed)
- 2 frozen bananas (previously peeled and sliced)
- 1 cup chopped pineapple (frozen or fresh)
- 1 cup chopped mango (frozen or fresh)
- 2 cups spinach or kale
- 1/2 avocado, sliced
- optional: 1 Tablespoon ground flax or flaxseed oil
Instructions
Add all of the ingredients to the blender in the order listed. Blend on high for at least 3 minutes or until smooth. Add more coconut water if needed to thin out. Scrape down the sides of the blender as needed.
Smoothies not your thing? Keep an eye out for an Immune Boosting Soup recipe i’ll be sharing as we come in to winter.
Remember along with a balance diet the other keys to internal health and getting through the dreaded winter slump are maintaining optimal sleep levels, boosting your physical activity, deep breathing, spending time out in the sunshine and taking time to enjoy some form of self care.