Every day, our skin is exposed to the elements, such as the wind and sun, as well as pollution, the cold, and humidity. Moisturising and using the right skincare products for your skin type is crucial to protect it from damage. That’s not all, though! The old adage applies to your skin as well: you are what you eat! Here are ten must-eat foods to give your skin a natural glow.
Oily fish, including sardines, salmon and mackerel, are all rich in omega-3. Our bodies don’t naturally produce omega-3, so it’s essential to get them from a healthy, balanced diet. Omega-3’s anti-inflammatory properties have a healing, moisturising effect on the skin. What’s more, fish contain high levels of vitamin E, which protects cells from oxidative stress.
Seafood is rich in zinc. This trace element is vital to our body’s regenerative and neurological functions, as well as its immune response. It’s also a formidable ally for a flawless complexion. Zinc is a powerful antioxidant that can help combat cellular ageing. Its anti-inflammatory and healing properties can also help prevent common skin woes such as acne or dermatitis.
Almonds, walnuts, hazelnuts and chia seeds are all examples of oilseeds. They are all rich in omega-3, minerals, and trace elements, including magnesium, calcium, iron, zinc, manganese and potassium. They provide our skin with essential nutrients to treat the occasional stress-related pimple or more severe acne caused by the overproduction of sebum, a lipid film that prevents the skin from drying out, but can clog pores if secreted in large quantities!
Fruit and veg rich in beta carotene
L Fresh fruit and veg is packed with essential nutrients. For instance, carrots, apricots and tomatoes have some of the highest contents of beta-carotene, the inactive pigment form of vitamin A known for its antioxidant potential. More specifically, beta-carotene is recognised as a stimulant of melanin production. And melanin is what determines our skin colour, which explains beta-carotene’s tanning effects. Beta-carotene is equally effective as a sunburn protector.
In addition to beta-carotene, tomatoes also contain another high-performance carotenoid: lycopene. This last is a natural pigment and is what gives tomatoes their red glow. With its antioxidant properties, lycopene protects your body from damage caused by compounds known as free radicals. These compounds can generate oxidative stress, which induces premature skin ageing.
To maximise lycopene benefits, we recommend cooking tomatoes, which should be eaten with some fat from a drizzle of olive oil. Lycopene bioavailability directly correlates with a higher lipid profile. Assuming equal portions, lycopene content increases in cooked as opposed to raw tomatoes. But this isn’t an excuse to binge on pizza because tomato sauce is full of lycopene!
Lemons are a good source of vitamin C, which accelerates the healing of scars. Lemons also play a crucial role in producing collagen. This important body protein is essential to strengthening the skin since it firms and tones. Furthermore, lemons have high flavonoid content. And flavonoids act as powerful antioxidants, neutralising free radicals that cause premature skin ageing.
Whole grains and pulses
Both are found to be rich in nutrients. More specifically, they contain group B vitamins such as vitamins B5, B6 and B9. All three ensure healthy-looking skin. Incidentally, group B vitamins are loaded with zinc, iron, selenium and magnesium. Most whole grain nutrients are found in the husk. To enjoy their full benefits, you should really eat whole or semi-whole grains.
Avocados are oleaginous fruits. Put simply, they contain fatty acids! And a lot of them as it happens! Acids such as omega-3, -6 and -9 have a deep moisturising effect on your skin. Avocados are also rich in vitamin E.
They may also be used as an oil or mask to relieve skin tightness and dryness, restoring its full glow!
Berries such as red currants, raspberries and blackberries are full of antioxidant properties. They protect our skin and and prevent premature aging caused by free radicals and oxidative stress.
And last but not least:
Water! It’s essential for many of the body’s physiological processes - regulating our digestion, waste evacuation and tissue protection. Staying hydrated is key to developing healthy, radiant, soft and smooth skin. We recommend drinking two litres of water a day to satisfy your hydration needs. But be warned: you may well need more of our most precious resource if you engage in sporting activities or find yourself in warmer climes!