Diet has a profound effect on skin. It’s often the first place we notice change which may signal internal disruption. Ensuring you have the correct balance of protein, fibre, healthy fats and vitamins & minerals will make a visible difference to your skin and hopefully your confidence.
Sweet Potato
Sweet potato is a powerhouse for healthy skin. Its orange colour reflects a magnitude of Vitamin A, a promoter of skin cell production and repair, thereby helping reduce symptoms of acne, psoriasis, sun-damage and blemishing. Sweet potato’s high fibre content also helps balance blood sugar levels which prevents excess sugar fuelling the growth of pathogenic bacteria commonly found on the skin. This also stabilises insulin levels, preventing glands on the skin from producing excess oil often associated with acne.
Anchovies
Anchovies are a super source of omega 3; a healthy fat which allows your skin to keep its healthy supple form. It adds essential moisture to dry skin and is highly anti-inflammatory which can be especially effective in treating psoriasis and eczema.
Broccoli
Broccoli is abundant in Vitamin C which is well known for stimulating collagen synthesis. Collagen forms a fibrous network responsible for maintaining skin strength and elasticity - the youthful look! It’s also a strong antioxidant which helps protect the skin against UV damage from sunlight and the wrinkles it brings. As amazing as this food is it is not a replacement for sun cream so please do make sure you play safe.
Avocado
Avocado is a delicious way to get Vitamin E into your diet. It’s an antioxidant which helps rid skin of damage caused by pollution such as exhausts fumes from traffic. It also contains Vitamin C as well as essential oils which help healthy skin cell formation.
Pumpkin Seeds
Pumpkin seeds are an all-round winner! Not only are they high in omega 3 and antioxidants, they’re also packed full of zinc. Like Vitamin A, zinc is essential in the growth and repair of high regenerating cells such as those that make up the skin. Its strong anti-inflammatory properties make it especially effective in treating acne and resultant scars.
Kidney Beans
Kidney beans are an excellent source of fibre and plant protein which is especially important where skin is continually having to rebuilt itself, such as with eczema and psoriasis. Protein also helps regulate insulin levels, preventing the build-up of excess oil and potential acne. Furthermore, kidney beans are phytoestrogenic which may help calm acne, inflammation and irritation caused by hormone imbalances.
Miso Soup
Miso soup is one of my favourite treats for beaming skin. Not only is it a nutrient-dense source of hydration – essential for thriving skin – it’s also an excellent probiotic. Increasingly more studies are showing a link between gut and skin health. The gut influences vitamin and mineral absorption, hormone regulation, excess sugar and oil metabolism and the disarming of pathogens – if there’s a disruption in any of these processes the skin is often one of the first places we’ll see signs.
Skin is our largest organ and often reflects what’s going on inside our body. Therefore, take some time to observe your skin, track any changes and see if there’s a link between specific life events and symptoms. Common examples may include a certain food type, emotional stress, a heavy workload or hormonal changes.
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