Our skin has the amazing ability to act as a shield that protects us from the external environment. This means that while our topical treatments can certainly yield results, it’s important to always nourish from within to provide the skin with the building blocks it needs for optimal health. As they say, you are what you eat – and this rings especially true when it comes to skin health. Personally, I follow an anti-inflammatory diet full of fresh fruits and vegetables, healthy fats and lean protein. Below are some tips for eating your way to a healthy, glowing complexion.
Choose a rainbow of colours
Ensure each meal is bursting with a rainbow of (natural) colours. Fruit and vegetables are full of antioxidants that fight free radicals, unstable molecules caused by UV exposure and lifestyle factors that latch onto healthy cells and destroy them, leading to signs of ageing like fine lines and wrinkles. Beta carotene, found in carrots, capsicum, sweet potato and pumpkin, converts to Vitamin A when consumed, while vegetables like broccoli, kale and spinach contain lutein which defends the skin against oxidation.
Snack on nuts and seeds
Filling, healthy and satisfying, nuts and seeds contain essential nutrients for beautiful skin. Walnuts are rich in essential fatty acids that can reduce inflammation; Brazil nuts contain high amounts of skin-loving selenium; almonds, hazelnuts, pine nuts and sunflower seeds are all great sources of Vitamin E.
Incorporate good fats
Good fats are essential to a healthy, balanced diet and soft, supple skin. Avocados, oily fish, coconut oil and nuts and seeds all contain monounsaturated and polyunsaturated fats, essential fatty acids and omegas that keep the skin moisturised, plump and firm.
Eat enough vitamin C
Vitamin C is essential for skin health: it brightens the skin, boosts radiance and is required for the effective synthesis of collagen. However, the body cannot produce Vitamin C on its own, so we must look to our diet to supplement our supply. Along with citrus fruits, berries, broccoli, sweet potato and tomatoes are all fantastic sources of Vitamin C. Native Australian fruit kakadu plum has also been discovered to contain the world’s highest known source of Vitamin C.
We should all be aiming for six to eight glasses of water each day, which is vital in providing the skin with hydration from within. When we are dehydrated, any fine lines and wrinkles become much more prominent. I like to add slices of cucumber, mint and lemon to my water in summer, while in the cooler months I’ll make sure I’m getting my daily intake by drinking green tea (itself an amazing antioxidant!).
Ingestible collagen is clinically proven to smooth the skin, strengthen the hair and nails, and support gut health. A collagen supplement is so effective because it increases our collagen levels at a cellular level. When we ingest it, it’s dispersed throughout our body via our network of blood vessels. Ingestible collagen can boost our levels and encourages the body to produce more collagen on its own accord which helps to minimise fine lines, improve skin clarity, elasticity, and hydrate the skin from the inside out.
Everything in moderation
Moderation is key when it comes to skin health, don’t deprive yourself, indulging is important from time to time but try to make simple changes for healthier choices and your skin will reap the benefits.
Organic✔️ Berries✔️Dark leafy greens✔️ Fruit (sugars from fresh fruit are fine) ✔️ Vegetables ✔️ Oily Fish (salmon, mackerel, herring, sardines)✔️ Nuts✔️ Avocados✔️ Seeds✔️ Organic Bone Broth✔️ Fresh Herbs and Spices (ginger, tumeric, black pepper, cinnamon, cloves, rosemary )✔️ Water✔️ Healthy Oils (Coconut, cold pressed olive, avocado)✔️ Green Tea✔️ Dark Chocolate(min 80% cacao)✔️
Dairy❌ Refined carbs❌ Processed food❌ Processed meat❌ Refined sugar❌ Pastries❌ Deep fried food❌ Alcohol❌ Artificial sweeteners❌ Salt❌ Excessive consumption of red meat❌