Skin Food
I have struggled with my skin since I was a teenager… It was only in my late 20s that the impact of diet on my skin really dawned on me. Someone suggested that quitting dairy had worked wonders for a friend and maybe it was worth a try? I haven’t looked back since - it considerably reduced my breakouts but they had already left their mark. And yet, I’m not necessarily endorsing a drastic step like eliminating dairy because WE ARE ALL UNIQUE and what works for me may not be right for you.
What I can say for sure is that what we eat has a huge impact on our skin, perhaps unsurprisingly as it’s our largest organ. In honour of #nationalhealthyskinmonth, I wanted to share some dietary gems that are proven to promote healthy skin and why:
FATTY FISH - E.g. wild salmon, contains omega-3 fatty acids that can reduce inflammation and keep skin moisturised. They’re also a good source of quality protein, vit E & zinc
WALNUTS - A great source of omega 3 and omega 6 essential fatty acids (fats our body cannot make itself). Whilst too much omega-6 may promote inflammation/inflammatory skin conditions, adequate omega-3 intake helps reduce inflammation. They’re also a good source of zinc, vit E, selenium & protein, which our skin needs to be healthy, especially for wound healing and fighting bacteria
GREEN TEA - It boasts catechins, powerful antioxidants that can protect skin against sun damage and reduce redness, as well as improve hydration, thickness & elasticity
BROCCOLI - It’s bursting with nutrients incl. zinc, vits A & C. It also contains lutein that helps protect skin from oxidative damage AKA dry/wrinkled skin. It also contains sulforaphane, which can neutralise harmful free radicals and switch on other skin-protective functions
AVOCADO - High in beneficial fats, they contain vits E & C, antioxidants that help protect skin from oxidative damage from the sun and environment
SWEET POTATO - An excellent source of beta carotene (functioning as provitamin A), which acts as natural sunblock by protecting skin cells from UV damage
TOMATOES - Contain vit C & carotenoids, especially lycopene, which may protect skin from sun damage and prevent wrinkles *TOP TIP: Pair carotenoid-rich foods with a source of fat like avocado or olive oil to maximise absorption*
SOY - Contains isoflavones, that have been shown to improve wrinkles, collagen (structural protein that keeps our skin strong), elasticity & dryness
DARK CHOCOLATE (Ideally AT LEAST 70% cocoa & no added sugar) - Hooray! It contains antioxidants that may protect skin against sunburn and improve skin thickness, hydration, blood flow & texture
As for skincare, I have some hero products I have found worthy of mention in my eternal quest for flawless skin and will share those in time but my parting word of advice is to invest in a quality, ideally mineral-based, SPF to wear EVERY DAY (even in gloomier climates!) to protect your skin against the full spectrum of UV radiation, pollution, blue light & even infrared radiation (IR).
