Maintaining healthy looking skin and a clear complexion can be difficult. There are several factors which can cause your skin to lose its natural glow and radiance including the climate and how much sleep you’re getting. Stress is also a big factor as it could lead to an outbreak of spots and may even worsen existing skin conditions like eczema. You may not be able to control many of the factors already mentioned but one thing you do have control over when it comes to your skin health is your diet. Certain foods have been scientifically linked to promoting healthy looking skin as a result of the vitamins and minerals they contain, and below we tell you what to look out for next time you’re in the supermarket.
The omega-3 fatty acids in oily fish like mackerel and salmon are superb for providing you with healthy-looking skin. These fatty acids help to hydrate the skin and prevent dryness. Eating oily fish can even lead to a reduction in inflammation and redness. Furthermore, the high protein content of oily fish is integral to promoting skin strength. Mackerel and salmon are available in easy to manage tins and are perfect for a snack during the day or could be accompanied with vegetables for an evening meal.
Just like oily fish, walnuts are high in essential omega-3 fatty acids. They also have a high zinc content which is great for the healing process if you have a wound and can also act as a barrier against bacteria. Walnuts are a healthy snack to carry around with you when you’re out and about during the day. They can also be mixed with lettuce to create a nutritious salad.
As a result of its high quantity of vitamin E, Avocado acts as an excellent antioxidant which protects the skin. Avocado also contains vitamin C which creates the structural protein collagen, providing stronger more resilient skin. Avocado is a popular choice for combining with fish like salmon and can even be made in to a healthy smoothie.
This delicious vegetable contains the plant based nutrient; Beta-carotene which converts in to vitamin A within the body. Studies have shown that sweet potatoes are extremely good at protecting skin cells and could even reduce the effects of U.V. rays. Sweet potatoes can simply be roasted in the oven to complement lean meat like chicken for a healthy meal.
Broccoli is a popular green vegetable which contains a variety of vitamins and minerals which can leave your skin looking and feeling great. Broccoli is particularly good at helping to prevent oxidative damage which can lead to wrinkling. It contains Vitamin A and C and also has a high quantity of zinc. This tasty vegetable can be steamed or boiled and served beside white fish.
Tomatoes are another food source renowned for its preventative powers as it helps to reduce the effects of ageing. Tomatoes contain carotenoids which are ideal for maintaining healthy skin as well as a flawless complexion. Tomatoes work great in a salad and can also be baked in the oven with garlic and herbs.
This vibrant looking plant has a long list of benefits when it comes to your skin health. Firstly, it contains a vast array of nutrients and minerals, including; Vitamin A, Vitamin E, sodium, magnesium, potassium and calcium. Beetroot helps to cleanse the body by eradicating toxins and leaving your skin looking fresh and healthy. Beetroot is an excellent cold snack and can even be mixed with chickpeas for a tasty salad.
A member of the cabbage family, kale is certainly a food source which gets mentioned a lot in relation to health and fitness. What you may not be aware of though is that it is also great for your skin. The vast number of vitamins and minerals contained in kale helps to reinvigorate your skin and reduces dryness. A popular option is to blend kale in order to make pesto.
If you’re not a big fan of oily fish then Pumpkin seeds are a great alternative as they also contain a large quantity of omega-3 fatty acids. They can be eaten as a snack or sprinkled on to salads for added taste and nutrition.
Egg yolk, in particular, has many properties which will be of great benefit to your skin health. Yolks contain various elements which promote clearer skin including selenium and zinc. A good tip is to hard boil eggs and leave them in the fridge to have as a snack when you’re feeling hungry.
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