Over the years my customers have always asked for skin care advice and I love to recommend beautifully nourishing skincare products that will help improve their skin. However I always start with asking about their diet.
Our skin is determined by a number of factors that we can’t control: genes, age, gender. Luckily, there’s one thing we can control, and that is our diet. Eating foods that not only taste amazing but balance our gut microflora can do wonders for our skin- GLOW from the inside out! Regularly including the following seven foods will really help to keep your skin clear.
If you suffer from acne, roscea, dryness or oily skin you will be delighted to see the changes a healthy diet can make. Plus these foods’ anti-inflammatory effects also help you look younger- bonus!
An important factor for normal sebaceous gland function is zinc, it can really help regulate overactive oil glands. In fact, low levels of zinc are frequently found in people who suffer from acne, so eating foods high in zinc are very beneficial. These include pumpkin seeds, poultry, fish and lean red meat. Taking a supplement can also help you get more into your skin.
- Fatty fish
Sardines, mackerel and salmon all contain omega-3 fatty acids, which help to combat inflammation. Theses “good” essential fatty acids also help with the health of your cell membranes, meaning the stronger they are, the better they’re able to keep harmful things out of your cells and let the right nutrients in. The good fats can help plump your skin and keep it young looking and clear. Eating fatty fish a few times a week is perfect or you can also substitute a daily fish oil supplement.
- Fermented foods
Kimchee & sauerkraut have been all over the media the past months and rightly so, they are fantastic for you health! Along with yoghurt, they balance microflora in the gut and as we all know, a healthy gut equals healthy skin. Since microbial balance is one of the keys to maintaining optimal health, I’d recommend eating fermented foods 2-3 times a week. If you’re on antibiotics (which can throw off the balance of good bacteria in your gut), get some every day.
- B-Complex vitamins
For optimal skin health, moisture retention and the ability to fight redness, B vitamins are crucial. Unfortunately, they’re quite difficult to get through diet alone. However, making sure you have a balanced diet with chicken, whole grains, eggs and vegetables. If not taking a B-complex vitamin tablet daily can really help too.
- Green herbs
Parsley, basil and watercress are very high in vitamin A, an essential component to happy, healthy skin. These greens are so vitamin-rich that you don’t need to eat a lot of them to reap the benefits; simply sprinkling a handful over your food daily is perfect.
Very high in omega-3 essential fatty acids, antioxidants and selenium, walnuts are your skin’s best friend. Add small handful to your diet every day in salads, porridge or stir-fries.
- Green tea
The famous green tea, we are all aware of how good it is for us. It contains polyphenols and catechins — powerful antioxidants that maintain skin cell health — green tea should be a healthy skin diet staple. Aim for 2-3 cups every day. You can even apply it topically to prevent acne or soothe tired eyes, I suggest letting it cool and then using a cotton pad to place it on your skin.