FOOD TO MAKE YOUR SKIN GLOW
Antioxidants: Berries, Grapes, Broccoli, Carrots, Cherries, Spinach, Papaya, Tomatoes
Antioxidants greatest role in assisting the appearance of our skin is in destroying free radicals, which are unbalanced molecules produced by our body as a result from stress, sun, and external chemicals. Free radicals attack collagen, our skin’s best natural beauty secret which keeps it looking plump and elastic, so opt for brightly coloured fresh fruits and vegetables.
Vitamin E: Nuts, Seeds, Sweet Potatoes, Avocados
Another strong fighter against free radical damage. Vitamin E is an antioxidant that protects and repairs skin, though as the body cannot produce it itself, we need to get it from food. Foods high in vitamin E also contain natural oils which help keep the skin moisturised from the inside.
Omega 3: Flaxseed, Linseed, Salmon, Eggs
Omega 3 fatty acids found in oily fish, eggs, and flax and linseed oils provide great benefits to our skin, firstly because they provide it with polyunsaturated fats that can reverse mild to extreme dryness and flaking. Omega 3s also have anti-inflammatory properties, which helps skin conditions like eczema, dermatitis and psoriasis.
Zinc: Oysters, Red meat, Eggs, nuts, Wholegrains, Mushrooms
Zinc is highly important for the immune system and the synthesis of collagen, but most of all for the repair of skin cells. Its strong healing properties repair damaged tissues and wounds, so can help to cure skin conditions like acne, eczema and psoriasis. Signs of zinc deficiency include stretch marks, spots and blemishes, and white spots on the fingernails.
Vitamin A: Eggs, Dark green vegetables (spinach, broccoli), Carrots, Rockmelon
Vitamin A supports skin-cell turnover, a process which keeps cells growing and developing at a steady rate. Dry, scaly skin can be a result of vitamin A deficiency.
Beta-carotene: Dark green vegetables, Orange fruits and vegetables
The plant form of vitamin A, beta-carotene is another powerful antioxidant which has been proven to help in protecting us from UV damage. However, studies show that UVA destroys beta-carotene when in the skin cells, so dose up on plenty of carrots and broccoli after your trip to the beach, not before.
Vitamin C: Kiwi fruit, Citrus fruits, Tomatoes, Peppers, Peas
Absorbic acid is another great collagen producer, as well as a skin healer, and scar tissue and ligament creator. It also neutralises those nasty free-radicals, and has also been proven to reduce the appearance of sun-damage.
Selenium: Wholegrains, Meat, Seafood, Cheese, Mushrooms, Beans, Brazil nuts
An antioxidant mineral which works with vitamin E to support the immune system and assist in fighting free radicals. It also plays a role in maintaining skin elasticity and prevents sun damage. Brazil nuts are particularly high in selenium – eating 3-4 nuts per day can give the average person an adequate intake.
Silica: Leeks, Green beans, Chickpeas, Strawberries, Cucumber, Asparagus
A trace mineral that strengthens the body’s muscles, tendons, hair, ligaments, nails, cartilage, bones, as well as skin. When we are young our tissues absorb and maintain high levels of silica, however as we grow older these levels drop, which means reduced skin elasticity. Keep up all of the above foods for maximum silica intake.
