Religiously following an impeccable skincare routine can only get you so far when it comes to achieving healthy, luminous skin. A diet of sugary snacks and convenience foods can eventually catch up to our complexions, especially as we age. It’s no secret that when we eat better, we feel better (and often look better), but for those leading busy lives with action-packed schedules, incorporating skin-loving foods into our diets can sometimes prove a challenge.
You don’t need to whip up complex salads or buy expensive smoothies to ensure your skin is getting the nutrients it craves. Certain superfoods, when included regularly in your diet, can have a transformative effect on our skin, hair and overall wellness. We explore five vitamin and antioxidant-rich powerhouse foods to add to your weekly shopping list for skin that’s healthy and radiant, providing the essential nutrients needed to survive, thrive and glow.
Your diet and skin health go hand-in-hand…
If there’s one thing that experts agree on, it’s the idea that what you eat has a direct and profound impact on your skin and hair health. Eating a well-balanced diet comprised of a variety of foods ensures that the body is receiving the skin-supporting chemical compounds it needs to impact the way the skin feels, looks and functions. After all, the skin is the largest organ in the body, helping to regulate body temperature, providing a protective barrier and helping to maintain fluid balance – so it’s crucial to give it the attention it deserves.
A number of factors impact the health and appearance of the skin, from genetics to lifestyle and age, but there is little denying that beautiful skin starts from nourishing it from within. Eat your way to a glowing complexion through a diet rich in colour, with a wealth of vegetables, fruits, proteins, carbohydrates, fibre and healthy fats.
But which foods in particular should you be piling your plate high with to achieve your healthiest skin yet?
Avocado: The Moisturiser
Spread atop a slice of sourdough or smashed into a guacamole, avocado is fantastic for your skin, whether eaten or applied topically. Avocado supplies nutrients that keep the skin supple and moisturised, like vitamins A, D, and E, as well biotin which helps to prevent dry skin and hair. Also containing a variety of antioxidants, minerals and fats to keep your body healthy, this food is versatile as it is controversial. Whether you love it, or you hate it, this tropical fruit (no, not vegetable!) is rich in carotenoids and polyphenols. These antioxidants help protect against damage caused by free radicals that form after exposure to environmental aggressors like pollution and UV rays. Try adding creamy avocado alongside omega-3-rich salmon or blending into salad dressings to enjoy its skin-loving and protective benefits.
Nuts & Seeds: The Youth-Preservers
Nuts and seeds like walnuts, almonds, chia and flax seeds are tiny little powerhouses of youth-preserving nutrients. Rich in vitamins like C and E and packed with zinc and selenium, they play an important role in fighting signs of ageing, preserving youthful skin and maintaining elasticity. Sprinkle on salads for an easy fix or snack on a handful as part of your morning breakfast to reap their rewards.
Sweet Potato: The Collagen-Booster
Packed with vitamin C, sweet potatoes are essential for collagen production, a protein that ensures your skin is firm, minimising wrinkles and preventing premature ageing. What’s more, this filling vegetable provides a great source of water, aiding in hydrated skin that doesn’t appear dry or flaky. Sweet potatoes are rich in antioxidants, particularly beta-carotene, giving them their distinctive orange hue, helping them to combat free radicals that can damage precious skin cells. Try swapping out regular fries for their sweet potato counterparts to enjoy a skin-friendly food that doesn’t compromise on flavour.
Leafy Green Vegetables:
The Skin-Healers Packing your diet full of leafy greens is the surest way to provide the necessary nutrients to the skin. From broccoli and kale to spinach and peas, green veggies have the incredible ability to repair and rejuvenate skin over time. Folate, vitamin E and beta-carotene all work in harmony to protect the skin cells from harm, also aiding in skin repair to ensure skin bounces back from damage, renewed and refreshed. Consume your leafy greens in the form of salads or accompanied with a source of protein and carbohydrate to ensure their benefits are enjoyed as part of a balanced diet.
Berries: The Antioxidants
Berries top the leader board for their antioxidant properties, also rich in vitamin C, an antioxidant that combats the ageing process and builds collagen, the protein that gives skin its elasticity. But it doesn’t stop there; berries also contain anti-inflammatory properties to soothe the skin and reduce redness. Blueberries, for instance, are known for their high levels of quercetin, a plant pigment that works wonders when it comes to reducing skin inflammation. Throw raspberries, blackberries, and blackberries into smoothies or on top of a protein-rich yoghurt bowl for a morning antioxidant boost.
In the pursuit for younger looking, radiant skin, often, the answer lies not in the drugstore shelves, but in the grocery aisle. Incorporating a diverse and colourful array of fruits, vegetables and other skin-loving whole foods plays a significant role in the health and appearance of our skin. Of course, healthy habits like exercise, drinking water and avoiding excess sun exposure – not to mention a solid and effective skincare routine – all factor in to overall skin health. But, a regular diet of foods high in nutrients and vitamins lays the foundation for truly beautiful skin.
Try this amazing recipe, packing in four of my favourite superfoods, finish off with a dessert of nutritious berries.
Sweet Potato Kale Salad with Creamy Honey Mustard Dressing
Ingredients
Salad –
2 sweet potatoes, cut into matchsticks
1 can of chickpeas, drained
3 tbsp of extra virgin olive oil
100g mixed nuts
1 tsp chilli flakes
2 tsp smoked paprika
1 tsp cumin
5-6 handfuls shredded kale
Half a cucumber, chopped
2 avocado, sliced
Honey Mustard Dressing –
6 tbsp extra virgin olive oil
2 tbsp whole grain mustard
2 tbsp honey
2 tbsp lemon juice
2 tbsp balsamic vinegar
Instructions
1. Preheat the oven to 180°C.
2. On a baking sheet, combine the sweet potatoes, chickpeas, olive oil, chilli powder, paprika, cumin, salt and pepper. Toss well to coat. Bake for 20 minutes, toss everything, add half the kale, then bake another 20 minutes, until the chickpeas are crisp and the sweet potatoes tender.
3. Meanwhile, in a salad bowl, combine the remaining kale, cucumber slices, radishes and avocado.
4. To make the dressing. Combine all ingredients in a glass jar, whisking until smooth. Taste and season with salt and pepper.
5. Toss the roasted sweet potatoes, kale and chickpeas in with the salad as well as adding the nuts. Add the dressing and toss to combine.
Enjoy!
