Berries should be a vital part of your healthy skin diet, as they provide you with high levels of antioxidants, to fight off free radicals which can damage your skin and vitamin C - which is needed to produce collagen to keep your skin smooth and plump. Try to include a mixture of blackberries, raspberries, blueberries in your diet and eat the fruit fresh and unheated, as you will get the most antioxidants that way.
Eating refined carbohydrates can cause insulin to spike in your body, which causes an increase in androgens - the hormones responsible for causing zits. To improve your skin health, try to cut refined carbohydrates out of your diet and replace them with whole grains such as wholemeal pasta, rice and bread to improve your digestive system and reduce skin problems such as acne.
Eggs improve your skin health because they provide your body with protein, which is needed to form collagen in your body. The body needs collagen to improve the elasticity of skin and keep it looking healthy. Egg yolks, in particular, benefit your complexion because they are a rich source of biotin and selenium. Including eggs in your diet also give you vitamin A, which repairs damaged cells. Try snacking on hard boiled eggs or eat eggs for your breakfast to gain the benefits of these skin-saving nutrients.
If you suffer from common skin complaints such as eczema and acne, then try to include foods that are high in omega-3 in your diet - salmon for example. It will reduce inflamed skin symptoms associated with eczema and acne and the fish will also help moisturise skin and give it a healthy appearance. Salmon is also a good source of selenium, which protects the skin from sun exposure.
Dark leafy greens
Dark leafy greens, for example, spinach, kale and romaine lettuce are all fantastic for maintaining healthy skin. It’s all to do with their high levels of the powerful antioxidant beta-carotene - which helps to renew your skin and keep it looking youthful. They also contain vitamin A, which flushes toxins from the body, helping your skin stay clear. Dark leafy greens are great sources of vitamin C and E, two other essential nutrients needed for healthy skin. If your not a fan of eating your greens, then you can increase your intake of these face friendly foods by adding some into smoothies and salads.
There are countless health benefits of avocados and the food has enjoyed a surge in popularity in recent years. They are particularly good for your skin because they contain healthy ‘monounsaturated’ fats which moisturise your skin to keep it hydrated and soft. Avocados are known as Mother Nature’s moisturiser, and they can also be applied topically to your skin. Try mashing an avocado and spreading it across your face; the oils in the food will soften your skin and give you a radiant glow.
You’ll actually get more vitamin C from one serving of kiwi than you would from an orange. One medium sized kiwi contains 137.2 mg of vitamin C, whereas one medium orange contains around 70 mg. Vitamin C plays a role in the production of collagen in your body, which helps the firmness and tone of your skin. Increasing the amount of collagen in your body will help reduce the appearance of wrinkles on your skin and help you fight against other common signs of ageing. This superfruit is also a great food for skin health as it contains vitamin E, which is known to block free radicals from the skin.