We all know that good skin starts from within. You can use all the best dermatologist-approved skincare – but if you're not eating well, it will show up in your skin. But did you know that there are certain foods that will help to boost your skin health better than others?
Skin specialists Evolve Medical recently teamed up with leading nutritionist and author Emma Bardwell to reveal how you can get glowing skin from the inside out. And the best news is… lots of our favourite brunch foods are included in the list. Phew.
'The most pressing skin concern during the winter season is dryness and dullness,' explains Emma. 'Our skin health is closely linked to our self esteem so it comes up in the clinic a lot. I specialise in perimenopause and menopause and this is often a time when women see lots of skin changes, from pigmentation to acne to dry, itchy skin. So this, combined with the winter months, can cause a lot of skin concerns for women.'
If the last couple of months have taken its toll on your skin, don't fret. Here's how you can boost your glow from within…
The Best Superfoods For Glowing Skin
1/ Salmon
Salmon and other fatty fish contain a lot of omega-3 which is very effective in giving you healthy, glowing skin. Not only is this one of the most potent sources of anti-inflammatory omega-3s, salmon also contains DHA and EPA which promote healthy skin by protecting the integrity of cell membranes which guards against premature ageing.
2/ Walnuts
Walnuts are packed with omega-3 so if you’re vegetarian, walnuts are a great alternative to get your daily dose. Omega-3 is responsible for the health of the cell membrane which influences the cell’s ability to hold water - leaving you with hydrated, soft skin. It can also create a more even tone and reduce severity of acne, whilst combating dryness and inflammation and also protecting skin from UV exposure.
3/ Chia Seeds
Chia seeds are a good source of fibre and also hold water which can help hydrate skin and reduce inflammation. Chia seeds have also been shown to be beneficial to gut health which is closely linked to skin health.
According to Emma, 'studies suggest the bacteria that live in your large intestine can have a positive impact on your skin’s microbiome. Think about the connection between the gut and skin - what we call the gut-skin axis. So foods that are great for your gut will also do wonders for your skin.'
4/ Sweet Potato
Red and orange vegetables contain lycopene – a nutrient that specifically helps prevent skin discolouration, texture changes, fine lines and wrinkles. Few foods are as rich in the beauty nutrients as a baked sweet potato. Just half a medium potato provides 200% of your daily recommended intake.
5/ Legumes and Pulses
Legumes like beans, peas and lentils contain a lot of micronutrients that can be very beneficial to the skin and the gut. Vitamin-B in legumes and pulses is responsible for promoting healthy cell turnover, reducing breakouts and supporting healthy collagen production.
6/ Oranges
Oranges are one of the most well-known food sources of vitamin C. Plus, they're one of the best fruits for glowing skin. These super fruits are proven to stimulate the formation of collagen, improve skin hydration, and improve wound healing.
7/ Green Tea
Green tea is packed with antioxidants that can rid your skin of any congestion and protect against damaging environmental stressors. The result? A glowing, healthy complexion. Pour yourself a cup of this super tea and watch your skin glow.
8/ Blueberries
Blueberries are rich in antioxidants and vitamins that can help boost the strength of collagen fibres in our skin and give it a healthy glow. You can either include these super berries in your diet (they’re delicious in a smoothie) or apply a crushed-blueberries-and-yoghurt mask on your face for an instant glow.
9/ Avocado
Our favourite brunch fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature ageing caused by ultraviolet radiation. Avocados are also really effective at increasing hydration levels in the skin and reducing inflammation.
10/ Tomatoes
Tomatoes contain a lot of the nutrient lycopene which helps boost collagen strength and fights off the oxidising effect of UV rays by mitigating the effects of skin-ageing free radicals.
11/ Brazil Nuts
Emma suggests just two brazil nuts a day can give you the recommended amount of selenium – the mineral that helps preserve elastin, a protein that keeps your skin smooth and tight. Brazil nuts are also full of vitamin E to keep your skin moisturised and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays.
12/ Turmeric
Turmeric is a well known superfood – not only does it reportedly help protect against cancer and reduce pain, this spice is effective in protecting the skin. Turmeric is also packed with curcumin. This active antioxidant has been proven to be one of the most effective anti-inflammatories out there. Add to curries, drink as a tea or use in supplement form and watch your skin glow.
13/ Carrots
Carrots have beta carotene, a natural sun protectant, and are rich in vitamin A, which helps restore damaged collagen. Think of carrots as your very own wonder wands: good for the eyes and good for clearing up breakouts. No magic here, though—just plenty of beta-carotene and vitamin A, an antioxidant that encourages cell turnover and is the main ingredient in skin products that contain retinol.
14/ Kale and Spinach
Leafy greens (like kale and spinach) are one of the most potent sources of vitamin K, which helps with blood clotting and faster healing. Kale is also an excellent source of vitamin C which is great for brightening your skin’s complexion.
15/ Almonds
Almonds are renowned for their skin healing properties. They contain high amounts of Vitamin E which helps repair damaged cells and defends against the sun’s rays. Vitamin E also acts as an antioxidant, working to limit free radicals and also support the skin’s ageing process. It can also help promote a healthy, even skin tone.