Our skin craves nourishing food and its one of the best ways we can keep it looking radiant, glowing and staying younger for longer. However, through daily stress, overworking, and undernourishment that we put ourselves through daily, can make our skin look dull and devitilized. It’s important that we treat ourselves with the habit of eating good skin foods, in other words foods that are jam- packed with vitamins, minerals, and antioxidants, which will help repair our damaged skin cells from our everyday exposures, be that in the form of chemicals in makeup, too much sunlight or the polluted air we face. Here are some good skin foods that aid in the nourishment of our skin and body:
1. Vitamin E
Vitamin E is one of the most powerful natural antioxidants, which has the ability to protect cell membranes from free radicals , the main culprits of early aging and therefore of wrinkles and other skin imperfections. The most important dietary sources of vitamin E are:
- Extra virgin olive oil (excellent uncooked and drizzled over a salad, EVO should become the prince condiment in the kitchen)
- Nuts especially almonds and sunflower seeds
- Avocado (I call this my ultimate go to skin food)
- Spinach - Superfood for EVERYTHING!
2. Vitamin C
Vitamin C is beneficial for the skin because, in addition to vitamin E, both of these vitamins serve as anti-oxidants,which stimulates the regeneration of tissues and promotes the synthesis of collagen (the protein with support function that keeps the skin toned) Thanks to its qualities, Vitamin C also serves as a antihistamine, a natural remedy to hives and helps to prevent allergies , which can cause dermatological troubles, such as skin irritation: red and itchy face and eyes. Citrus fruits are perhaps the first foods that are associated with this substance(histamine).Good amounts of vitamin C are also found in kiwi , strawberries and berries , melon, apples, tomatoes, peppers, cabbage, broccoli , asparagus, and here it is again…. spinach.
3. Omega 3
The omega 3 fats, promote the elasticity of the skin. Along with a good daily water intake , omega-3 helps to keep the skin soft, delaying aging. Due to their anti-inflammatory properties, omega 3 fatty acids also helps to prevent and combat acne , dermatitis and other skin disorders. To get your fill of omega 3 fatty fish consumed often and also all day walnuts, hazelnuts, pumpkin seeds and Brazilian nuts and my fav avocado.
"Healthy Skin is a reflection of overall wellness"
- Dr Murad
Among these natural antioxidants one of the best known and rightly valued is beta-carotene, a precursor of vitamin A, which has among its functions to favor the replacement of skin cells. The foods rich in beta-carotene are usually yellow-orange color, such as carrots, orange, apricots, cantaloupe, but also other vegetables such as cabbage and spinach.
5. Anthocyanins (or anthocyanins)
They belong to the flavonoids, a large class of natural substances antioxidants. Even anthocyanins are proven to fight free radicals and, as even improve blood microcirculation, which help to provide oxygen to the skin cells and nourish the skin. Fruits and vegetables rich in anthocyanins play a mega role in enhancing the appearance of the skin, these compounds impart to the plants a characteristic color ranging from red-violet to blue.
Among the anthocyanin-rich foods,the eggplant and cranberries are considered the most beneficial for skincare. In the skin of eggplants it concentrates one of the most powerful natural substances against oxidative stress , while cranberries have properties and benefits that are reflected not only on the skin but also in circulation, vision and the urinary system.
So that’s all the educational stuff that you need to know – HOW DO I MAKE THE MOST OUT OF THESE SKIN GLOWING INGREDENTS YOU ASK….. Ive put together my 2 of my absolute favourite recipes I make on a weekly basis, I can guarantee these are 100% Yummmm Factor.
Receipe 1 :
Grilled Salmon with pumpkin and pinenut salad.
Grill the salmon of your choice with soe himilayan salt on the skin to crisp.
Boil a pot and put some butternut pumpkin chunks in there for 15minutes
Roast some walnuts and pinenuts until slightly brown
Toss a handful of leavy green and purple mixed lettuce including spinach together
Sprinkle feta, and chopped avocado pieces over lettuce.
Add the pumpkin and pinenuts when ready.
1 TBS Manuka Honey
¼ tsp of mustard
3 TBS Extra Virgin Olive Oil
1 tsp of lemon juice.
Skin Glowing Smoothie (BLEND AND ENJOY)
1 large handful of spinach leaves
1 handful of kale
1 lime peeled
1 TBS Mixed Seeds (especially sunflower seeds)
1 tsp RAW Complexions SkinTox
1tsP RAW Complexions SkinBalance
1tsp organic cacoa powder
1tsp super greens or spirulina powder
75 ml almond milk
75 ml coconut water
I hope you have enjoyed.
Stay Gorgeous Inside and Out