When I first started my fitness journey and adopted a healthier diet, not only did I notice a change in my physique, but I also noticed that my skin, hair and nails improved drastically. We all know that the food we eat has a huge impact on how our body looks and feels, but we often forget about the impact diet has on our skin, hair and nails. Although looking after your skin with a good skincare routine is important, nourishment starts from within so it is essential that we feed ourselves with the right type of food. Any good diet will work wonders for your skin regardless of what food you eat, but there are a number of foods which are renowned as skin superfoods!
Tomatoes
Tomatoes are wonder foods for your skin for two reasons. The first is because they contain a powerful antioxidant called selenium. Research has shown that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. Not a fan of tomatoes? Other selenium containing foods include; brazil nuts, eggs and fish. The second reason is due to the high content of the bright, red pigment, and phytochemical, Lycopene which is found in tomatoes. Lycopene is a powerful antioxidant, which can reduce the inflammatory response to UV damage by neutralising free radicals. This in turn may help reduce the formation of premature wrinkles and skin cancer, which occur as a result of sun exposure and UV Damage.
Water
We have all been told time and time again that we should be drinking 6-8 glasses or water a day, but what benefit has this on our skin? Skin contains 64% of water and functions as a protective barrier to prevent excess fluid loss. Adequate hydration helps to moisturise dry skin in addition to improving the appearance of fine lines and wrinkles. To keep your skins natural glow, make sure to moisture your daily to lock in that hydration.
Oily fish
Oily fish such as salmon, mackerel and sardines contain a high content of omega-3 fatty acids. Omega 3 and Omega 6 are essential fatty acids, which mean they cannot be made in the body and must be obtained through the diet. The typical western diet tends to be abundant in omega 6, but lacking in omega 3. This high ratio of omega 6 to omega 3 has been linked to an increase in the prevalence of inflammatory skin conditions such as acne and psoriasis. Increasing the consumption of omega 3 may not only help to reduce the likelihood of these skin conditions, but will also aid in the appearance of smoother, younger-looking skin.
Blueberries
Not only do these tiny treats taste great, but blueberries also offer some great benefits for your skin. Hailed one of the most nutrient-dense foods in the world, blueberries are packed with an abundance of antioxidants which help to keep Father time at bay. Furthermore skin care products containing extracts of blueberry are becoming increasingly popular as it is believed that their make-up of vitamins and minerals can also help in reducing acne by restoring hormone balance.
Oysters
Better known for their aphrodiasiac properties, Oysters are actually one of the richest food sources of zinc. This mineral is essential for normal function of the oil-producing glands in our skin, known as sebaceous glands, which help to keep skin moisturised and soft. Zinc is also involved in the repair process following skin damage caused by UV light. In shellfish isn’t your cup of tea, foods such as beef, lamb, nuts and seeds are also great sources of this mineral!
