Skin Health

 

Problematic skin is something that most people have dealt with at some point, whether it is the odd spot, dry skin, oily skin, dull skin or persistent acne. The single most important thing you can do for your complexion is to nourish it from within. Getting the glow starts from feeding your skin will all the wonderful nutrients it needs to do its thing, it is the largest organ in your body so it needs some proper nourishment!

 

Fab Five

1. Zinc

An essential mineral that is key to so many functions in our body, in our skin it promotes healing, has anti-inflammatory effects and helps our cell membranes. To increase your zinc intake, include foods such as beef, lamb, crab, lobster, oysters, chickpeas, pumpkin seeds, cashews and even dark chocolate!

 

2. Vitamin C 

Vitamin C is one of the most powerful antioxidants, meaning that it neutralises free radicals that cause stress to your cells. It is extremely popular in ant-ageing skincare for its ability to brighten the skin, repair damage, protect from UV rays and boost collagen production. Bell peppers, citrus fruits, dark leafy greens, tomatoes and kiwis are all great sources of vitamin C!

 

3. Vitamin E

Another great antioxidant, this vitamin also detoxifies and protects the skin. It is a powerful anti-inflammatory, moisturiser and it promotes wound healing. Some great sources of vitamin E include almonds, sweet potato, sunflower seeds, pumpkin seeds, spinach, kale, avocado and vegetable and nut oils.

 

4. Essential Fatty Acids

Otherwise known as your omega-3 and omega-6 fatty acids, one of their main effects is to reduce inflammation. In the skin this means that they calm the tissue and help repair it, reducing redness and irritation. They also balance your skin's moisture levels! Eat a diet rich in fish (particularly mackerel, tuna and salmon), walnuts, chia seeds, flaxseed, rapeseed oil, nuts, seeds and dark green leafy vegetables. 

 

5. Vitamin A

You may have heard of vitamin A used in skincare products - retinols and roaccutane are both forms of vitamin A that are proven to help skin texture and acne. This is because it stimulates cell production and turnover which keeps your skin looking fresh and youthful. It is just as beneficial in our diet, in fact, severe vitamin A deficiency is known to cause some rather nasty skin conditions. It is also another antioxidant, reducing inflammation and keeping the skin generally healthy. The good news is, it is fairly easy to reach your recommended intake as there are quite a few foods that are packed with it! Carrots, sweet potato, kale, red peppers and liver are all great sources.

 This roasted tomato, pepper and lentil soup with black kale is a great winter dish that is full of vitamin C. 

This roasted tomato, pepper and lentil soup with black kale is a great winter dish that is full of vitamin C. 

Top Tips

1. Avoid/reduce processed food intake

2. Up your fruit and vegetable intake

3. Try eliminating dairy for 8 weeks to see if your breakouts improve

 A kale salad with apple, walnuts and pumpkin seeds is a superfood dish that is full of essential fatty acids.

A kale salad with apple, walnuts and pumpkin seeds is a superfood dish that is full of essential fatty acids.