7 Super Foods for Glowing Skin

Achieving healthy and glowing skin can be difficult. At times, we want to rush into treating our skin of acne and other blemishes without understanding an underlying cause and this can be costly, some options can be more like “band-aid” treatments rather than anything lasting.

Many cosmetic products advertise themselves as “skin food” to achieve healthy glowing skin, all the while fighting off pimples, but nothing beats going natural and eating healthy food that help replenish skin from within. What is important is giving our skin the “skin food” it needs by choosing the treatment it deserves, by eating healthily!

Healthy skin always comes from within. By choosing the right food to consume for our skin and lessening our intake of unhealthy food, we can achieve a more natural beauty. Here we searched and asked nutritionists and dieticians which food people should consider including in their diets for their skin:

1.Dark Chocolate

If there’s one thing that stops people from beginning healthier daily habits long term, it’s the thought of excluding sugary treats. Healthy food choices are not supposed to feel like a punishment. Give yourself a treat by savouring dark chocolates that may even help hydrate and smoothen the skin.

The cocoa powder in dark chocolate contains antioxidants that are beneficial for the skin. It may also protect your skin from sunburn, improve wrinkles, skin thickness, blood flow, skin texture, and hydration. A total treat for you and your skin!

2. Fatty Fish

Not only is it a great food for your protein intake and is rich in zinc, fatty fish such as salmon and mackerel should be an inclusion on a healthy diet as it is also great source of omega-3 fatty acids. Omega-3 fatty acids are a great way to help maintain your skin keeping is moisturized and supple.

Fatty fish also contains vitamin E that is essential for helping your skin be free from inflammation and radical activity that would age your skin.

Fatty fish should be a staple in anyone's diet as it is a good source of nutrients that not only would make your body strong but skin glowing as well.

3. Avocados

Avocados contain healthy fats that would make anyone’s skin firm and moisturised. Avocados are rich in vitamins such as vitamin C and E-2 that are essential nutrients for your body to slow the aging of skin and keep it healthy.

They are also rich in biotin that could help keep not only your skin healthy, but your hair as well. Lack of biotin could lead to skin problems like ache, psoriasis, rashes, and overall itchiness.

4. Walnuts

Walnuts are great treats, but it is also rich in omega-3 and may reduce inflammation in your body and skin. While omega-6 can be found in many foods, it may trigger inflammation so the best way to combat this is to eat food that is rich in omega-3 like walnuts.

Walnuts are also a good source of zinc, vitamin E, protein, and selenium that are all nutrients that help your skin stay healthy.

5. Sweet Potatoes

Sweet potatoes are not only satiating but also filled with beta carotene. In one ½ cup of baked sweet potato, it provides sufficient carotene to help your skin act like a natural support for sunblock. It also contains carotenoids that serve the same function as beta carotene. Sufficient intake of sweet potatoes would have these antioxidant benefits that would protect your skin cells from sun damage. It prevents sunburn, and dry and wrinkled skin.

6. Tomatoes

Tomatoes are rich in vitamin C and all the major carotenoids, most especially lycopene. Carotenoids are excellent in protecting your skin from skin damage caused by sun exposure. These may also prevent your skin from wrinkling.

Foods that are rich in carotenoids like tomatoes are best consumed with fatty foods like olive oil and cheese since fat increases the absorption of carotenoids.

7. Broccoli

You may not have always have liked broccoli as a child, but who knew that eating it when you're older can help your skin look younger and glowing. Broccoli is full of many vitamins and minerals such as zinc, vitamin A, and vitamin C.

It also contains a carotene called lutein that helps protect skin from oxidative damage, making skin supple and moisturized. Sulforaphane from broccoli may also help prevent skin cancer by acting as a powerful protective agent against skin damage caused by the sun. It works by neutralising harmful free radical activity and supporting protective systems in your body that may assist to protect skin from sunburn.

Additional tips

Aside from these staple whole foods, foods naturally rich in collagen such as bone broth are gaining a lot of traction for the objective of glowing skin. Supplementation with Collagen Hydrolysate provides a rich source of collagen protein in an easily digestible powder form to support natural beauty from within.

Great water intake is also essential also, it is important to remember to hydrate yourself as it also hydrates your skin. 

Good skin hygiene, wearing sun protection and steering away from unhealthy food and unhealthy habits, like smoking, can also help in keeping your skin healthy and moisturised.

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Written by Katie Pierce, Content Writer