5 everyday superfoods for beautiful skin

Nutrition

Oct 2

Woman eating from bowl with fruit and granola

Everyone talks about the latest ‘superfood’ – whether it be acai berry, goji berries, maca or lucuma, they all seem to be exotic and incredibly expensive.

But for those of us who want to reap the benefits of beautiful skin from our diets, there are several more budget friendly foods that can clear the complexion and keep us looking youthful.

Avocado

Avocados are all the rage in the health scene at the moment, and for good reason. The good news is, their amazing health benefits extend to your skin as well.

They are an excellent source of vitamin E, a fat-soluble vitamin that is one of the skin’s most potent antioxidants. It protects the skin from the damage caused by free radicals, acts as an anti-inflammatory, and may even help protect from UV rays.

Avocados are also a good source of carotenoids, which can form vitamin A in the body, creating another fat-soluble vitamin with antioxidant powers.

Avocado goes wonderfully with breakfast, lunch or dinner, whether you blend into a smoothie, add some slices to the side of your meal, or blitz it up into a delicious avocado sauce.

Berries

If you’re looking at the best fruit for gorgeous skin, look to berries such as blueberries, raspberries and strawberries.

Berries are incredibly high in antioxidants that help to protect the skin from damage. They also contain plenty of skin-friendly vitamins such as vitamin C, which aids in the formation of strong healthy collagen that keeps us looking younger for longer.

Berries also have the benefit of being lower in sugar and higher in fibre, keeping blood sugars balanced and reducing the chance of increased inflammation and associated skin issues.

Enjoy berries as an easy snack, dessert, or addition to a meal – simply grab a handful to munch on whenever you feel a bit hungry.

Oily Fish

When it comes to the integrity of any cells, particularly skin cells, your top nutrient is omega-3 fatty acids. Oily fish, such as salmon or sardines, are your top source of omega-3s.

Omega-3s reduce inflammation in the body, which can aid in taking the redness out of blemishes and acne flare-ups. They help to keep your skin moist and hydrated, which is essential for skin health.

Fish is a great source of protein, which is the building block of the body, including the skin.

You can substitute fish into salads to replace processed meats, added to rice for a quick meal at work, or enjoyed freshly cooked (or raw if you’re a sashimi fan) – aim for at least 3 serves per week to get the most benefit.

Pumpkin Seeds

Pumpkin seeds, or pepitas, aren’t just the leftovers from a holiday celebration – they’re a powerhouse of skin-supportive nutrients. Pumpkin seeds are packed full of zinc, which aids in healing the skin quickly, protecting the skin from UV radiation, and can even act as an antioxidant on the skin, shielding it from toxins.

A lack of zinc is associated with dry skin, acne and dermatitis. In fact, supplemental zinc is one of the top non-medicine based treatments for acne, with studies showing it to be almost as effective as acne drugs.

Pumpkin seeds are also a good source of biotin, an essential nutrient for the skin.

Enjoy them on their own, added to meals, or mixed into a trail mix with other nuts and seeds.

Cruciferous Vegetables

Cruciferous vegetables might have been your least favourite as a kid, but now they will be your skin’s best friend!

These vegetables are a great source of sulfur, which is essential for healthy liver detoxification. They also have a component called indole-3-carbinol, which can clear excess hormones from the body. This combination of effects can greatly improve skin health, particularly for those with hormonal acne.

You can add a serve of cruciferous vegetables, including broccoli, cauliflower, brussel sprouts, kale and cabbage, to your diet daily for a boost to your detoxification.