Eat Your Way to Clear Skin

Our top 10 tips for a glowing complexion!

We have all heard the saying “you are what you eat”, and there could not be more truth to this statement. Your dietary choices do affect all your organs, one of which is your skin. Whilst this post is a general guide to clear skin; you may also like to check out how to eat for your skin type. In the meantime, give your complexion a vigorous boost by ensuring the following habits are followed:

1. Feast on fat. Fish, such as salmon, mackerel, herring, sardines and anchovies, are rich sources of healthy oils. These omega-3 fatty acids are essential for maintaining healthy skin, keeping it thick, supple and moisturised. Walnuts, flax seeds, chia seeds, hemp seeds, edamame, seaweed and algae are reliable vegan sources of omega-3s.

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    2. Eat Vitamin E. This helps protect your skin’s cells from damage, reducing inflammation, dryness, redness and acne, all of which could indicate a deficiency in this nutrient. As one of the four fat-soluble vitamins, the body can store Vitamin E for longer periods of time. Excellent sources include sunflower seeds, almonds and wheat germ oil.

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    3. Bite on beta-carotene. This plant compound, which gives orange fruits and vegetables their pigment, converts to vitamin A in the body. You can get this through munching on raw carrots. However, steaming them will release the hidden pockets of this vitamin A precursor much more effectively. This essential nutrient may also help protect against UV radiation from the sun, further enhancing your appearance.

      4. Rip into resveratrol. The antioxidant that has made red wine so celebrated helps boost your skin’s natural barriers to slow the ageing process and make it appear smoother and healthier. But rather than indulging in large quantities of alcohol, simply sip it with a meal or incorporate more dark chocolate and red grapes into your diet. 

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      5. Consume catechins. Green tea is full of these magical polyphenol antioxidants, which possess anti-inflammatory and antibiotic qualities and are said to protect the skin from the sun’s damaging rays. It activates collagen synthesis and is very soothing for the skin, making it an effective remedy for many dermatological conditions. 

      6. Ingest isoflavones. A category of plant compounds, these can bind to oestrogen receptors in the skin and either mimic or block the hormone. Despite the past controversy around it, so long as only non-GMO, organic sources of soymilk, soybeans, tofu and tempeh are ingested, we can, in fact, diminish signs of dullness and wrinkles.

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      7. Welcome the water. This age-old pearl of wisdom has been given for a good reason. Water flushes out the body, ridding it of toxins, bacteria and other pathogens that can otherwise end up seeping through your pores and out your skin. It also makes for easier transportation of nutrients to the surface of your body. Read our recent blog, Keeping Hydrated During Winter, to learn more.

      8. Avoid alcohol. Food items containing alcohol, as well as gluten, dairy and sugar, are irritants that are best reduced or even avoided if you want to boast an enviable complexion. These substances cause a reaction that destroys the lining of the small intestine, leading to nutrient malabsorption and a cascade of other issues, including skin sensitivities. For more on this topic, find out how to detoxify your skin and body after the silly season.

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      9. Chew on turmeric. No, not literally. But why not try grating this trendy spice and adding it to a curry? Or curl up with a mug of golden milk (aka. turmeric latte) at the end of the day! Curcumin is what gives this widely used rhizome (root stem) vegetable its potent anti-inflammatory and antioxidant properties, preventing the skin cells from clumping together and clogging the pores.

      10. Fill up on fibre. To get your skin looking a million bucks, you must first get your digestive system in top-notch condition. Fibre improves the supply of oxygen and nutrients to skin cells, so make sure you have generous servings of vegetables with every meal. Some of the most fibrous options include Jerusalem artichokes, globe artichokes, asparagus and beetroot.

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      As we’ve all experienced, the state of your diet reliably shows up on your face, either in the form of irritation after a big night out or a radiant glow after feasting on a rainbow of fresh, seasonal produce. So safeguard your skin by providing it with the love, care and attention it deserves – the future you will be forever grateful.