August 10, 2022

Foods for glowing skin

Natalie McGrath

Glowing and vibrant skin reflects health and wellbeing on the inside. By making a few simple food choices can really make an impact on skin vitality. Food can support the skin to heal and regenerate, protect the skin from free radical damage that can lead to premature aging. Plus, supporting the circulation and detoxification of the skin all help our skin look flawless.

Always the best approach to health and wellness, and to your skin’s longevity is the little things you can do every day. Here are some foods that can easily be added into your daily routine.

Berries

There are so many to choose from. Blueberries, strawberries, raspberries, boysenberries, black berries, goji berries and cranberries to name a few. Take your pick as they are all jammed packed with antioxidant goodness. Antioxidants play an important role with cleaning up free radicals and protecting the skin and body from the damage they can do. Free radicals are highly reactive and unstable molecules that are produced by natural processes within the body plus other factors like toxins, smoking, pollutants and UV damage. They are the main instigator when it comes to dull, lifeless, and premature aging skin.

Pumpkin seeds

Pumpkin seeds are little bundles of goodness. They are a good source of protein, good fats, selenium, magnesium and are a potent source of the mineral zinc. Zinc is the superhero mineral when it comes to skin health. It’s a potent antioxidant and is essential for healing and repair of the skin. Its an important building block for natural collagen production. Pumpkin seeds are an easy addition by having a jar of seeds sitting on your desk at work or in your bag for a quick and easy snack during the day.

A wide range of plant foods

I know this isn’t one food but this is still a very important factor when it comes to youthful glowing skin. The goal is to consume as many different plant foods as possible. As each plant food contains its own individual fibre make up. This fibre is considered a prebiotic, which has a very important job in feeding specific types of microbes in your gut microbiome. Therefore, having a diversity of fibres in your diet will lead to a diverse, abundant, and robust microbiome in the gut. The flow on affects to health and well being is plentiful. One benefit is the increased efficiency to absorb nutrients that are crucial for skin health. Another is the microbiome works effectively at reducing inflammation in the body and the skin which leads to reduction in skin complaints such as acne, redness, rosacea, and premature aging.

Cold potatoes

Who would ever think that the humble potato would ever feature as a super food for skin? When potatoes are cooked and then cooled it transforms the starch into resistant starch. Resistant starch is a type of fibre that fuels our amazing microbiome. It gets is name because its resistant to digestion and stays intact until it arrives in the large intestine, where its works its magic. In a nutshell it plays a key role in promoting a robust microbiome and optimal gut health which leads to radiant and inflammation free skin. Research has shown that the people with the healthiest gut microbiomes eat a variety of 40 plus plant foods through out the week. It may seem a lot but here is a trick. If you love eating apples, buy different varieties as they contain different fibre components. Another example is to eat different varieties of rice, such as basmatic, jasmine, white, brown and red. The plant world has so many options for us to enjoy and thrive on.

Oily fish

Salmon, mackerel and herring are examples of oily fish that are excellent for maintaining healthy skin. They are a rich source of Omega 3 fatty acids which play many vital roles in the body. Omega 3’s can reduce inflammation and keep the skin moisturised and hydrated from the inside out. They can also regulate the skin oil production, reduce acne, and skin irritation and minimise the signs of aging.

Ginger

Ginger has been used for centuries for its health improving benefits. Among its plentiful health advantages, it is effective at improving microcirculation. Microcirculation is defined as the flow of blood through the smallest vessels in the body. This includes the small capillaries that reach the outer layers of the skin. Enhancing microcirculation in the skin will increase oxygen, improve delivery of nutrients, remove toxins, and waste, and enhance repair and regeneration of the skin.

Green tea

Green tea is not considered a food but it always needs to be mentioned when it comes to antiaging of the body and the skin. This miracle drink has been iconic in its health benefits for centuries. There’s a reason those tea swilling Buddhist monks look so youthful and their skin radiant.

Some of the health promoting effects of green tea can be attributed to its polyphenol content, a powerful type of antioxidant. One of these polyphenols is called Epigallocatechin gallate (EGCG).

EGCG is known to be a powerful antioxidant that protect against free radical damage. Additionally, not only is it amazing for protecting that skin glow but its also effective at reducing inflammation, aid weight loss, and help prevent heart and brain disease.

Having luminous and youthful skin can be easy by adding a few superheroes into your daily diet.

Have a mix of berries with your breakfast, mid-morning cup of green tea, salmon, and cold potato salad for lunch. Pumpkin seeds for that mid afternoon snack and for dinner have a variety of plant foods in your salad or have a vegetable soup jammed packed with different types of vegetables. My personal record is 22 different plant foods in my veggie soup. Then end the day with a refreshing fresh ginger tea.

Here is a sample diet for you:

Breakfast - Mixed berries with organic Greek yoghurt or coconut yoghurt.
Mid morning snack - Green tea
Lunch - Salmon, green salad and potato salad.
Mid afternoon Snack - Handful of pumpkin seeds
Dinner - Chicken and vegetable soup- with as many different plant foods as possible.
After dinner - Fresh ginger tea.

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