5 Foods to Eat for Glowing Skin

A nutrient dense diet, packed with antioxidants, healthy fats, vitamins and minerals plays a big role in maintaining skin hydration, elasticity and overall resilience.

“Achieving glowing skin isn’t just about skincare – it starts with what’s on your plate”.

There’s plenty of foods that help to support optimal skin health and most important is the overall plate. Antioxidants found in fruit and vegetables help to combat oxidative stress, reducing damage from external factors such as UV rays and pollution. Healthy fats, found in nuts, seeds and oily fish support skin barrier function and hydration, keeping complexion soft and supple. Key vitamins and minerals help promote and even skin tone and enhance that youthful glow from within. This includes vitamin C for collagen protection, vitamin A to support cell renewal, and zinc for healing.

Here are 5 foods to include in your diet that can support skin health:

Oysters:

Rich in zinc, oysters can be a great addition to your diet for skin health. Zinc helps to reduce inflammation, support wound healing and regulate hormone production. Like selenium, zinc has antioxidant properties which help protect skin cells. If oysters aren’t your thing, try out other zinc rich foods such as red meat, chicken, fish, seafood, beans, nuts, pumpkin seeds and wholegrain foods.

Red Capsicum:

With more vitamin C than oranges, red capsicums can help contribute to that glow! Working as an antioxidant, it helps to reduce skin discolouration and pigmentation caused by sun-induced photo damage. Vitamin C is also required for collagen production, which helps with skin elasticity, moisture and strength. Collagen production naturally declines as we age, so think about including other fruits and vegetables rich in Vitamin C like kiwifruit, broccoli and tomatoes.  

Green Tea:

Green tea contains polyphenols. Found in the green tea leaves, polyphenols have antioxidant and anti-inflammatory properties and may help to reduce skin damage, premature ageing and inflammation. Polyphenols can also reduce sebum production (a fatty substance secreted by the skin) and therefore may improve acne and oily skin. There are over 8,000 types of polyphenols and they are abundant in a wide range of whole foods including spices and herbs, berries, nuts and seeds, cocoa, olives, beans and vegetables. 

Eggs:

Eggs, specifically egg yolk, contain a high amount of vitamin A. Also known as retinol, Vitamin A helps maintain healthy skin by promoting skin cell renewal and boosting collagen synthesis helping to reduce signs of ageing while giving the skin a firm, smooth and radiant appearance. Try stirring an egg through your cooked porridge to make ‘custard oats’ and boost your Vitamin A intake. Other vitamin A containing foods include liver, dairy products, carrots and spinach. 

Brazil Nuts:

Brazil nuts are rich in selenium. Acting as an antioxidant, selenium can help prevent free radical damage, protecting the skin cells from environmental stressors such as UV rays and helping prevent skin aging. Brazil nuts are an excellent source of selenium and consuming just one or two a day can provide you with enough. Try adding a Brazil nut to your smoothie, to your breakfast cereal or mix it with other nuts and seeds for a snack throughout the day. Other selenium rich foods include seafood, eggs, tofu, nuts, mushrooms and whole grains.  

Here’s three of our favourite Fresh Start recipes to help you put this into practice: