Skincare can be stressful on its own, so lets take a look at the very best foods for good skin.
I feel like a lot of people are going off food health advice given to them by their mum in 1994 (No disrespect to anyone’s mum). But the relationship with diet and your skin is complex; Your skin breaks out, gets dry, gets oily, gets red and inflamed.
The foundation of working on better skin, is making sure your diet is perfect. Before we dive into everything more in depth, let’s take a look at the very best foods for your skin:
- Sweet potato
- Fatty fish
Aren’t you glad you don’t have to scroll for miles down the page to get the information? (Looking at you, recipe websites).
In a previous article, we went over the 4 key foods that cause acne, which I would highly recommend checking out (And not just because I wrote it).
Perhaps it might actually be worth skipping that article, if you’re not ready for the news that cheese and chocolate can make your skin worse and cause acne.
I think its fairly common knowledge that diet does play a big role in our skin, however it does truly have a mind of its own. It seems most people agree on that:
Despite this, there are some key foods that are scientifically proven to be beneficial for skin. These 5 foods can boost skin radiance, texture, and smoothness, working towards a healthy dewy glow.
You might not be able to eat all of these, however you might find some great results by putting a few into your diet – and just seeing how it goes.
Experiment, and see what your skin reacts positively to. Don’t forget to be kind and gentle towards your skin and how it acts. Beauty isn’t defined by how clear and air brushed looking your skin is.
Foods For Good Skin 1: Avocado
Why is avocado good for skin?
Avocado gets a fair amount of stage time on the internet, from being the main cause of financial struggles among millennials, to being the token characteristic of rich white people. Also it’s apparently a fruit? When was anyone going to tell me that?
Ignoring all of that, it’s good for your skin. Like, really good. It’s rich in vitamin E, C, and K, while containing Omega 3 and 6 fatty acids. It’s truly a superfood for your skin, which is can also be effective within skincare products themselves. This Glow Recipe Avocado sleeping mask for example.
The chief scientific officer at LaFlore Skincare, has stated that the compounds within avocados can help repair skin, improve acne and eczema, and help uneven skin texture.
Try it out on toast, or in your own skincare routine.
The Best Avocado Recipes For Healthy Skin
- On toast with a dash of salt, pepper, and lemon juice
- In a smoothie (no really, it’s great!)
- With poached eggs
- In a fresh salad
- Fresh Guacamole!
- Avocado pasta
- Black bean and avocado quesadillas
Foods For Good Skin 2: Spinach
Why is spinach good for your skin?
A lot of people complain to me about how bad spinach tastes. Which is weird, as I’m pretty convinced it barely has any taste at all. Sautéed with garlic, salt, and oil, spinach can taste unbelievably good. Here’s even a recipe for just that. I don’t want to hear another complaint, you hear me?
I digress. Packed with anti oxidants, folic acid, vitamin A and C (just like most leafy greens) spinach is a powerhouse for skin health. I’ve personally incorporated it into a daily green smoothie I drink, and have seen improvements to my overall skin brightness and vibrance, as well as my physical health.
The Best Recipes With Spinach For Radiant Skin
Foods For Good Skin 3: Walnuts
Why are walnuts good for skin?
Most nuts, including cashews, macadamia, almonds, and particularly walnuts, all have great skin benefits. Even without these properties, they make an extremely healthy snack alternative.
Every couple of weeks I’ll put together a container of nuts to take with me to the office, which help out on those extremely hungry days. I usually mix together a variety of nuts with garlic and onion powder, salt, oil, tabasco and sweet paprika. Would highly recommend.
Walnuts, and other nuts, all contain high levels of fibre, omega 3, protein, vitamin E, along with calcium and magnesium. Basically the best ingredients for your skin all in one. They all work together to help with smooth, glowing skin.
Many people may complain that walnuts are too bitter in flavour, however they have strong anti-inflammatory properties, as well as a boosting your bodies natural vitamin B production, which aids in wrinkles, and fine lines.
Registered dieticians Stephanie Clarke and Willow Jarosh say that,
Walnuts offer up healthy Omega-3 fats that strengthen the membranes of your skin cells, locking in moisture and nutrients that keep it plump and glowing.
The best recipes with walnuts for healthy skin
- Sugar free walnut cookie
- Roasted Cauliflower & Walnut Dip
- Cherry walnut overnight oats
- Basil pesto pasta with grilled vegetables
Foods For Good Skin 4: Sweet Potato
Why is sweet potato good for your skin?
Is there any better snack then baked sweet potato fries? Asking for a friend. Besides being incredibly tasty, sweet potato also has high levels of beta-carotene, which your body then converts to vitamin A when ingested. Vitamin A (Also known as retinol) helps with skin cell production and growth; making it ideal for combating ageing, wrinkles and fine lines.
Sweet potato also contains high levels of vitamin C, which boosts natural collagen production, aiding in skin, hair and nail health. If you were wondering if sweet potato has even more skin benefits… then it does. With potassium and pantothenic acid, sweet potato also helps regulate skin moisture!
The best recipes with sweet potato for healthy skin
- Mediterranean baked sweet potatoes
- chickpea curry jacket sweet potato
- Chicken, spinach & sweet potato stew
- Sweet potato falafels
- Sweet potato fries (my personal favourite)
Foods For Good Skin 5: Fatty Fish
Why is fatty fish good for your skin?
Well firstly, it’s also extremely beneficial for reducing risk of heart disease, fight depression, and lower inflammation. On top of all of that, (and the main reason why you’re here) it’s also amazing for your skin.
Fish such as salmon and cod contain high levels of omega-3 fatty acids, which can firstly protect your skin from the sun. (You of course still need to use sunscreen. Check out our holy grail sunscreen products for a few tips).
Omega-3 has strong anti-inflammatory properties, which can protect your skin cells against sun damage, and also makes your skin burn less quickly!
Fatty fish and omega-3 further fight wrinkles, while also keeping your skin nicely hydrated, thanks to its support of your skins lipid fat content.
The best recipes with fatty fish for healthy skin
- Lemony grilled salmon
- Roasted Salmon With Crispy Potatoes and Broccoli
- Honey-Soy Glazed Salmon With Peppers
- Baked Lemon Garlic Cod
You just learnt 5 of the best superfoods for glowing and healthy skin. I’m proud of you, you deserve a break (Or just dive into making a smashed avo with poached eggs). Either way, you’re on your way to incorporating these healthy ingredients into your diet, working towards healthier skin.
Show some love to your skin with some holy grail skincare products
Skincare products that just make you go ‘wow’ are far and few between. Thankfully for you, we’ve put together some of the best products out there, that will make your reaction just that. Check them out here.