The best foods for radiant skin

There is a strong connection between what we eat and the health of our skin. Though genetics do play a role, the foods that we choose to put into our body can significantly impact our complexions. Many of us care for our skin by investing in carefully researched skincare products like serums, moisturisers, and cleansers without giving a second thought to how our diet can negatively or positively impact our skin.

The skin is our largest organ, comprised of over 35 billion cells. The skin acts as a shield, protecting us from the elements and is the first line of defence against infection. While skincare products benefit our skin from the outside, a healthy diet can help to nourish our skin from the inside. Here are 10 foods to incorporate into your diet for healthy, luminous skin.

Top foods for skin health

Avocados

Avocados are not only delicious and satiating; they are full of the nutrients that your skin craves.

Avocados are one of the few foods that contain a powerful combination of vitamins C and E¹, both of which act as antioxidants in the body. Vitamin E works to protect our skin from destructive free radicals that can lead to wrinkles and premature ageing.²⁰ Avocados are also a good source of lutein and zeaxanthin, which are antioxidants that help to protect the skin from sun damage.¹

The healthy fats found in avocados have been shown to increase skin elasticity and can keep your skin looking youthful.² Sliced avocados make a perfect addition to a salad or omelette and can also be made into a delicious guacamole.

Papaya

Papayas are an excellent source of vitamin C and beta-carotene. Not only does vitamin C help to protect your skin against sun damage, but it also plays a vital role in collagen synthesis.³ Collagen is a protein that helps to keep our skin looking youthful and radiant. As we grow older, collagen papaya levels decline, leading to wrinkles and sagging skin. Vitamin C is necessary for the formation of procollagen, a collagen precursor. Adequate vitamin C in the diet is necessary to prevent premature ageing.

The vitamin beta carotene found in this delicious fruit is converted to vitamin A in the body. Vitamin A helps to keep our skin looking young by stimulating cell and tissue growth.⁴ Papayas can be sliced and eaten as a snack or can be added to smoothies and salads.

Brazil nuts

Brazil nuts contain high amounts of selenium. Just one nut contains 69-91mcg of selenium, fulfilling the recommended daily intake for this essential mineral.⁵ Selenium acts as an antioxidant in the body, protecting our cell membranes from oxidative damage. Selenium is a component of glutathione peroxidase, an enzyme that is essential for the functioning of glutathione, which is the body’s most powerful antioxidant. Glutathione helps to protect our skin from free radical damage that can cause inflammation and premature ageing.⁶

Because Brazil nuts are extremely high in selenium, it is important to limit your consumption to avoid selenium toxicity. Brazil nuts are excellent eaten on their own but can also be made into pesto, vegan cheese, and nut milk.

Salmon

Fillet of salmon with asparagus Salmon is one of the best sources of omega 3 fatty acids, which are critical for skin health. These dietary fats are important components of cell membranes and help to keep our skin supple and hydrated.⁷Salmon is also high in Vitamin D, which helps to combat inflammation in the body and guards the skin against UV damage.

Preliminary research suggests that vitamin D may play a role in skin cancer prevention.⁸Salmon is an adaptable protein that can be prepared in many ways including grilling and baking.

Kale

32693a16-bdd5-4618-9fcb-8c30eaf7c44a This exceptional leafy green is full of beneficial nutrients. Just one cup of raw kale contains the daily recommended intake of vitamins C, A, and K. Vitamin K prevents the development of wrinkles by protecting elastin, a protein which maintains the structure and elasticity of the skin.

Kale is a good source of the minerals magnesium and calcium. Magnesium defends the skin from free radical damage and inflammation⁹, while calcium is involved in the generation of new skin cells.¹⁰. Calcium is needed in the production of sebum, a substance that keeps our skin looking young and hydrated. Kale is a versatile vegetable that can be eaten raw or cooked and is wonderful in a variety of recipes.

Green tea

Tea cup with fresh mint leaves Sipping unsweetened green tea helps to hydrate your skin while delivering a powerful dose of antioxidants. Green tea contains compounds called catechins, which bind to harmful free radicals, neutralising them before they cause damage to your skin. Because of their potent anti-inflammatory properties, research has shown that consuming green tea may prevent the development and growth of certain skin cancers. ¹¹

Regularly consuming green tea can increase blood flow and oxygen delivery to your skin¹², keeping your complexion glowing. Green tea is delightful when consumed on its own, however, it can be added as a base for your favorite smoothie.

Pumpkin seeds

Healthy Toasted Pumpkin Seeds Though small, pumpkin seeds pack a large punch of skin nourishing nutrients. Pumpkin seeds are a top source of zinc. Zinc is a mineral that protects our cell membranes. Skin cells, which are in a constant state of renewal, need zinc to make new cells. Because zinc helps with cell turnover, choosing foods that are rich in this mineral may prevent the development of clogged pores and blemishes.¹³

These seeds are also rich in vitamin E, which protects your skin from UV damage. Pumpkin seeds can add crunch to your salads, added to your favorite granola recipe, or simply eaten on their own as a nourishing snack.

Tomatoes

Tomato vegetables and parsley leaves still life Tomatoes are an excellent source of vitamin C, biotin, and the antioxidant lycopene. Lycopene is a natural pigment that has been shown to greatly benefit the skin. Studies have found that this remarkable phytonutrient can protect the skin from sunburn and UV damage.¹⁴

Lycopene is a fat-soluble nutrient that increases when it is heated and cooked. In order to reap the full benefits of lycopene, cook your tomatoes in a fat like olive oil to increase its absorption by the body. Tomatoes are delicious in salads, salsas, and sauces.

Flax seeds

mortar with flax seeds and linseed oil in glass jug Flax seeds are high in omega 3 fatty acids. These fatty acids help to keep inflammation in check, minimising skin irritation and inflammation. Omega 3 fatty acids play a role in keeping your complexion plump by keeping the skin hydrated. In fact, omega 3’s may help treat skin conditions such as psoriasis and eczema.

Flax seeds also contain phytochemicals called lignans. These antioxidants reduce inflammation by combating pro-inflammatory agents in the body, improving the appearance of your complexion. Flax seeds can be sprinkled onto salads, added to smoothies, or incorporated into your favourite recipes.

Broccoli

broccoli isolated on white background Broccoli is a nutritional powerhouse containing an impressive array of nutrients that our skin craves. Broccoli contains vitamins A, C, and K. This crunchy vegetable also contains folate, a B vitamin that is critical for tissue growth and cell development. Folate has been shown to have a protective effect against skin cancer development.¹⁶

Broccoli is also rich in the antioxidant glucoraphanin. This compound defends the skin against the harmful effects of sun damage.¹⁷Broccoli can be roasted, sautéed, or eaten raw. The stems can be made into a delicious pesto with pine nuts, basil, and extra virgin olive oil.

Other healthy habits

Aside from eating a diet rich in the nutrients mentioned above, here are some tips to keep your skin looking amazing all year long…

Stay hydrated:

Staying hydrated is vital for keeping your skin looking fresh and radiant. Water is necessary for the transportation of nutrients and oxygen, the removal of waste, and for important metabolic reactions in the body. Drinking water throughout the day will keep your skin cells hydrated, resulting in a youthful appearance. Dehydration can lead to dry and flaky skin and a dull complexion. To add natural flavour to your water, infuse your drink with different combinations of fruits and herbs. Delicious pairings like mint and ginger or lemon and blueberries will add a fantastic twist to plain old water.

Avoid sugar:

A diet high in sugar can take a toll on skin health. One harmful consequence of a sugar-laden diet is the damaging effects of glycation. Glycation is a natural process that takes place in the body that forms harmful molecules called advanced glycation end products. Collagen and elastin, which are vital proteins that keep your skin looking young and full, are particularly vulnerable to the process of glycation. A diet high in sugar leads to high amounts of advanced glycation end products that damage these proteins. This can make the skin less resilient and more susceptible to ageing.¹⁸ Avoiding packaged and processed foods and eating a diet rich in whole foods like vegetables, fruits, nuts, and lean proteins can help cut back on the amount of added sugar in your diet.

Drink alcohol in moderation:

Alcoholic beverages can have a place in a healthy, well-rounded diet. However, frequent alcohol consumption negatively impacts skin health in a number of ways. Alcohol makes us urinate more frequently due to its diuretic effects, leading to dehydration. Alcohol also blocks a hormone called vasopressin, which helps the body to reabsorb water. This one-two punch causes us to become dehydrated and can lead to a dull and dry skin.

When you are celebrating with a cocktail or two, help your skin by staying hydrated between drinks with a glass of water.

Get adequate sleep:

Not getting the recommended amount of sleep per night could wreak havoc on your complexion. When you sleep, your body is working to repair damaged cells, rehydrate the body, and eliminate toxins from the skin. The night is also the time that your body replaces the collagen and hyaluronic acid that is broken down during the day. Increased circulation and oxygen flow during the sleep cycle and increases the rate at which the body repairs damaged skin cells. Lack of rest can lead to puffy eyes, with dark circles underneath and a dull complexion.¹⁹ Chronic sleep deprivation can even lead to the degradation of collagen, resulting in a saggy skin. To keep your skin looking healthy, aim for 7 to 8 hours of uninterrupted sleep per night.

Take home message

There are many things that you can do to increase the health of your skin. Eating a diet rich in brightly coloured fruits and vegetables, protein, complex carbohydrates, and healthy fats help to nourish your skin from the inside out. Limiting the intake of processed and sugary foods can help to combat the premature aging associated with glycation. Adequate hydration and rest are also critical for a radiant complexion.

Of course, nurturing your skin from the outside is equally important. A healthy skin care routine that includes beneficial, naturally effective ingredients like those found in griffin+row products is essential for the gorgeous complexion that we all desire.

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