Eat your way to a healthier complexion

“A glowing healthy complexion reveals a lot about your skin and diet”.

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and damage organs, such as your heart and liver. But what you eat also affects another organ - your skin.

Skin is our largest organ - yet we don’t often think about it unless it affects our outer appearance, right? Well, there is so much more to skin health than what we apply topically. What’s happening on the inside will always show up on the outside.

Your skin is your greatest armour. It is the first line of defense when it comes to internal tissues from harmful germs. When there’s a break in your skin, it’s easier for germs to get into your body and cause infection. Dry, cracked skin leaves openings in our skin for bacteria to get in and cause nasty infections.

Achieving a healthy complexion goes beyond skincare products. It’s deeply connected to your diet. As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin. Eating nutrient-rich foods can contribute to better skin health. According to health and skin experts, incorporating a balanced diet with vitamins, minerals and antioxidants can promote a radiant and clear complexion because a well-rounded diet not only benefits your internal health but also reflects positively on your skin, providing a natural glow and resilience.

Make that skin glow with the right nutrients

As well as probiotics and foods that help fortify gut health, the foundation of a good skin diet is abundant in vegetables, fruits, healthy fats, good quality proteins and good hydration.

Antioxidants, found in fruits and vegetables, help fight the negative effects free radicals have upon our skin. They are linked to rapid ageing, as well as serious illnesses and chronic inflammation. If you’re wondering about your choices, look for that rainbow connection. Antioxidants can be found in brightly coloured foods, like red peppers, aubergines, broccoli, squash, tomatoes, red berries, dark grapes, cherries and yes, even in some spices.

Vitamin E is an essential nutrient for the skin its anti-inflammatory properties are crucial for skin health. It helps protect our collagen and elastin stores for plumper-looking skin. It Sunflower seeds, almonds, salmon, hazelnuts, broccoli, spinach and extra virgin olive oil are all great sources of vitamin E.

Vitamin C plays an important key role in collagen formation and synthesis, which is especially important as you hit your late-twenties (yes, start early!). You can get vitamin C from foods like bell peppers, strawberries, citrus fruits, broccoli, spinach, kiwis, cranberries and cherries.

Omega 3 fatty acids are just as important for keeping our skin looking plump. Known for its an anti-inflammatory properties, fatty acids help to calm skin and prevent outbreaks such as acne and eczema. You can find it in extra virgin olive oil, flaxseeds, walnuts, free range organic eggs and oily fish sources, such as salmon and mackerel.

Trace minerals like zinc are imperative for healthy skin function. Zinc regulates the production of certain inflammatory biomarkers and increases the repair of the tissue that forms the outer layer of the skin’s surface. It rebuilds and stimulates collagen, which prevents signs of ageing and skin damage caused by external aggressors. Zinc also assists with scar repair. Sources include shellfish, eggs, lean red meat, pumpkin seeds, lentils, chickpeas, black beans, yoghurt, cashews and hemp seeds.

Last, but not least - stay hydrated. Many people underestimate the power of drinking water and the positive affects it can have on your skin and overall health. Drinking more water is the most natural way to get that beaming, glowing and healthy skin we all want. How much to drink? The amount of water you should drink in a day depends on your metabolism, weight, height and your daily routine.

Generally, adults should drink between 5 and 8 glasses of water every day, and more if needed. Always make sure you are drinking at least six glasses a day to stay hydrated and healthy. From helping your skin maintain elasticity, to reducing wrinkles and fine lines, water can do amazing things for your skin and for your overall health.