Good skin starts from within and every meal is an opportunity to nourish your skin. That’s why I love to eat a diet full of antioxidant rich whole foods that give my skin the nourishment it craves. Eating well is the best way to keep your skin radiant, clear and wrinkle free. Here are some of my top anti-ageing, beauty boosting foods to make your skin glow:
Antioxidant Bursting Berries
are rich in vitamin C, which helps to keep the skin firm by aiding collagen production. Collagen gives strength and structure to your skin and is vital for elasticity and firmness. Silica is also a trace mineral found in berries that assists with collagen formation as well as helping improve skin’s hydration and elasticity.
Quercetin is an antioxidant found in apple peel that provides ultimate protection from UVB rays that trigger wrinkles. The molecular structure of quercetin is ideal for destroying free radicals making it an excellent wrinkle fighter. Look for organic apples without pesticides.
Red and Purple Fruits
These include red grapes and beetroot that contain powerful natural chemicals and antioxidants shown to treat inflammatory skin conditions such as psoriasis and eczema. That’s why my Beetroot, Apple and Mint Juice is made using organic apples, as well as beetroot which converts into nitric oxide in the body and stimulates blood flow, delivering oxygen to skin cells to facilitate healing.
Eating carrots will make your skin glow! They’re rich in carotenoids than convert into retinoic acid (the stuff you buy in expensive face creams) that can delay skin ageing and protect against the damaging effects of the sun.
Go For Greens
Greens such as kale, watercress, cucumber, broccoli and spinach have an incredible protective effect on the skin. They work as a natural anti-inflammatory in the body, alleviate skin inflammation and are rich in B group vitamins that promote thick hair and dewy skin. Cruciferous vegetables like broccoli are high in sulfur that helps the synthesis of glutathione, one of the most important antioxidants in the body. High levels of glutathione in the body can prevent damage caused by free radicals, which are thought to be the major cause of skin aging.
Almond, walnuts and macadamia nuts are rich in Vitamin E that is the most important antioxidant for the skin and protects against age spots. Walnuts are high in alpha-linolenic acid, an omega-3 fat that’s a key component of the lubricating layer that keeps skin moist and supple – especially if you’re prone to dryness.
Like the rest of the body, your skin needs fat to lubricate itself and be able to absorb the vitamins from the food you’re eating, to prevent premature aging. I’m a huge fan of Cold pressed Extra Virgin Olive oil. It’s a beautiful tasting, velvety oil and a rich source of antioxidants and monounsaturated Oleic fatty acids. Spoon generously over your salads and toss in some avocado, another great source of vitamin E, to boost your skin’s vitality and luminosity.
Fish is high in omega-3 fats that play an important step towards keeping skin healthy. High levels of omega-3 fatty acids have been shown to decrease inflammation, and may reduce the risk of acne and other skin conditions like psoriasis and dermatitis. Best sources are found in cold water fatty fish like sardines, salmon, mackerel, tuna and anchovies. Another great thing about fish is that it’s high in vitamin D that helps boost elasticity in the skin, stimulate collagen production and enhance radiance. Good vegan sources of omega-3 fats include chia and flaxseeds.
Eat the right protein
Protein is the key nutrient for ageless, beautiful skin. Your skin, hair and nails are made up of protein, so it’s important to include it you’re your diet to maintain healthy skin, hair and nails. The amount you consume each day varies slightly depending on your age, weight and activity level. You can find out how much you need from my protein calculator. I always incorporate protein into my morning breakfast smoothies or afternoon goodness shakes and I can see the difference it makes in the health of my skin as well as my digestive and immune system.
Try my Beauty Smoothie…It’s my anti-ageing recipe for healthy glowing skin. Enjoy it for 3 days and you’ll see the difference not only on how you look but how you feel.
Blend for a few seconds until smooth and creamy.
Pour into a serving glass and enjoy.
Serves 1 – 2
Notes + Inspiration
Your guide to living whole and well. Emma Olliff is a Registered Nutritional Therapist, wellness expert, food lover, and advocate for healthy living!