A diet for glowing skin

Want glowing, radiant, younger looking skin? The condition of our skin and how it ages is majoritly influenced by diet and lifestyle. Find out what you should be eating, as well as what to avoid... A diet rich in processed and sugary foods, as well as dehydrators like caffeine and alcohol will not help you reach this goal.

– Protein

Include fish, lean meats and eggs. Protein foods like these supply the amino acids (building blocks) you need to make collagen, which keeps your skin strong.

– Fats Oily fish like salmon and sardines contain beneficial fats, which promote skin hydration, resulting in plumper looking skin. Healthy oils make the ultimate internal moisturiser as they help keep cell walls supple. Aim for 1-2 portions of oily fish per week.

– Nuts Full of healthy fats and minerals like zinc, nuts like walnuts, hazelnuts and almonds, as well as chia seeds help keep us well-oiled. They’re great sources of vitamin E, an active sun blocker, which protects skin cells from UV damage, while also keeping it soft and supple. They help heal blemishes and reduce inflammation and redness especially useful for those with rosacea or acne.

– Wholegrains Wholegrains, like oats and millet, are excellent sources of the trace mineral silica, which is essential for healthy skin, hair and nails. These foods helps us avoid the spikes in hormones that can contribute to skin damage and wrinkles. Choose wholegrain over white versions of bread, rice and pasta and snack on oatcakes, nuts and seeds.

– Eat a rainbow Carotenoids, the antioxidants in brightly coloured fruit and veg, can reduce our skin’s sensitivity to the sun. Lycopene, found in red fruit and veg, acts as your skin’s internal SPF, while orange choices, provide beta-carotene, which we convert to skin-vital vitamin A.

Vitamin C is vital for collagen production, and is found in peppers, kiwis and strawberries. When choosing fruit and veg, opt for lower-sugar varieties and minimise the more exotic, high sugar fruits like bananas, grapes and mango as well as dried fruits.

What to avoid…

– Sugar Refined carbs (that’s white versions of cakes, biscuits, bread and pasta, as well as fizzy drinks), have an ageing effect on the skin. Too much sugar intake damages skin cells and affects collagen production. Use natural sweeteners like natural fruits as well as flavourful spices like cinnamon or vanilla. If you regularly use high fructose sweetners like agave, honey and maple syrup, try to cut back – your skin will thank you for it.

– Bad fats The worst!! Found in shop-bought pastries, cakes and processed ready meals. These fats compete with the healthy omega-3 variety and slow down your circulation, reducing blood flow to the skin.

Image from John Lewis