Foods That Will Make Your Skin Look Great
Foods That Will Make Your Skin Look Great
Are you looking for ways to make your skin glow from the inside out? When it comes to skin health, there are many factors to consider – including skincare, hydration and sun exposure. But one of the most overlooked factors are the foods that you put into your body.
As someone who has suffered from skin issues before, I know how tough it can be. That’s why I want to share 8 powerful ingredients you can add into your diet to help heal your skin naturally.
8 foods that will have your skin glowing
Microgreens
If you haven’t ventured into the world of microgreens, now is the time to start! Microgreens are baby vegetables & herbs – but instead of letting them grow into their fully developed form, they are harvested when their first leaves grow.
So what do microgreens have to offer in terms of skin health? Like all greens, these are packed with vitamins, minerals and antioxidants. But they have a higher concentration of all of these nutrients, so you’re getting more bang for your buck!
You’ll find vitamin C, vitamin E and other antioxidants – although different microgreens have different antioxidants. For example, radish and beet microgreens will have anthocyanins, which are currently being studied for their anti-melanoma effects.
Many of these antioxidants will have anti-inflammatory actions, along with supporting collagen production and reducing free radical damage.
Bone broth
While bone broth might have been a buzzword lately, it’s been around for a long time under other names (homemade stock, anyone?)
When you make broth using bones, the resulting liquid will be rich in collagen and zinc. These two nutrients play important roles in skin health including:
Supporting the synthesis of collagen in the body
Reducing inflammation
Healing damage to the skin (including from UV rays
Reducing the appearance of wrinkles & fine lines
Improving skin hydration
Supporting the skin’s natural barrier
Get your bone broth in with my tasty Chicken Udon Noodle Soup.
Carrots
It might not be the trendiest veg around, but the humble carrot has a lot to offer your skin!
Carrots are packed full of beta-carotene. Beta-carotene protects your skin against UV rays, as well as other sources of damage that can prematurely age you. It supports the repair of damaged skin and maintains your skin’s natural barrier.
And if that wasn’t enough reason, beta-carotene also has anti-inflammatory benefits – which is great news if you have inflamed, painful acne.
Looking for a new way to incorporate carrots? You have to try my Tempeh Stir Fry!
Spinach
Any leafy green is great for your skin. But spinach is one of my top go-to options – I throw it in smoothies, cook it, serve it as a side for my meals, have it raw in salads, the list goes on!
Spinach is chock-full of vitamins, minerals and antioxidants including vitamin A, vitamin C, vitamin K, iron, zinc, magnesium, lutein and beta-carotene. These help to protect you against dark spots and pigmentation, while supporting the skin’s natural barrier and healing damage from harmful UV rays.
Not a fan of greens? You won’t even notice when you’re eating my Green Pancakes!
Sweet potato
Like carrots, sweet potato is a rich source of beta-carotene. Beta-carotene will help to even out your skin tone, reduce the damaging effects of UV rays and tackle inflammation.
Along with beta-carotene, sweet potato also boasts vitamin C, which is a must for collagen production and skin healing. And if that wasn’t enough, sweet potato is a great source of fibre for supporting gut health. A healthy gut supports healthy skin!
Want to get creative with your sweet potato? These Sweet Potato Chocolate Chip Muffins are for you!
Salmon
There’s a reason why salmon is a skin superfood! Salmon is one of the best sources of omega-3 fatty acids around. Some of the skin benefits of omega-3s include:
Reducing redness and inflammation from acne or sun damage
Maintaining the skin’s lipid barrier
Keeping your skin hydrated
Reducing your risk of skin cancer – some studies show an 80% drop in risk!
Not a fan of salmon? Sardines, mackerel and anchovies are some alternatives.
Make yourself a tasty, nutritious dish in under 30 minutes with my Roasted Salmon
Almonds & walnuts
Nuts have some great health benefits, but my top two for skin health are almonds and walnuts.
This is because they are rich in vitamin E. Vitamin E is a fat-soluble nutrient, but it’s also an antioxidant. It protects against skin ageing and cell damage, while also counteracting the effects of UV rays and reducing inflammation.
Both almonds and walnuts contain healthy fats that support skin hydration and your skin health overall. Plus walnuts also contain plant-based omega-3 fatty acids. While these aren’t as potent as those found in salmon, they can still offer a lower dose of the same benefits.
Start your morning off right with these Sweet Apple, Date & Walnut Oats
Green tea & matcha
Technically these are beverages, but I wanted to include them as my top drink pick (aside from water, of course!)
Green tea is full of antioxidants including EGCG and polyphenols. These have some amazing skin benefits such as:
Protecting skin from UV damage
Soothing redness and inflammation
Boosting blood circulation to the skin
Supporting collagen production
Enhancing the skin’s elasticity
Along with all of these benefits, green tea and matcha also contain a nutrient called L-theanine. L-theanine is a potent calming compound for reducing stress naturally, so if your stress levels affect your skin, this is a must-try!
Looking for a sweet dish that will wow? This Matcha Mousse is what you need
Remember: skin health starts from the inside out!
That’s why I filmed a video all about improving your gut and hormonal health for MORE+ Members.
Are you looking for more mindset tips along with delicious recipes and actionable advice to transform your wellbeing?
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Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
Check out my free guide to healthy eating to design your own version of a healthy lifestyle so that you can feel energised and vibrant, or hire me to work my magic on your health through mindset, nutrition, and movement.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of medical advice.