Do you want beautiful skin? Get your skin-healthy regime started with the best anti-ageing foods and nutrients.
It’s true: you are what you eat. Your diet may be the best resource your skin has to help it fight the outward signs of disease and ageing. As well as to protect itself against damage from sun exposure and pollution, which can cause the skin to dry out, causing possible allergic reactions.
Unfortunately, stress, processed foods, and foods lacking in the correct nutrients are common culprits, resulting in faster ageing of the skin, a greater incidence of skin conditions like acne, eczema and psoriasis, and undesirable lines and under-eye bags. For example, more pronounced wrinkles have been shown to be associated with a higher dietary intake of trans fats, sugar and processed carbohydrates; a diet rich in the antioxidant vitamins A, C and E and monounsaturated fats, on the other hand, was found to reduce wrinkling later in life.
Eat yourself beautiful
You don’t need to spend a small fortune at the cosmetic counter on a cream that promises the world – you can support, and improve your skin simply by switching up what you eat. Here are 10 of our favourite skin foods:
Acai This berry has one of the highest ORAC (antioxidant) values on earth, making it a supercharged wrinkle fighter. It also actively fights superoxide, a free radical that damages the collagen and elastin that keep skin smooth and firm.
Avocado Keeping skin moisturised from within ensures an even, plump complexion. Avocadoes contain more skin-healthy fats, which help control moisture levels, and more of the carotenoid fat lutein, than any other fruit.
Brewer’s yeast A rich source of B vitamins, all the essential amino acids and 15 minerals which give your skin the energy it needs to generate new cells.
Dried fruit These are a great source of iron, which plays a vital role in the formation of the collagen ‘scaffolding’ that keeps your skin taut, strong and resistant to damage. Choose unsulphured brands of sultanas, currants and apricots.
Hemp seeds Full of the rejuvenating fatty acids linolenic acid and alpha-linolenic acid, which are responsible for the shine in your skin and hair.
Soy In laboratory studies, fibroblasts (the cells that produce collagen) produced more collagen and hyaluronic acid (a structural component of the skin) when they were exposed to soy. Soy’s high concentrations of isoflavones are thought to be the reason.
Strawberries A great source of vitamin C, along with anthocyanins and ellagitannins, phenols that protect the skin’s structure.
Sunflower seeds These contain phytoestrogens, which help to fight wrinkles and also strengthen skin against the hormone-induced dryness, roughness and pigmentation which may occur during perimenopause and menopause.
Sweet potato Packed with vitamin A, which supports the growth of new skin cells and stimulates skin cells to divide and repair, giving you a more glowing complexion.
Water Drink up! Water is involved in every body function, including digestion, absorption, circulation and excretion. It also flushes toxins from the body, especially from the skin.
Nutrients to the rescue
More good news: several supplemental nutrients, including vitamin C, marine collagen and phytochemicals, will help the skin to repair damage, build support structures, stay moist, and prevent disease and infection. Collagen is the skin’s main structural component. The body cannot make it without vitamin C, so if you do not have an adequate intake of foods like oranges and strawberries, your skin can lose firmness; if your diet is poor, supplementing with marine collagen is a very effective means of holding the ageing process at bay.
The health of your skin is intimately connected to that of your hair and nails, so ensuring your skin has the nutrients it needs to function properly and look radiant will have the beautiful side benefits of helping your hair regain its softness and shine and strengthening your fingernails. Four of the most important nutrients that support skin health are found in Nutrivital Beauty Collagen + Antioxidants – let’s see what they do and how they work.
Marine collagen Verisol marine collagen has been proven to promote noticeably firmer, smoother skin and longer, stronger nails. Tests show that there is a significant reduction in wrinkles after just four weeks of use.
Vitamin C This powerful antioxidant, water-soluble vitamin can prevent skin damage and specifically reduce the ageing effects of being exposed to sun damage, pollution and cigarette smoke.
Green tea One of the most antioxidant-rich foods in the world, this has gained popularity as an anti-ageing superfood. Epigallocatechin-3-gallate (EGCG) is the active compound which appears to inhibit inflammation and protect skin from damaging oxidising toxins.
Astaxanthin This is a carotenoid found naturally in foods with a pinkish colour, such as salmon and prawns; it is a powerful antioxidant to protect, nourish, hydrate and revitalise skin.