Body

Tuesday 29 July 2014

You are what you eat: Top foods for clear skin

The secret to beautiful skin lies in the supermarket...

Freya Drohan

Published 12/06/2014|13:23

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Portrait of young beautiful woman eating fresh orange.
Healthy skin needs nourishment in the form of vitamins, minerals and antioxidants, before lotions and potions can enhance its appearance.

Forget Creme De La Mer, and invasive facials- the secret to beautiful skin lies in the supermarket.

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Healthy skin needs nourishment in the form of vitamins, minerals and antioxidants, before lotions and potions can enhance its appearance.

Incorporate these foods into your diet to help you glow from the inside out.

Antioxidants

Antioxidants present in foods such as blueberries protect skin cells from free radicals- damaging chemicals that result from environmental factors like sun exposure.

Including the following foods helps protect the skin cells from damage and combats premature ageing.

Eat: berries, plums, cherries, artichokes, pinto beans, prunes, pecans, apples.

Woman eating a melon
Healthy skin needs nourishment in the form of vitamins, minerals and antioxidants, before lotions and potions can enhance its appearance.

Fatty Acids

Many women see the word ‘fat’ and run a mile- but not so fast: essential fatty acids and omega 3s are actually key for healthy cell membranes.

Healthy cell membranes act both as a barrier against harmful toxins in the system and as a passageway for healthy nutrients to get through the skin.

Eat: Salmon, walnuts, canola oil, flax seeds, grass-fed beef, edamame, kidney beans.

Selenium

This mineral is a cancer-fighting component that is essential for healthy skin cells.

Studies have also highlighted that sun-damaged skin may suffer fewer consequences if selenium levels are high.

Eat: Brazil nuts, sardines, salmon, oysters, shrimp, mussels, beef, pork, chicken, turkey, eggs, mushrooms, sunflower seeds.

Whole grains

White-flour foods like bread, cake and pasta can cause inflammation and breakouts as the processed flours cause insulin spikes which can encourage acne.

As Whole grains are rich in B vitamins, which encourage the growth of skin cells, fill up on whole grains instead.

Eat: oats, bulgur, brown rice, rye, buckwheat, whole wheat couscous and barley, quinoa.

Vitamin C

This vitamin aids in the production of the protein collagen, which forms the basic structure of skin. As collagen production slows down when we age, consuming foods high in Vitamin C helps keep skin tight and prevent wrinkles.

Eat: Oranges, grapefruit, tomatoes, cherries, peppers, strawberries, spinach, cauliflower, pineapple, mango.

Vitamin E

A common ingredient in skin care products, vitamin E aids in a youthful complexion as it helps skin to retain moisture and protects from harmful UV rays.

Eat: sunflower seeds, avocado, shrimp, almonds, sweet potato, butternut squash, olive oil, broccoli.

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