We all have a favourite face cream or treatment, whilst this is a great start, it has to be said that beautiful skin starts from the inside. Older cells are constantly shed and replaced by younger ones and a steady supply of nutrients is essential to help their growth. Eat the correct balance of foods and you'll feed your skin with nutrients that will help it soft, supple and glowing, keeping those wrinkles at bay!
Eat your five-a-day
This is an obvious one but it will make all the difference. I put mine in a nutribullet in the morning - job done! Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Betacarotene, found in pumpkin, carrots and sweet potato and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.
Antioxidants for healthy cells
Antioxidants are important to slowing and preventing free-radical damage. You can find them in all kinds of foods, especially colourful fruits and vegetables like berries, tomatoes, apricots, beets, squash, spinach, sweet potatoes, tangerines, peppers, and beans.
Stock up on selenium
Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential for the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just four nuts will provide the recommended daily amount (RDA). Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.
The sun can be tough on your skin. Vitamin C can help protect you. It also helps undo sun damage to collagen and elastin, which firm up your skin. Get vitamin C from red bell peppers, citrus fruits, papayas, kiwis, broccoli, greens, and brussels sprouts. Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. Did you know one kiwi can give you a whole days supply of vitamin C!
Another antioxidant that may help save your skin from sun damage and inflammation is vitamin E. It also supports healthy skin growth. Get it from vegetable oils, nuts, seeds, olives, spinach, asparagus, avocado and leafy greens.
Good oils for great skin
Some oils have more than essential fatty acids. Good-quality ones like coconut, extra-virgin olive oil and cold- or expeller-pressed oil are more simply processed than many other kinds. They may have more nutrients that are good for your skin. These oils may also help moisturise your skin and keep it looking and feeling healthy.
Don't be afraid of fat
mega-3s and omega-6s are good fats that help make your skin's natural oil barrier, keeping away dryness and blemishes. Essential fatty acids like these help leave your skin smoother and younger-looking. You can get them from olive and canola oils, flaxseeds, avocado walnuts, and cold-water fish like salmon, sardines, and mackerel.
Antioxidants in Green Tea
Green tea may be the closest thing to a magic potion that you can find for your skin. It helps stop inflammation, helps slow DNA damage, and can even help prevent the sun from burning your skin. You can find green tea in lots of cosmetics, but why not go straight to the source, drink it!
Another obvious one but you will see the difference. Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day - all fluids count towards your daily allowance, but water is the best.