Top 7 foods for RADIANT skin!

It has been said over and over again that beautiful skin comes from within, and that what we put into our bodies ultimately affects its current and future state. 

 

There are endless amounts of information pertaining to diet and what foods we should eat.  To make this easy for you, below I have summed up the top 7 foods that in my experience ABSOLUTELY have the most healing effects generally, as well as helping to keep the skin healthy. 

No. 1 : Avocados 

High in healthy fats and Vitamin E, these nutrients offer the skin nourishment as well as assist in healing and protection from UV damage. This helps to keep the skin soft and healthy.

No. 2:  Blueberries

Jam-packed with powerful antioxidants and high levels of Vitamin C, this fruit is dynamite for the skin.  It shields the skin from harmful free radicals as well as supporting the skin’s collagen formation. 

No. 3:  Salmon and oily fish

Healthy protein is vital for the building blocks of healthy skin and salmon is an excellent lean protein that is super high in Omega-3 which keeps the skin hydrated and helps reduce inflammation in the body. 

No. 4 : Walnuts 

Probably one of the MOST nutritious foods for the skin. Walnuts provide healthy fats (Omega -3) fibre (gut healthy), minerals and vitamins. Of all the nuts, Walnuts are the most anti-inflammatory as well as support gut health- which in tern reduces toxins that ultimately assist is healthier more radiant complexion. 

No. 5 : Green leafy Veg

Kale, Spinach and Rocket are wonderfully high in Vitamin K, Vitamin C and Iron. These beauties help prevent a range of health issues related to the skin. A diet that is balanced in iron and Vitamin C help establish a strong immune system which in term builds the skins resilience. Vitamin K is one of my favourite nutrients for the skin as it helps the skins healing process and supports the skins natural barrier functioning, it reduces inflammation and redness and is essential in wound healing due to its blood clotting assistance- just an all round HEALER for the skin. 

No. 6 : Broccoli

Enriched with Vitamin C and other anti oxidant properties, Broccoli is a favourite in the diet when it comes to skin health and general well being. Also known to help regulate and balance oestrogen in the body- which ultimately results in a healthier and more youthful skin! 

Simply steamed this veg can be added to ANY meal. 

No. 7: Sweet potatoes 

Sweet potatoes give our bodies a good dose of beta-carotene, which is converted by the body to Vitamin A (retinol), which is essential for healthy skin cell production and growth. These starchy vegetables are a healthier substitute for potatoes and contain other essential nutrient like Vitamin C and E that also help establish a stronger more radiant skin, whilst also being anti-inflammatory.

Simply cut into roads and roast with a drizzle of olive oil and rosemary.

Other foods worth mentioning:

 

• GREEN TEA : Although its not a food it is ABSOLUTELY worth mentioning as a skin health essential due to it containing a  high dose of polyphenols. The most powerful anti-oxidants our bodies could ask for in assisting fighting against free radicals and inflammation. Green tea also contains an amino acid called L-Theanine that has a calming effect on the body.

 

Start your day off with a hot cup of Green Tea daily to get in a good dose of anti-oxidants before your day begins. Add fresh strawberries/blueberries, lemon slice or grapefruit to enhance and freshen the flavour of it. 

 

• DARK CHOCOLATE : Even if it didn’t make the top 7 list of ABSOLUTES this one is also worth a mention, according my my children especially! Dark chocolate (70% or higher), contains high levels of flavonoids - these antioxidants help fight against UV damage as well as reduce inflammation. 

 

Here are some of my personal favourite go-to recipes:

1. Green smoothie

1/4 cup Kale

1/4 cup Spinach

1 TBSP broccoli sprouts 

1/4 cup frozen mango

1/4 cup blue berries 

1 Cup coconut water 

1 tsp chia seeds 

 

Blend together - can add more coconut water if consistency too thick.

 

2. Banana pancakes with walnuts and blueberries

1 mashed banana 

1 cup organic oats

1 organic egg

1 tsp LSA/chia seeds

Coconut oil for cooking

handful of Fresh blueberries and walnuts for serving 

Optional 2-3 TBS plain Yoghurt 

 

• mix together age mashed banana, oats, egg and chia seeds/LSA powder
• Heat coconut oil in frying pan
• spoon pancake size portions into a frying pan turning after 2min 

Serve with fresh blue berries, walnuts and plain yoghurt (optional)

3. Rocket, walnut and pear salad 

Add Rocket, crushed walnuts, 1 pear chopped up into a salt bowl with grated parmesan cheese.

Salad Dressing (optional) : 1/4 teaspoon manuka honey, 2 TBSP white balsamic vinegar, salt and pepper .

Add together and drizzle over salad just before serving.