Our skin is our largest organ, so we should be doing everything we can to look after it. Along with mastering a skincare routine, adding nutrient-rich foods to our diets will also ensure our skin is glowing from the inside out! Not sure which foods to add to your diet? Take a look at our guide on the best nutrients to increase the health of your skin and where you can find them.
Vitamin E is packed with amazing benefits for your skin. The skin-loving ingredient features anti-oxidant properties which help protect against free radicals. Free radicals are caused by pollution, smoking and sun exposure and can contribute to early signs of ageing of the skin. Add this important vitamin to your diet with eggs, spinach, avocados, oats and olives or if none of those ingredients take your fancy, you can take a vitamin E supplement to top yourself up.
If you’re a fan of fish, you’re going to love this one. Omega-3 can be found in oily fish such as salmon, mackerel and sardines. It can aid inflamed skin caused by eczema, help keep the skin supple and guard against wrinkles. If you’re not a fan of fish, you can find this wonder-ingredient in walnuts, flaxseeds and chia seeds. You can also take a supplement to ensure you’re getting enough Omega-3.
If you suffer from acne or have acne-related scars, you may need to add more zinc to your diet. Found in meats and dairy products, zinc is wonderful in boosting the immune system and helping your body’s inflammatory response. If you’re vegan or vegetarian, legumes, soy products, wholegrains, nuts, seeds and fortified cereals are all great sources. You can also try taking a zinc supplement to enjoy its benefits.
Other ingredients our skin loves
Also known as Vitamin H, biotin is a complex vitamin that helps the body convert food into energy. It helps keep your skin, hair, eyes, nervous system and liver healthy, and is also important for embryonic growth during pregnancy.
You can get biotin from maintaining a healthy diet. Foods that contain the most biotin are organ meats, eggs, fish, meat, seeds, nuts, and vegetables like sweet potatoes.
Vitamin C has several important purposes to do with cell health and wound healing. It also maintains healthy skin, blood vessels, bones and cartilage. Not having enough Vitamin C can lead to scurvy which can have negative effects on your skin and gums and lead to anaemia.
Citrus fruits, peppers, strawberries, broccoli, blackcurrants and potatoes are all good sources of Vitamin C. You can also take supplements if needed.
Vitamin A + Beta-Carotene
Beta-Carotene is a pigment that can be found in plants and fruits. It is the yellow/orange pigment that gives some fruits and vegetables their bright colours. It is also converted into Vitamin A, another essential vitamin.
We need Vitamin A for healthy skin, our immune system and good eye health. It can be sourced via the food we eat, through Beta-Carotene or through supplements. However, too much Vitamin A can be toxic, so you should always be wary of taking too many supplements. The biggest advantage of Beta-Carotene is that the body only converts as much Vitamin A as it needs.
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