Skin is the largest and most sensitive organ in the human body, and what we eat plays a huge role in how our skin looks and feels. The age-old saying, ‘you are what you eat’, is bang on the mark, and there are certain foods that are packed full of skin-healthy nutrients, minerals and antioxidants, which can help you achieve a healthy, radiant glow…
Spinach
This flavourful green vegetable has long been considered a ‘superfood’, even before the term was coined – back when Popeye the Sailor Man graced our television screens. Spinach is full of skin-healthy vitamins, including A, C, E and K, as well as minerals and antioxidants. Its useful nutrients destroy free radicals in the body, which damage the skin, causing premature ageing. The vitamin K and folate in spinach can also help to minimise acne, bruising and dark circles around the eyes, while the other vitamins and minerals in spinach hydrate dry skin.
Carrots
You may have heard the old wives’ tale that carrots make you see better, but did you know they actually give your skin a beautiful radiant glow? A UK study found that people who ate generous amounts of carotenoid-containing fruits and vegetables, like carrots, had more yellow tones in their skin, which made their complexions look healthier. Carrots contain an abundance of vitamins A and C , along with other antioxidants, which maintain skin health and vibrancy while protecting against a number of skin problems, including blemishes and scars.
Blueberries
These powerful little berries pack a lot of punch for their size. Blueberries are full of vitamins A, C and E, and fibre, which work together to prevent blotchiness, dark spots and acne, by controlling hormones. The antioxidants and phytochemicals in blueberries help neutralise free radicals that damage the skin, and the vitamin C strengthens the capillaries underneath the skin, increasing circulation, which can help prevent lines, cellulite and varicose veins.
Walnuts
The essential omega-3 fatty acids in these tasty nuts are extremely useful in strengthening the membranes of your skin cells, which lock in moisture and nutrients, keeping your skin plump and healthy. They also help prevent harmful toxins from getting into the skin, and can be easily added to any meal. Simply add some chopped walnuts into hot or cold cereal, or into salads for a bit of crunch.
Pumpkin
This sweet winter vegetable is not only useful for Halloween decorations – it is packed full of beta-carotene, which your body converts into vitamin A. Half a cup of cooked pumpkin provides a hefty 400 per cent of the average adult’s vitamin A intake, which is essential for healthy skin cell growth, helping the skin stay soft, smooth and wrinkle-free.
Kiwifruit
One kiwifruit provides almost 120 per cent of the average adult’s recommended vitamin C intake, which stimulates collagen synthesis, keeping the skin strong and wrinkle-free. Healthy collagen production decreases with age, which loosens the skin’s elasticity, so vitamin-rich foods are extremely important as you age. As well as eating kiwifruit to reap its skin-healthy benefits, you can also use kiwi extract in homemade skincare products.
Nuriss is a skincare and wellness centre with two modern and luxurious clinics in central London. Alongside a variety of skincare products and treatments, Nuriss offers in-depth medical services and nutritional support for an overall approach to health and wellness.