This post was guest-written for Go-To by Food Genius/Clinical Nutritionist, Belinda Moss. Nice!
How you look after your skin on the outside is certainly important but have you considered how what you’re eating can impact how your skin looks? Nourishing yourself from the inside can make a huge difference to the appearance and integrity of the skin. Ensuring you’re getting enough of the right nutrients is key for skin - and overall - health. Keen to find out what foods can help give you maximum glow?
As a clinical nutritionist, these are five of my favourites.
Full of essential fatty acids, beta-carotene and vitamin E, avocados are wonderful at keeping the skin springy and supple, moisturising us from the inside out, help bring oxygen and other nutrients to the skin, and can even help protect the skin from sun damage. The fats in avocado help us to absorb fat soluble vitamins (A, D, E & K), which are all beneficial for healthy, glowing skin. Permission to eat smashed avo right now: Granted.
My favourite fruit for healthy, glowing skin. Antioxidant-rich papaya packs a nutritional punch, containing vitamins A and C, and powerful phytochemicals lycopene and beta-carotene, which can enhance the skin’s glow and complexion, support collagen production, and fight free radical damage. Other fruits that contain these skin-loving antioxidants and nutrients include capsicums, citrus, strawberries, kiwi and pineapples.
Rich in omega-3 fatty acids, needed for healthy cell membranes and moisture-rich skin, oily fish such as sardines, mackerel, trout and salmon also help lower inflammation and have been found to reduce the signs of ageing. They also contain vitamin E and zinc, which are anti-inflammatory and help with the production of new skin cells.
And if that’s not enough, fish is also a beautiful source of protein, and given that skin tissue integrity relies on proteins, it’s definitely essential to get enough if you want plump, glowing skin. Fresh, wild caught fish is best where possible. (And if you’re not a fish fan? No sweat. Other excellent sources of complete proteins include free range eggs, shellfish, and lean meats.)
Containing a host of skin-loving nutrients including vitamins A, C and K, broccoli is also rich in antioxidants and plant compounds, including sulforaphane, which has been found to help protect the skin from UV-induced skin damage. Sulforaphane is also found in other cruciferous veg, including cabbage, cauliflower and kale. Sulforaphane is activated by cutting or chewing, and is reduced by cooking, so eating it raw or lightly steamed is best.
You’re gonna love me for this one. A study has shown that regular intake of cocoa can help prevent photo-aging and supports skin elasticity. Cocoa products contain a number of antioxidants and compounds which offer a host of health benefits, including protecting our precious skin from oxidative damage and reducing the appearance of wrinkles. Amazing! Choose good quality, dark chocolate with a high cocoa content (at least 70%) with minimal added sugar (which can have a negative impact on skin) for maximum benefits.
That’s it, radiance-seekers! Glow forth and fill your plates with luminosity-loving foods.
Belinda Moss - Clinical Nutritionist
Belinda is a degree qualified clinical nutritionist who uses a gentle, balanced approach to optimising health – she particularly loves helping with skin conditions (ahem, which is why Go-To asked her to write this post). Appointments for a personal consultation with Belinda are available online via zoom, or you can find her on Instagram and Facebook.
*Important! Before making major dietary changes, if you are seeking to supplement your diet with specific nutrients, or if you have any specific skin concerns, please seek personalised guidance from a suitably qualified practitioner. Oh! And if you have allergies to any of the above foods, don’t eat them. Please.