Our skin is the biggest organ in the human body and one that needs to be treated with a lot of care and respect. The food we eat, the skincare products we use, our environment and stress can all negatively impact our skin.
When we eat, food gets broken down into vitamins, minerals and amino acids in our gut - these are the building blocks to a multitude of body processes including healthy skin. So you can imagine if we don’t have enough good healthy foods in our regime our skin can really take a hit. And conversely, eating the wrong foods can change how our skin looks and feels – affecting our complexion, skin tone, moisture and suppleness. Even where breakouts occur on our face and body can indicate what’s happening in different parts of the body health wise.
Some foods are particularly important for healthy glowing skin:
Colour me Beautiful – Green, Yellow, Red!
These three colours found in fruits and vegetables are extremely beneficial for optimal skin health-
Green: Dark, leafy greens like spinach and kale are high in Vitamin A which help combat acne by slowing down the production of sebum and helping flush toxins. They are also high in folate, which is needed for the repair and maintenance of new cells.
Red: Tomatoes, red capsicum, strawberries, cherries and beetroot - these are loaded with anthocyanins (the pigments that give red, purple, and blue foods their rich colouring) and are highly antioxidant. Tomatoes are especially high in lycopene, and when ingested convert to Vitamin A (or Retinol) and helps promote the growth of new skin cells while defending the skin from UV radiation and damage.
Yellow: Think glow and sunshine and that’s exactly what foods that are yellow do to our skin! Yellow fruits and vegetables have antioxidants, vitamins and minerals that fight aging as well as help with acne. Vitamin C in particular is needed to produce collagen which strengthens the capillaries that supply the skin. Bananas, mangoes, golden kiwifruit, corn and lemons can be added to your regime to help your skin health.
Other Whole Food Goodness
Skin strengthening foods such as omega-3 fatty acids are great. Omega-3 fats encourage the body to produce anti-inflammatory compounds which can help the skin, particularly inflammatory conditions like eczema and psoriasis. They also help keep the cell membranes healthy and allow nutrients to enter and waste products to get out of the cell. Adding foods such as oily fish, nuts, seeds and avocados can do wonders for your skin health.
Introducing collagen promoting foods such as bone broth can be very beneficial. Collagen is a protein that contains amino acids essential for maintaining skin elasticity, reducing wrinkles, and increasing skin moisture.
As well as eating a regime of diverse wholefoods, some foods can be eliminated or reduced in order for you to achieve the skin you are after. Processed foods such as chips, cakes, lollies and packaged foods can exasperate inflammatory skin conditions such as acne. Too much alcohol and also coffee can have negative effects on your skin, such as dryness and breakouts, as well as interrupt your sleep – which of course doesn’t help your skin either!
Jess’s Top Tips on Healthy Glowing Skin from the Inside Out
- Hydration – I know this seems obvious but keep up drinking water or herbal teas. The skin needs moisture to stay flexible and dehydration can result in skin that looks dry, tired and dull. Water also helps cells move nutrients in and get toxins out so make sure you’re drinking enough water to keep your urine a light straw colour.
- Dry Brushing – This is an ancient practice of daily body massage with a stiff bristled brush. Benefits include increased blood circulation, lymphatic drainage and exfoliation. Begin at the ankles and work upwards in long fluid strokes towards the heart.
- Adding in Red, Green and Yellow – Protect your skin from cellular damage caused by free radicals with antioxidant rich fruit and veges.
- Managing Stress and Sleep – Quality sleep is vital for your skin health as this is when your skin is repairing, regenerating and restructuring. Poor sleep increases cortisol levels (the stress hormone) and can accelerate the aging process and can worsen existing skin conditions. If you are feeling stressed, anxious or having trouble getting a good night’s sleep, adding a Magnesium supplement can be really beneficial. Abeeco’s High Strength Magnesium can help relax muscle tension and promote a restful sleep with just one capsule a day taken before bed.
- Collagen Supplements – It’s always recommended to get the vitamins, minerals and the nutrition your body needs from whole foods but sometimes this isn’t always practical. Unless you are drinking bone broth each day a collagen supplement is a great addition to your regime. Collagen is an essential protein that helps the appearance of our skin in terms of elasticity, firmness and hydration and also helps with gut health and joint health. Try adding abeeco’s Ultra Collagen powder to your morning smoothie for an easy and convenient collagen boost for amazing skin.