The skin – the largest organ of our body - is a reflection not only of genetics but the impact of our lifestyle, nutrition and sleep. Just like the rest of our body, it requires nutrients to maintain its health. But what foods should you be eating to support better skin health? We asked our nutritionists to share their recommendations. Here are the 3 top foods you should be including in your diet to achieve a healthy glow:
- Avocado is high in Vitamins A, Vitamin E and monounsaturated fatty acids. These are healthy fats that promote healthy, flexible and moisturised skin (1). One study in over 700 women found that a high intake of monounsaturated fatty acids, was associated with more supple and springy skin. Some evidence also suggest that avocado oil may promote collagen synthesis.
- Citrus and other fruits rich in Vitamin C, including berries, acerola, orange, lemon. The benefits of this skin-saving vitamin aren't just limited to its antioxidant status. Boosting your diet with Vitamin C-rich foods aids in your skin's natural regeneration process, which helps your body repair damaged skin cells. The topical use of this vitamin not only reduces the appearance of ageing spots but also accelerates the production of collagen and elastin, keeping your skin plump and firm (2).
- Incorporate probiotics into your diet with yogurt or kefir, or fermented foods such as sauerkraut and kimchi. It is well-proven that a healthy gut is directly linked with a healthy body + healthy skin. These beneficial bacteria can improve your overall health and immune system and also clear up your skin (3). They help your skin to remain in a balanced state, not too dry nor too oily, and control conditions that cause inflammation such as flare ups + acne. In other words, if you want a flawless glow, nurturing your skin microbiome is the place to start.
Curious about more ways to support a healthy complexion? Explore our organic skincare range featuring nourishing ingredients and essentials oils here.
- Active ingredients against human epidermal aging. Ageing Res Rev.2014;15:100-15
- Organogermanium suppresses cell death due to oxidative stress in normal human dermal fibroblasts. Sci Rep.2019 20;9(1):13637.
- The role of topical probiotics on skin conditions: A systematic review of animal and human studies and implications for future therapies. Exp Dermatol. 2019