Ten Fab Foods for your Face – Part 2
Ten more fab nutrient packed foods that work well for the skin -as well as general health. As you will see, there is a pattern of common nutrients needed for good skin – but each and every different food type has its own unique properties that would benefit other aspects of health too, hence the importance of variety in the diet.
- Silicone,vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium and Potassium
Silicone strengthens connective tissue so helps improve the appearance of wrinkles and also causes skin to glow
Magnesium also helps to reduce acne (as do many other nutrients like omega 3 oils, vitamin A and zinc).
Further, they have a very high water content (over 90%) so great for hydration too, which in itself is vital for great skin.
Tips- salads, cucumber sticks with hummus/dips as healthy snacks
- Rich in omega 3 essential fatty acids, copper
Omega 3 oils help to improve the skins elasticity and plump up the skin cells for a better complexion
Copper also aids collagen production
Tips- as healthy snack with other nuts, sprinkled over cold and warm salads, ground and sprinkled over cereals
3. Fish oil/Flax seeds
- Rich in Omega 3 oils (EPA, DHA) – help to reduce lines and clear blemishes– for great clear skin. They are thought to help attract water into the cells and so make them plump and hence reduce the wrinkles.
Oily fish such as mackerel, salmon, anchovies, and sardines as the most potent choices for clear skin
For vegetarians, flax seeds are a great alternative to fish oils for obtaining omega 3 oils. Alternatively, fish/krill oil capsules are recommended.
A study in the British Journal of Nutrition stated that participants who had 2g flax seeds had better hydrated skin and less redness/irritation 6 weeks later compared to those who consumed none.
Tips- flax seeds/ground flax can be added onto cereals
- Rich in beta carotene, iron, calcium, lutein, potassium,folate
Beta carotene is a powerful anti-oxidant that helps skin cells to repair, hence anti ageing and also helps against acne.
Folate help repair damaged skin cells at the DNA level so reducing cancer risk
Tips- add in salads, blended as part of vegetable juice with other fruits/veg
5. Bell Peppers
- Rich in vitamin C
Studies have shown that people who consume yellow and green veggies tend to have less wrinkles
Tips- salads, cut into strips and eaten with dips-hummus, tzatziki
- Rich source of many antioxidants– phenols, ellagitannins and anthocyanins, vitamin C
-shown to protect cell structure and damage from UV rays
All berries have their own benefits though- so aim to eat a variety.
Tips- fruit salad, healthy snack, blended fruit juice
7. Sunflower seeds
- Rich in vitamin E
Vitamin E protect the top layers of the skin, especially from sun damage
Tips- mix with pumpkin seeds and other nuts as a healthy snack
- Rich in beta carotene (vitamin A)
Vitamin A helps to prevent overproduction of cells in the outer layer of the skin (where dead cells and the sebum can collect and clog pores) – hence great for reducing acne.
Tips- soups, carrot sticks with dips, baby carrots as healthy convenient snacks
9. Dried apricots
- Rich source of iron, essential fatty acids, vitamin A
EFA- Oleic and linoleic acid help to moisturise the skin.
Tips- have a few as a healthy snack, post-exercise snack
- Rich in minerals – iron,calcium,magnesium,manganese,potassium, vitamins A,Bs and C, folic acid
The high content of iron and other nutrients make beetroot a very good kidney and liver detoxifier.
The high antioxidant content helps prevent cell damage and gives youthful skin and body
Tips-salads, great as a vegetable juice with celery/apple/carrots.
So ensure a variety of different fruits and veggies (preferably organic) . The recommended serves are 2 fruit and 5-7 veggies daily. From statistics, this is not attainable for many people and so vegetable juice is a particularly convenient way of incorporating this into your diet. And last but not least, don’t forget the water!