So often we look to what we can slather on ourselves to help our skin look radiant and healthy. Just remember: what’s good for the inside shows on the outside. Print this list and head to the market to find the real deal.
Fruit
Apples. A good source of vitamin C and fibre, plus quercetin, an antioxidant that helps protect cells. Eat the skin, where most of the antioxidants are.
Avocado. Rich in monounsaturated fat (oleic acid, an omega-9), folate, magnesium and vitamin E, which help keep skin supple and protected.
Kiwi fruit. Each one has more vitamin C than an orange, fantastic for collagen production, plus vitamin E.
Blueberries. Rich in anthocyanins and other antioxidants that help protect skin from the free-radical damage that contributes to ageing.
Pomegranates. Rich in vitamin C, vitamin B5, potassium and polyphenols, including ellagic acid, which help neutralise free radicals. Pomegranate seed oil contains punicic acid, an omega-5 fatty acid used in skincare for its nourishing, anti-inflammatory properties.
Olives. Rich in oleic acid, vitamin E and polyphenol antioxidants that help protect skin and keep it supple.
Vegetables
Garlic. Contains sulphur compounds with antibacterial and antioxidant activity that support healthy skin.
Beetroot. Rich in folate, antioxidant betalains and nitrates that support healthy circulation, helping bring nutrients to your skin.
Broccoli. Rich in carotenoids, vitamin C, folate, calcium and phosphorus. Its fibre helps steady blood sugar, and as a member of the cruciferous family it contains sulforaphane, which research suggests may help protect skin cells from UV damage.
Spinach. Packed with beta-carotene, lutein, vitamin C and folate that help protect cells, including skin cells, from damage. A great superfood for the skin.
Grains, nuts and protein
Oats. Provide selenium, zinc, vitamin E and plenty of fibre, supporting smooth, supple skin and healthy digestion.
Oily fish and caviar. Salmon, sardines, mackerel, tuna and caviar are rich in omega-3 fatty acids, which are critical for the overall health of your skin and help keep it looking younger. Choose smaller fish like sardines often, as large fish such as tuna can be higher in mercury.
Nuts. Almonds are especially high in vitamin E, which helps protect and heal skin. Walnuts provide plant omega-3s that help build healthy skin, and macadamias are rich in nourishing monounsaturated fats; macadamia oil is also quickly absorbed when used on the skin.
Yoghurt. Yoghurt with live cultures contains good bacteria such as Lactobacillus and Bifidobacterium, which support your gut and immune system. Early research suggests probiotics may help some people with acne and eczema.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
