If we are what we eat, then it only makes sense that healthy and clear skin starts from our diet. When we eat, we’re not just feeding our body with essential nutrients, but also the nutrients it needs to stay healthy. Some foods are better than others when it comes to nourishing your skin, and if those are the kind of fringe benefits you’re looking for then you should start adding these 10 picks into your regular routine. Plus, we’ve compiled a list of recipes for each ingredient.
Fatty fish high in omega-3 fatty acids are excellent foods to maintain healthy skin. Pick either salmon, mackerel, or herring. Salmon is our favourite due to its versatility and vibrant colour.
This humble root vegetable is great for your skin due to its high content of beta-carotene, which as carotenoids help to shield skin from harmful UV rays and environmental pollutants. As a bonus, they also make fantastic chips.
Try our Crumbed Fish With Sweet Potato Chips recipe!
The superfruit has always been lauded for its skin-boosting powers thanks to its high content and a wide variety of nutrients that consist of 20 different vitamins and minerals.
Packed with the antioxidant polyphenols, extra virgin olive oil is an ingredient that could help combat damaging free radicals to slow down the body’s ageing process. Your skin will especially benefit from this anti-ageing effect.
Give this Mixed Green Beans, Peas, Hazelnut & Pancetta Salad recipe a try the next time you’re craving something light.
Another vegetable that is rich in beta-carotene and a pre-cursor to vitamin A, carrots can help decrease the oil production in skin and keep skin looking fresh and clear.
A fantastic source of omega-3 fatty acids, walnuts are known to help increase collagen production in the skin when consumed, helping to keep skin plump, smoother, and more radiant.
Bookmark our Spelt Pasta With Broccolini And Walnuts recipe and try it for the next family meal.
The super-veggie broccoli is known to contain many nutrients beneficial to health, but at the top is its special compound called sulforaphane which is known to have anti-inflammatory effects and helps protect your skin.
Another rich source of beta-carotene, tomatoes also contain lutein and lycopene – both potent antioxidants which can help protect skin from free radicals and UV damage. Try this tomato-packed Caprese Salad recipe for a healthy breakfast or lunch.
Berries are superfoods packed with vitamins and antioxidants (that’s how they get their vibrant colours!), so they provide the skin with protection from external aggressors.
For the next round of breakfast, try this delicious French Crepes With Nutella And Fruits recipe as a treat for the family.
Choose dark chocolate with at least 70 per cent cacao content to reap the full benefits of chocolate’s flavonols which is a potent antioxidant. A higher cacao content also means that it has less sugar and hence better for your skin. Try this flourless chocolate meringue cake recipe!
Text: Bauersyndication.com.au, Additional reporting: Farisia Thang
This post was first published on August 29, 2018, and updated on June 28, 2020.