Gorgeous, healthy skin starts from within, so it’s important to make sure you’re nourishing your skin with an abundance of skin-loving nutrients to keep it looking healthy and radiant.
Rather than turning to topical solutions for a problem complexion, instead eat your way to radiant, glowing skin, by changing what’s going in to your body instead of what’s going onto it. Here we explore the very best vitamins for your face and why you need to include them in your diet and skincare regime.
ALMONDS
An extremely rich source of Vitamin E, the skin-beautifying antioxidant which makes the nerves stronger and helps in nourishing your skin from with, almonds help create smoothness and suppleness.
CHIA SEEDS
These antioxidant-rich seeds are packed with minerals and fibre and are the perfect balance of essential fatty acids, which will give a glow to your skin. Sprinkle them into smoothies and fruit salads, or soak them in almond milk overnight for a tasty pudding.
EGGS
Eggs contain everything needed to bring life and are best known for protein, which is especially needed for collagen production. In particular, the yolks are most beneficial as they’re full of skin clearing selenium, zinc and protein, among other vitamins.
AVOCADOS
They are great for the skin as they are omega rich and known to be a strong source of vitamin E, which works to boost the skin’s vitality and luminosity. Vitamin E is also a potent sun blocker, helping to protect the skin against the sun’s damaging UV rays.
WATER
No, water isn’t technically a food, but it’s the oldest trick in the book and the cheapest, easiest way to keep your skin gorgeously glowing. Water ensures a healthy metabolism, which will in turn keep skin healthy and glowing.
GARLIC
Garlic is full of a naturally occurring chemical called allicin, which, when digested, acts against harmful bacteria, including that which causes acne and other skin infections. To ensure you get the best out of it, it is best served raw.
SQUASH
Everything from pumpkin to butternut including their seeds and flesh are filled with goodness. They contain plenty of beta-carotene known to be great for regular skin cell development and healthy skin tone.
BRAZIL NUTS
These are a great snack due to the high content of selenium, which is a nutrient that helps preserve elastin, a protein that keeps skin smooth and tight. It also helps protect skin against environmental damage and promotes general good health.
FRESH FISH
As well as being full of omega–3 fats, which help to fortify skin cell membranes and protect against sun damage, fresh, oily fish is great for allowing water and nutrients into the skin while keeping toxins out. In particular, go for fish such as mackerel as it’s loaded with EPA and DHA, both of which combat acne inflammation.
LEMONS
Starting your day with some hot water and lemon detoxifies the body by helping your digestive system and liver eliminate waste quickly. Continue drinking this throughout the day, and squeeze lemon on top of salads and in green juices.
SWEET POTATOES
Adding these beta-carotene-rich starches into your daily diet can combat lacklustre complexions. This is due to the magical skin-brightening combination of Vitamin A and Vitamin C, that works to neutralise cell tissue-damaging free radicals that cause a dulling effect. Sweet potatoes are also rich in biotin, which stimulates hair and nail growth.
BEETS
The powerful antioxidants in beets help fight signs of aging to keep skin firm and youthful. Their combination of minerals and vitamins stimulates cell production and repair, protecting skin from premature aging and wrinkles.
FIGS
This fruit’s tiny seeds are packed with nutrients that help cleanse the digestive track of toxins and mucus, which may prevent important nutrients from getting to the skin. This process is vital to enhancing that inner glow, although since they are naturally high in sugar, limit your daily intake.
SPINACH
This leafy green is high in Vitamin A, necessary for growth in skin and hair. Spinach is also loaded with Vitamin C, imperative for the building and maintenance of collagen, making it a must-have for any meal, juice, or smoothie.
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