by Alexandra Nicole Nuralam

The Glowing Skin Superfoods

peaches superfood healthy skin
Image via @thebeautyrituel

Ever heard of “you are what you eat”? What you’re eating can have a big impact on your body; an unhealthy diet can cause weight gain and even damage your organs, such as your heart and liver. It also impacts another important organ — your skin. If you’re constantly eating foods high in processed sugar and fat, your skin will be sending you signals to start chowing down more healthily: dull skin, breakouts, oiliness, or dark eye circles.

Your skin faces many stressors—air pollution, dust, UV radiation, free-radical damage, to name a few. This is why a diet focusing on lean proteins, fibre, healthy fats, fruits and vegetables is important to create a defence against these stressors for healthy and firm skin.

There are plenty of foods that you can include in your diet that will boost that luminous complexion you’ve been seeking from the inside out. Now, let’s get started on that menu. Ahead, we’ve highlighted the superfoods for glowing skin that belong in your daily meals.

Breakfast

breakfast
Image via @chloe.foods

Berries: A cup daily
Berries contain anthocyanidins, which is what gives berries their dark purple colour, and they act as antioxidants and fight free radicals,  supporting collagen structures in the skin.

Chia seeds: 1.5 tablespoons, twice a day
A great garnish for your morning smoothies, chia seeds are one of the richest sources of omega-3 fatty acids, which help provide building blocks for healthy skin cell function and new collagen production to keep the skin firm and wrinkle-free.

Oatmeal: A bowl daily
Switch out your morning bowl of sugar-loaded cereal for a bowl of plain oats and your skin will thank you. Oatmeal is low on the glycemic index, which means it provides energy from carbohydrates steadily instead of a dramatic spike. Starchy foods that are high-glycemic increase blood sugar, promote inflammation and have been known to increase acne breakouts.

Avocado: 2-4 avocadoes weekly
Avocadoes are rich in vitamin E and work as an antioxidant, protecting skin cells from free-radical damage.

Lunch

Miso: A bowl of miso soup daily
Miso has plenty of probiotics, which are great for your skin and digestive system.

Sweet potatoes: One or two per meal
Sweet potatoes have loads of vitamin A, which help reduce sebum production and can be used to treat acne. Carrots are also a great alternative.

Snacks

Dark chocolate: 1-2 small bars a week
Dark chocolate is rich in flavonoids, which are powerful antioxidants with anti-inflammatory and immune system benefits. Aim to eat dark chocolate with 80% cacao.

Citrus fruits
We use vitamin C serums to diminish hyperpigmentation and dark spots, so in the same way, eating citrus fruits like oranges and grapefruits can help brighten dark spots and even out your skin tone.

Dinner

dinner
Image via @sandraleon_ph

Spinach: A cup daily
Leafy greens like spinach, kale, and broccoli are rich in vitamin K, a fat-soluble nutrient that helps improve blood circulation. Spinach is also loaded with zinc, which has been known to help calm inflammation and help prevent acne breakouts. Spinach (as well as kale) also contains zeaxanthin, a naturally-occurring antioxidant that protects the skin and helps even out the skin tone.

Salmon: At least 3 times per week
Think sardines, salmon, and tuna. These are rich in omega-3 fatty acids that provide anti-inflammatory compounds called prostaglandins to reduce and control inflammation, and they also contribute to the production of collagen. Oily fish also contain vitamin E and zinc, which are important for skin health.

Oysters: 3-4 oysters at one sitting, and have once per week.
Oysters are one of the highest sources of zinc, which helps maintain the structural integrity of the skin, lessens free-radical damage and protects lipids in the skin (think collagen).

Fluids

Dehydration is one of the most common causes of dull-looking skin, so staying hydrated is very important in achieving healthy hydrated skin. Sip water, flavoured with freshly squeezed lemon or lime juice (to add vitamin C) throughout the day. You can also add chia seeds into a bottle of water.