7 Best Foods for Your Complexion

We all know nutrition plays a huge role in our health. An unhealthy diet can affect our metabolism, increase fat production, and damage our bodies organs. 

With skin being our bodies largest organ, yep, you guessed right- a poor diet can have a huge impact on the health and aging of our skin. 

Here's our favourite foods to add to your diet for to improve skin health and appearance:

1. Fatty Fish 

My favourite meal will always be a perfectly cooked salmon. Not only is it super tasty, but it's rich in omega-3 fatty acids which are essential for healthy skin. They keep your skin plump, soft and hydrated and can reduce inflammation and redness in the skin. But that's not all. Fatty fish is an excellent source of Vitamin E which is an incredible antioxidant, protecting the skin against free radicals and inflammation. 
So next time you're questioning what's for dinner, enjoy some swordfish, mackerel, herring or my go to, Atlantic salmon. 

2. Avocados

 Another tasty healthy fat that ensures your skin stays supple and moisturised. Similar to fatty fish, avocados are high in Vitamin E that protect your skin from free radicals and inflammation. Most individuals actually do not consume enough Vitamin E, so it's an important antioxidant to watch out for! 

3. Sweet Potato 

Beta Carotene is a nutrient found in many of our fresh fruits and vegetables including carrots, oranges, spinach and sweet potatoes. Our bodies convert beta carotene into Vitamin A (you may know as retinol). You've likely seen retinol in a number of skin care protocols as it's imperative for healthy skin, immune system and eyesight. Sweet potatoes are jam packed with beta carotene, in fact offering 6x the DV of vitamin A per 100g serving. A sweet potato side will help protect your skin from sunburn, cell turnover and dry wrinkled skin. 

4. Broccoli 

Broccoli, along with other leafy greens are filled with all the vitamins and minerals your skin craves including  vitamin A, vitamin C and zinc. This miracle elixir can assist with a number of our major skin concerns including premature aging, dry dull skin and inflammation. It also contains lutein, which is a carotenoid similar to beta carotene, that can help protect your skin from oxidative damage. Better yet, its compound known as sulforaphane can help repair sun damaged skin. So if you are looking for a clear glowing complexion, don't forget to add some broccoli into your diet. 

5. Kiwis

Fun fact: Kiwis have more vitamin C than oranges. Vitamin C is one of your skins favourite vitamins as it's a powerful antioxidant that helps to rid the bodies cells of any free radicals. It's believed that vitamin C can also assist in protecting your skin against harmful elements, improve collagen production and keep the skin hydrated. 

6. Nuts & Seeds

High in healthy fats, vitamins and minerals- a small handful of nuts and seeds can do your skin well.  They too can reduce inflammation, support a healthy metabolism and act as a superfood when it comes to your skin and hair! Due to their high does of nutrients and healthy fats, the can promote cell regeneration for a more youthful appearance. 

7. Green Tea

Okay so green tea isn't exactly a food, but when it comes to skin health it's a top competitor. It's powerful compounds make it the ideal drink of choice for those wanting to protect their skin against sun damage, reduce inflammation and redness, and improve moisture and elasticity. Boasting so many antioxidants, it's our drink of choice. 

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