Nutrition and Hydration week begins March 13th 2023. To raise awareness, aesthetics clinic Evolve Medical, have teamed up with Emma Bardwell, a leading nutritionist specialising in skin health and the menopause, and author of The Perimenoupase Solution, to reveal the best foods you can eat to get healthy, glowing skin.
Rachel Green, nursing director at Evolve Medical said, “Vitamins and nutrients affect skin health directly. In particular, Vitamin A, C ,D, E and Zinc can be hugely beneficial to your complexion. Whenever we carry out any skin treatments we always advise patients to be conscious about what they’re eating and drinking to get the most out of their treatments.”
Many of us are guilty of not eating enough of the important nutrients that benefit our skin and overall health. With skin health queries being searched over 92,000 times in the past month alone, the nation is on a hunt to improve their skin, so just which foods should we be consuming?
15 superfoods you should eat to get healthy, glowing skin according to a leading nutritionist
Salmon
Salmon and other fatty fish contain a lot of omega-3 which is very effective in giving you healthy, glowing skin. Not only is this one of the most potent sources of anti-inflammatory omega-3s, salmon also contains DHA and EPA which promote healthy skin by protecting the integrity of cell membranes which guards against premature ageing.
Walnuts
Walnuts are packed with omega-3 so if you’re vegetarian, walnuts are a great alternative to get your daily dose. Omega-3 is responsible for the health of the cell membrane which influences the cell’s ability to hold water - leaving you with hydrated, soft skin. It can also create a more even tone and reduce severity of acne, whilst combating dryness and inflammation and also protecting skin from UV exposure.
Chia seeds
Chia seeds are a good source of fibre and also hold water which can help hydrate skin and reduce inflammation. Chia seeds have also been shown to be beneficial to gut health which is closely linked to skin health.
According to Emma, “studies suggest the bacteria that live in your large intestine can have a positive impact on your skin’s microbiome. Think about the connection between the gut and skin - what we call the gut-skin axis. So foods that are great for your gut will also do wonders for your skin.”
Sweet potato
Red and orange vegetables contain lycopene - a nutrient that specifically helps prevent skin discoloration, texture changes, fine lines and wrinkles. Few foods are as rich in the beauty nutrients as a baked sweet potato. Just half a medium potato provides 200% of your daily recommended intake!
Legumes and Pulses
Legumes like beans, peas and lentils contain a lot of micronutrients that can be very beneficial to the skin and the gut. Vitamin-B in legumes and pulses is responsible for promoting healthy cell turnover, reducing breakouts and supporting healthy collagen production.
Oranges
Oranges are one of the most well-known food sources of vitamin C, and they're one of the best fruits for glowing skin, too. These super fruits have been proven to stimulate the formation of collagen , improve skin hydration, and improve wound healing.
Green tea
Green tea is packed with antioxidants that can rid your skin of any congestion and protect against damaging environmental stressors, leaving you with a glowing, healthy complexion. Pour yourself a cup of this super tea and watch your skin glow!
Blueberries
Blueberries are rich in antioxidants and vitamins that can help boost the strength of collagen fibres in our skin and give it a healthy glow. You can either include these super berries in your diet (they’re delicious in a smoothie) or apply a crushed-blueberries-and-yoghurt mask on your face for an instant glow.
Avocado
This fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature ageing caused by ultraviolet radiation. Avocados are really effective at increasing hydration levels in the skin and reducing inflammation.
Tomatoes
Tomatoes contain a lot of the nutrient lycopene which helps boost collagen strength and fights off the oxidising effect of UV rays by mitigating the effects of skin-ageing free radicals.
Brazil nuts
Emma suggests just two brazil nuts a day can give you the recommended amount of selenium - the mineral that helps preserve elastin, a protein that keeps your skin smooth and tight and acts as an antioxidant. Brazil nuts are also full of vitamin E to keep your skin moisturised and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays. A glowing skin superfood!
Turmeric
Turmeric is a well known superfood - not only does it protect against cancer and reduce pain, this spice is effective in protecting the skin. Turmeric is full of curcumin - an active antioxidant that has been proven to be one of the most effective anti-inflammatories out there. Add to curries, drink as a tea or use in supplement form and watch your skin glow!
Carrots
Carrots have beta carotene, a natural sun protectant, and are rich in vitamin A, which helps restore damaged collagen. Think of carrots as your very own wonder wands: good for the eyes and good for clearing up breakouts. No magic here, though—just plenty of beta-carotene and vitamin A, an antioxidant that encourages cell turnover and is the main ingredient in skin products that contain retinol.
Kale & spinach
Leafy greens are one of the most potent sources of vitamin K, a vitamin that helps with blood clotting and faster healing when eaten. Kale is also an excellent source of vitamin C which is great for brightening your skin’s complexion.
Almonds
Almonds are renowned for their skin healing properties. Almonds contain high amounts of Vitamin E which helps repair damaged cells and defends against the sun’s rays. Vitamin E also acts as an antioxidant, working to limit free radicals and also support the skin’s ageing process. It can also help promote a healthy, even skin tone.
Emma added, “In a nutshell, the key vitamins to get glowing skin are vitamin A, C, E and Zinc. Ideally we’d get all of these nutrients from food but let’s be real, it’s not always possible, in which case a well-researched supplement can fill in the gaps.”
Rachel Green added, “If you’re looking for a bit of extra help to get glowing skin, there’s a range of treatments available to help you along the way. The Hydrafacial is a great treatment for tired, dull skin. This treatment will deeply cleanse your skin and instantly produce a glowing complexion. The Morpheus-8 is another effective treatment that stimulates collagen production giving your skin a smooth and sleek appearance. So if you’re struggling to eat the foods that make your skin glow, there’s always a treatment that can help!”
