Everybody has a preferred face cream or treatment, but beautiful skin begins with nourishment from within. The secret could lie in our kitchen!

Discover what you ought to be eating, as well as what you should be avoiding. Mature cells are continuously shed and replenished by younger ones and a balanced supply of key nutrients is crucial to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free. 

The condition of our skin and how it ages are influenced by many factors, with diet and lifestyle playing a key part. As we age our skin gets thinner, less elastic and more prone to fine lines, wrinkles and age spots these are unavoidable result over time, but skin aging may be slowed down by avoiding overexposure to the sun and tanning beds, strong soaps, chemicals, smoking. Poor nutrition includes processed and sugary foods and drinks, as well as dehydrators like caffeine and alcohol will, over time, take their toll. With this in mind a holistic approach is best.

Collagen is the most abundant protein in the human body, found in bones, muscle, skin and tendons. Collagen forms a scaffold to provide strength and structure. A loss of facial volume can be a natural effect of weight loss, excess sun exposure, smoking, medical conditions, or an aging process. Parts of the face may begin to lose structural support as natural collagen declines, along with an individual’s youthful appearance. 

Diet is essential part of restoring collagen, to help slow down the loss of collagen you should eat foods that are rich in protein and vitamin C. you should also stay away from too much sugar as sugar intake causes your insulin levels to rise, this then causes inflammation which leads to the breakdown of valuable collagen and elastin leaving you more prone to wrinkles, fine lines, and loss of skin elasticity.

Alongside a healthy diet, Collagen creams are a good way of restoring collagen in the skin. However, you need to find a cream that contains collagen amino acids small enough to penetrate the skin, otherwise it will end up just sitting on top and taking no real effect.

Massaging the skin can help stimulate collagen production and strengthen muscle memory. If the muscles in your face are toner they’ll be better at retaining skin tightness, and more blood will be circulated around the skin helping to achieve a glowing skin   complexion as well as boost skin nutrients found in the blood to the face.

Here are some top tips for achieving that radiant glow:

Fruit and vegetables – include influential antioxidants that benefit and protect skin from the cellular damage initiated by free radicals. Free radicals, smoking, pollution and sunlight can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Beta-carotene, found in carrots, sweet potatoes and pumpkin, and lutein, found in kale, papaya and spinach are potent antioxidants, which we convert to skin-vital vitamin A and are key for normal skin cell development and healthy skin tone. 

Vitamin C is also a super antioxidant. It is required to support the immune system, promote radiant skin and help repair skin to heal properly. Best sources are blueberries, blackcurrants, broccoli, guava, kiwi, oranges, papaya, and sweet potatoes. Vitamin C is required to produce collagen that strengthens the capillaries that supply skin. 

Vitamin E shields skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils. Pine nuts and sunflower and corn oils.

Nuts have a high proportion of monounsaturated fat, they also contain some protein and offer a good source of important nutrients including magnesium, zinc, calcium and vitamin E, and selenium which is an active sun blocker, which protects skin cells from UV damage, while also keeping soft and supple. So, stock up on brazil, walnuts, almonds, and hazelnuts, as well as seeds like chia and flaxseeds. Brazil nuts contain selenium which is a powerful antioxidant. Research has shown that a selenium rich-diet can help.

Protein – Given that protein is one of the building blocks of skin tissue, it’s no surprise that an adequate intake of this macronutrient is essential for plump, healthy skin. Protein also contains two amino acids, namely L-lysine and L-proline, that support the body’s production of collagen. 

Oily fish such as salmon, mackerel, and herring, are excellent foods for healthy skin. Aim for 1-2 portions of oily fish per week. If your budget permits, buy wild rather than farmed fish for its superior fat composition.

Lean meats are a good poultry choice, they contain vitamin B3, B6, and choline. Eating eggs can help to firm and nourish the skin from the inside out. 

Eggs contain lutein and zeaxanthin; two antioxidants studies show have the potential to improve skin tone. They also contain vitamin A and zinc. 

Low – GI (Glycaemic Index) – By consuming low – GI foods we can avoid spikes in hormones that can contribute to skin damage and wrinkles. Best choices of food would be wholegrain over white versions of rice, bread, and pasta, wholegrains such as oats and millet, are outstanding sources of the trace mineral silica, which is crucial for healthy skin, hair, and nails.

Zinc – is involved in the natural functioning of the sebaceous glands in the skin (which produce oil) and assists to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.

Don’t crash diet –

Frequently losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin. It is always best to eat a healthy, balanced diet. If you’re thinking of trying a weight loss plan, 

Eat to beat common skin problems:

When you create alterations to your diet, don’t assume you will get results straight away. It can take six weeks for new skin to emerge up to the surface, so the noticeable benefits from dietary changes will take just as long. For persistent skin conditions, talk to your GP or consider seeing a dermatologist.

How can diet affect acne?

Acne is caused by inflammation and infection of the sebaceous glands of the skin. Sebaceous glands are stimulated by hormones (particularly androgens). To avoid acne, reduce saturated and hydrogenated fats in margarines and processed foods. Moreover, cut down on junk food as well as foods high in sugar, such as cakes and biscuits. Consume more raw vegetables, wholegrains, fresh fruit and fish. Try to incorporate selenium-rich foods, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and wholemeal bread.

How can diet affect psoriasis?

Psoriasis emerges as red skin patches with silvery scales, most frequently on the elbows and knees. The patches are caused by fast growth and proliferation of cells in the outer skin layers. Patches can be itchy and sore and in severe cases, the skin may crack and bleed. Particular individuals find outbreaks occur when they feel rundown. Sunburn, alcohol, smoking, obesity and stress are also linked and there may be trigger foods which you will have to recognise using an exclusion diet, though always check with your GP before cutting out food groups. Essential fatty acids (EFAs) from fish oil or cold-pressed nut and seed oils are significant to include in the diet. The diet should ideally be low in saturated fat and include anti-inflammatory herbs such as turmeric, red pepper, ginger, cumin, fennel, rosemary and garlic.

How can diet affect eczema?

Eczema is a skin condition that often begins as patchy redness, often on the hands but can appear everywhere on the skin. Though there are many triggers, one of the most common is food sensitivity. The most common offending foods are milk, eggs, fish, cheese, nuts and food additives. Omega-3 fats, zinc and vitamin E could help decrease symptoms. 

Face mask for hydration:

Ingredients:

• 1 avocado
• 2 tablespoons plain yogurt
• 1 tablespoon olive oil
• 1 tablespoon honey

Add hydration back into rough, dry skin with this moisturizing mask. “The omega fatty acids in avocado and olive oil help seal cracks between skin cells. And thanks to soothing ingredients, like honey and yogurt, your skin will feel incredibly soft and plump — if not a little sticky. Just be sure to rinse well around the hairline.