Your skin is the ultimate indicator that you are what you eat – so which foods will nourish your skin from the inside out?
Keep your skin hydrated so it’s less likely to crack, dry out or let in external particles that can cause breakouts.
Nutrient Reference Values recommend women drink about eight cups of water a day, and men about 10.
Sydney nutritional medicine practitioner Fiona Tuck recommends keeping a H20 supply on hand. “Carry a water bottle with you wherever you go to encourage you to stay hydrated, and choose non-caffeinated herbal teas,” she says.
Packed with fibre, omega 3, omega 6, magnesium and vitamin B6, these nutritious nuts help keep skin cells, hormones and mood healthy.
“Walnuts can help prevent redness and dryness in the skin, leaving a smoother, clear complexion,” Fiona says.
This omega 3-packed oily fish is one of Fiona’s glow go-tos.
“The body cannot manufacture these essential fats, so they must be supplied via the diet,” she says. “The fats help reduce inflammation in the body and strengthen cell integrity, which is important for soft, hydrated, glowing skin.”
A sprinkle of flaxseed meal on your morning granola can reduce inflammation, regulate hormones and lower blood sugar levels.
According to Livestrong, “flax oil is the richest vegetable source of omega-3, containing over 116,000 milligrams per one-cup serving”. A study by Ohio State University found omega-3 fatty acids help heal wounds faster too.
They’re full of fibre and rich in antioxidants to protect skin cells from damage.
“Eating carrots regularly can protect the skin from UV-induced oxidative stress and premature ageing,” says Fiona. “Plus, they’re wonderful for keeping the immune system strong and healthy,” she says.
With high levels of vitamin A, berries play a nurturing role in normalising oil levels on the skin.
Reach for blueberries and blackberries, advises Fiona: “These are rich in the powerful antioxidant proanthrocyanin, which protects the cells from damage and premature ageing.”
Darker fruits usually indicate a higher level of the proanthrocyanin content.