Food 101: superfoods for super skin

Fact: nutritional deficiencies can worsen all types of skin conditions.

So, if your skin is looking a little less than stellar, why wouldn’t you want to fill your diet with healthy, nutrient-rich foods? Simply locate your skin issues below to discover which foods can give you gorgeous, glowing skin…

5 WAYS TO HEAL SKIN ISSUES WITH FOOD

#1. Best foods for treating pimples and acne…

If you’ve tried every single zit product on the market without outstanding results, maybe it’s time to look at your diet. Alongside hormonal issues, poor liver detoxification and poor digestive health, having too much sugar and dairy in the diet can lead to bad skin, says Cassie Mendoza-Jones, naturopath, nutritionist and herbalist. “Dairy and sugar may cause acne because they cause a spike in various hormones that actually stimulate your skin to produce acne and pimples.” Switching regular milk for almond milk or coconut milk is wise, while adding vegetables to your diet that support liver detoxification and excretion of excess hormones will improve hormonal breakouts. “This means eating lots of cooked broccoli, cauliflower, Brussels sprouts, kale and cabbage,” adds Cassie. Turmeric and garlic should also be on the menu because of their ability to improve your liver and stomach functionalities, as well as beans, eggs, lentils, green leafy vegetables, beetroot, meat, oysters, salmon, sardines and certain herbs because of their liver-protecting compounds.

#2. Best foods for combating dehydrated or dry skin…

“Dehydrated skin is caused by not consuming enough water, and dry skin is from a lack of normal oil secretion,” explains Cassie. “To support dehydrated skin, add a pinch of Himalayan Celtic sea salt and a squeeze of lemon to a water bottle and drink it throughout the day. This will help your body absorb an adequate amount of water and boost fluid and hydration levels. Your skin will feel noticeably more plump and hydrated.” And when it comes to rectifying dry skin, Cassie recommends taking a high-quality fish oil that has been tested for mercury levels, and eating one to three serves a day of oily fish (salmon or mackerel), cold-pressed oils from nuts and seeds (flaxseed oil or olive oil) and avocado, chia seeds and walnuts.

#3. Best foods for reducing dull skin….

“Not exfoliating and not exercising enough are the main reasons for dull skin,” says Cassie. Combat it by working up a sweat once a day, as this will carry fresh oxygen and nutrients to your skin cells and flush toxins from the body. “You can also make your own facial scrub by mixing quinoa seeds or oats with sweet almond or jojoba oil and a few drops of rosewood, sandalwood or lemongrass oil.” In terms of beating dull skin through your diet, antioxidants are extremely important, so ensure you’re eating a wide variety of fruits, vegetables and superfoods such as spirulina, chlorella and goji berries. “These foods pack a nutrient-dense punch and will bring a vitality and glow back to your skin.”

#4. Best foods for treating eczema, redness and sensitivities…

Intolerances to foods such as wheat, sugar and dairy may cause eczema, redness and skin sensitivity. “Start eating zinc to help support your immune system, gut health and skin health. It’s found in beef, blueberries, egg yolks, lamb, oysters and seafood, nuts and seeds,” says Cassie. “Vitamin A will support healthy skin, too, so eat apricots, egg yolks and yellow/orange fruits and vegetables.” Don’t know if you have an allergy? Cut out wheat, sugar and dairy for two weeks and see if you notice any changes. During that time, eat lots of the following: anti-inflammatory oils (wild salmon, coconut oil, olive oil and flaxseed oil), nuts and seeds (walnuts, pine nuts), almond and coconut milk instead of dairy milk, Stevia instead of sugar, and gluten-free grains (quinoa, amaranth and buckwheat).

#5. Best foods for treating sun damage and ageing…

Unfortunately, nothing can correct or reverse skin damage, but by ensuring your diet is high in antioxidants you can slow the ageing process. “Antioxidants protect the skin from damage,” explains Cassie. “So you’ll want to eat foods high in vitamin C such as goji berries, broccoli, berries and citrus fruits, foods high in selenium such as Brazil nuts, foods high in vitamin E such as almonds, egg yolk, hazelnuts, sunflower seeds, and foods high in omega-3 essential fatty acids such as oily fish and cold-pressed nuts and seeds.”

Do you suffer from any of these skin issues? Have you tried to treat your skin problems through diet? What are your tips for maintaining a healthy complexion?