Eat your way...
If you want a glowing and clear complexion, the old adage “you are what you eat” has never been more true. While you may have heard about eating for better heart health; your skin—the body’s largest organ—can also benefit from nutritional attention. Feed your face with these powerful nutrients:
VITAMIN A: It has major benefits when applied topically, but fuelling up on this antioxidant can also help the production of collagen and elastin fibre from within (the more collagen in the skin the more firm, plump and youthful looking it will appear). Additionally, “not getting enough vitamin A can lead to increased dryness as well as the slower healing of wounds,” says Georgeou.
FIND IT IN: Oranges, sweet potato, carrot, pumpkin and dark, leafy greens, such as spinach and kale.
ZINC: “I’m often asked, ‘What’s the most important vitamin, nutrient or micronutrient?’ and zinc is the first that comes to mind,” says Georgeou. “Not only does it protect [skin] from sun damage, zinc is antimicrobial and there is evidence to suggest that taking zinc supplements can help with acne.”
FIND IT IN: Oysters, nuts, seeds, eggs, legumes and whole grains. Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements. A 28g serving of cashews contains 15 per cent of the suggested daily intake, while a large egg provides five per cent.
OMEGA-3S: Commonly referred to as “good fats”, omega-3 fatty acids act as a natural moisturiser for the skin, keeping it supple and improving elasticity. “Omega-3s are also antiinflammatory, aiding to reduce skin irritation and redness, especially with relation to acne,” explains nutritionist and dietitian Rebecca Gawthorne.
FIND IT IN: Oily fish such as salmon, tuna, swordfish, as well as chia seeds, walnuts and flaxseeds. The experts suggest eating two portions of fish a week, or snacking on a handful of walnuts daily.
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