Eat Yourself Pretty: Food That's Great For The Skin

Recently I have been looking after what I eat and finding out lots of information about nutrition and how different foods affect your body. I have cut down on sugars, fats, salt and carbs and started to eat a lot more fresh and raw produce, and also trying to eat foods that will affect specific body issues. Because of the antibiotics I was taking during Christmas, my skin has gotten really bad and I've got outbreaks of painful and itchy spots so I wanted to see if eating superfoods for the skin really does help, and if so what foods should they be?

1. Oily fish like salmon, anchovies and sardines. Omega 3 fatty acids which are found in certain fish are great for the skin and there's two major types of essential fats found in fishes which are DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). EPA has been found to be good in reducing the damage done to the skin by the sun, it is also anti-inflammatory and an antioxidant so it keeps your skin clear and glowing. I love my salmon in a little parcel with a squeeze of lemon juice, sardines are a great classic for a quick snack if you pair them with some brown bread and anchovies are amazing when used in spreads, salads or blended in things like pesto!

2. Almonds. Almonds are a known superfood full of our favourite Omega 3 fatty acids, antioxidants which protect the skin, protein which is essential for healthy skin, Vitamin E which helps skin keep young and nourished, magnesium which helps relieve acne and calcium which helps your body absorb nutrients. Almonds are a great snack on their own, or in your morning muesli. I love using almonds in smoothies and I have actually replaced most of my dairy milk with almonds milk - it's delicious and nutritious!

3. Blueberries. Blueberries are full of Vitamins A and B and can help during acne as they normalise the oil levels on your skin, helping your skin stay clean and clear. These berries are a great antioxidant and taste delicious! Use blueberries as a snack, blend in smoothies and throw on breakfast muesli!

4. Carrots. Carrots are full of Vitamin A and beta-carotine which helps skin tackle radiation, pollution and UV rays. I personally value them when they're raw as I love crunching on carrot sticks! You can use them to dip into hummus, grate into salads or flapjacks, or chop them into stir-frys.

5. Tomatoes. I never knew that tomatoes are an amazing food to eat to when it comes to your skin because of the lycopene found in them. Lycopene soothes and nourishes the skin, protects it from harmful UV rays, helps your skin oxygenate (delaying ageing and wrinkles), keeps your skin glowing and some studies even suggest that lycopene can help reduce the risk of skin cancer. The thing with tomatoes is that you actually get more lycopene by cooking them so I always use fresh tomatoes to make my own pasta sauces from scratch - that way you can control the amount of salt and sugar that goes into them, and just get the goodness of the tomato!

6. Oranges and lemons. Vitamin C is a miracle worker when it comes to skin - it improves the skins colour to keep it glowing and helps your skin stay smooth, it helps to restore collagen in your body which prevents premature ageing, and keeps excess oils at bay. Orange peel can also be used to help reduce blackheads, spots and remove excess oil keeping your skin fresh. Lemon water is a excellent refreshing drink but it also helps your metabolism, detoxes you and in turn helps your skin stay clear.

7. Broccoli. Broccoli is full of Vitamins E and C, which we now know are great for the ski, but it also has something called glucoraphanin. Glucoraphanin gets converted into sulforaphane resulting in healthy skin and repairing of skin damage, so eating broccoli renews your skin more quickly and gives your complexion a beautiful natural glow. Minerals like selenium, copper, zinc, and phosphorus present in dark green vegetables like broccoli can greatly improve your skin immune system protecting it from various skin infections.

Some foods to avoid if you have blemished skin or acne: rice cakes, sugar, milk, bad fats like the ones found in crisps, and just avoid junk food in general. It doesn't hurt to have a cheeky McDonalds once in a while, but living on the stuff and having a diet of processed, sugary foods can have a huge impact on how your skin looks.
It's all about making small changes in your diet like switching sweets and crisps for nuts and berries, and when you start noticing all the positive effects you will naturally want to continue. Eating healthy and fresh doesn't have to be boring so get creative with your food and use more fruit and veg when making your meals.