Healthy Skin Diet

The healthy skin diet, you are what you eat!! Is it true?  Well, personally, I think all of our body’s behave and react differently to different things, so there isn’t one thing fits all.

However, there are certain types of foods that can be introduced that do have health benefits.

I thought I would list a few foods here you could introduce for your Healthy Skin Diet.

Healthy Skin Diet foods

Olive Oil:

• An antioxidant, which is a substance that prevents oxidation. Oxidation is a process that can produce free radicals, which are chemicals that can potentially damage cells.  When applied to the skin, antioxidants may prevent premature ageing.
• Contains the fat-soluble vitamins A, D, E, and K. Some of these vitamins may be beneficial for the skin.  People have used vitamin E oil topically throughout history to treat a variety of skin conditions, including psoriasis and eczema.
• It has antibacterial properties and it is a natural anti inflammatory

How to add into your diet?

• Use as a salad dressing
• Use in marinades or sauces for fish or meat
• Drizzle over cooked pasta or vegetables
• Use instead of butter for a bread dip

Pomegranates:

• Fights acne – it is a natural anti inflammatory.  Inflammation plays an important role in developing acne
• An antioxidant – neutralises free radicals that damage cells and tissues, causing inflammation in the body.
• High in vitamin C content, which helps regulate production of sebum, an oily secretion which may cause acne
• High in polyphenols help reverse signs of ageing like sun spots, fine lines, and wrinkles

How to add into your diet?

• Toss them into a green or fruit salad.
• Sprinkle some seeds onto your yogurt or oatmeal.
• Add them to smoothies or juices.
• Use pomegranate seeds as a tangy garnish on avocado toast.
• Garnish roasted or grilled meat dishes with the tasty seeds.
• Add them to sangria, cocktails, or mocktails.
• Eat them fresh from the fruit.

Walnuts:

• Rich in Omega 3 essential fatty acids.
• Improves skins elasticity.
• Walnuts are loaded with copper, a mineral that boosts collagen production.

How to add into your diet?

• Top salads with chopped walnuts.
• Make homemade granola with a mixture of nuts, seeds, and dried fruit, using walnuts.
• Make a pesto sauce using walnuts and use with pasta or flatbread.
• Top yogurt with chopped walnuts and fruit.

Green Tea

• High in antioxidants – particularly EGCG, which is known to reduce redness
• Natural anti inflammatory
• Helps minimise acne

How to add into your diet?

• Infuse your everyday oatmeal – steep a green tea bag in boiling water, then mix your favourite instant oats in it and prepare as you normally would.
• Add to a protein shake – after a workout add green tea powder, particularly Japanese matcha, to a protein shake.
• Make a Marinade – steep several green tea bags in hot water, then thicken the liquid with a touch of honey, salt, and pepper.
• Greek yogurt is healthy on its own, but a scoop of green tea powder makes it an all-star breakfast option packed with protein and antioxidants.

Dark Chocolate

• Dark chocolate helps reduce dark spots and pigmentation and keeps skin glowing and healthy.
• Works to bring back skin moisture and keeps it locked in.
• Improves collagen content and boosts circulation.
• Helps delay the appearance of fine lines and wrinkles

How to add into your diet?

• Grate over your morning oatmeal – Just a few shards of dark, nearly unsweetened chocolate can really liven up your morning oatmeal!
• Garnish a fruit plate with chocolate curls – Just fruit, with a little dark chocolate alongside, makes an elegant and healthy end to a meal.
• Mix into ice cream – add some chunks of dark chocolate to make it just a little more decadent.
• Eat it straight – Just a little nip of a chocolate bar can wake you up in the middle of the day, without the full caffeine of a cup of coffee.
• Add into your morning baked goods – We love healthy, whole grain muffins with fruit and nuts for breakfast. Liven them up with a little dark chocolate too.

Sunflower Seeds

• Full of vitamin E – effective at reducing UV damage in skin.
• Rich in fatty acids which help in the formation of collagen production.
• Anti inflammatory – helping skin conditions such as eczema and acne.
• Helps give the skin a natural glow – due to its high magnesium content.

How to add into your diet?

• Sunflower powder or flour can be added in cakes, muffins and bread batters. T
• Add to any main course dish such as chicken curry or mixed vegetables
• Sprinkle over healthy salads and pastas to add that extra flavour and nutrients

Just ideas…

I hope these ideas are helpful and may have inspired you.  WE all know there are so many things to add into your diet to help skin, such as oily fish is a big one that I have not mentioned.  Similar benefits to walnuts.

This is a massive topic, but I just wanted to cover a few things here.  Please share any exciting recipes you do…

With love

Louisa xx