While many Australians spend a small fortune on expensive skincare regimes each year, there are many foods that can leave you with healthy, glowing skin as well.
From fatty fish and walnuts to kale and rosemary, these are the 15 best foods to eat for a youthful complexion.
While many Australians spend a small fortune on expensive skincare regimes each year, there are many foods that can leave you with healthy, glowing skin as well
Fatty fish, such as mackerel, salmon and herring, are rich in omega-3 fatty acids, which are known for their skin-healing qualities.
Those deficient in omega-3s may suffer from dry skin as these fatty acids contribute to well-moisturised skin.
Avocados are filled with a variety of healthy fats that help to moisturise skin.
Eating avocado is one way to get this benefit, but applying the avocado directly to your face can also contribute to this.
Avocado also contains vitamins C and E, which fight free radicals and stimulate the production of collagen and elastin, the sworn enemies of wrinkles.
Olive oil has been on the rise in popularity as a skin care item, with some people going so far as to replace all of their other skin care products with it.
Whether you take it to that extreme or not, no one can deny that olive oil has some major benefits for your skin.
Rich in vitamins A, D, K, and E, it also contains antioxidants and even bacteria-fighting properties.
As the icing on the cake, olive oil contains squalene, which is powerfully hydrating.
Tomatoes contain the chemical lycopene which is what gives tomatoes their red colour, but it also is actually very good for the skin.
Lycopene can protect the skin from free radicals and damage done by environmental factors.
Dark chocolate is rich in antioxidants, as well as minerals like iron, copper, and fibre as long as it has a high cocoa content.
Cocoa itself contains flavanols, which can hydrate the skin and help protect against damaging environmental factors.
Unfortunately this doesn’t mean a daily chocolate binge still isn’t a good idea as most dark chocolate still has a fair bit of sugar in it, which isn’t ideal for skin.
Olive oil has been on the rise in popularity as a skin care item, with some people going so far as to replace all of their other skin care products with it
What are the main causes of ageing?
Loss of collagen
Collagen is actually a protein that your body produces naturally, but that production slows down as you get older. This is a problem because collagen promotes skin elasticity, which is correlated with smoother, tighter, more moisturised skin. Low levels of collagen can cause the appearance of fine lines and sagging skin, along with dryness.
Chemicals in the air. Damage from the sun. Harsh weather conditions. These are all factors that can cause or contribute to signs of ageing in the skin. Especially if these factors are not counteracted by diet or skin care, the environment can have a huge impact on the appearance of your skin.
Stress is generally bad for the skin when it comes to ageing. Considering the many stresses we face on a daily basis (which, arguably, increase with age), it’s no wonder our skin reacts accordingly.
Unfortunately, one thing that impacts your skin ageing is your genetics, meaning that your very DNA could be working for or against you when it comes to your skin showing signs of ageing.
Walnuts are another food that contain omega-3s, which we know is great for the skin.
They also have healthy fats that help with moisturising and protect from damaging environmental factors.
You can snack on them plain, throw them in a salad, or add them to a baked good.
Kale is nutrient-dense and very versatile superfood that benefits your entire body, including your skin.
Vitamin C helps you make collagen, which keeps skin smooth and plump, and although many people associate vitamin C with citrus, kale is actually packed with it.
Copper, another collagen producer found in kale, brings antioxidant properties to the table, too.
What are the common signs of ageing?
• Expression lines (frown and forehead lines)
• Deep wrinkles
• Sagging skin
• Oversized pores
• Eye puffiness
• Age spots
Green tea is recognised as a great source of antioxidants, which fight against skin-damaging free radicals.
The catechins in green tea, which is a specific type of polyphenol and a source of antioxidants, are always a positive when it comes to skin health.
The main way that rosemary benefits the skin is from applying it to the skin.
Rosemary helps improve blood circulation and also provides a variety of benefits from its high concentration of antioxidants.
Pumpkin is another food that is great for your skin due to the fact that it is rich in alpha hydroxy acids (AHAs), which helps with cell turnover.
The orange vegetable also contains vitamins A and C for softness and collagen production, and Zinc for help with acne.
Broccoli is an anti-ageing powerhouse, with vitamins A and C, and a strong antioxidant, offering great protection from free radicals.
Capsicum is a good source of vitamins A and C, bringing antioxidant benefits to the skin.
They are also another vegetable that contains lycopene, which gives it its red colour and protects skin from damage done by free radicals.
Soy extracts have been found to increase skin thickness, and increase collagen and elastic fibres which means your face will develop fewer wrinkles.
Soy is fairly easy to find as it can be found in soy milk, soy beans, edamame, soy sauce and tofu.
By now, you’ve probably realised that vitamin A is an important player in the world of skincare and sweet potato is packed with it.
Specifically, sweet potatoes contain beta carotene, which converts to vitamin A in our bodies which keeps skin glowing and youthful-looking.
Sunflower seeds can raise your skin’s health level due to the high counts of Vitamin E.
This promotes youthful-looking skin by providing protection from free radicals, and that protection is taken to the next level with copper, which encourages melanin production.