super-foods-for-skin

The health of your skin is very much dependent on the nutrients it receives and feeding your skin from within is one of the most effective beauty ‘treatments’ you can do!

A healthy, balanced diet based on whole, unprocessed foods including a variety of fruits and vegetables, whole-grains, nuts and seeds, beans, eggs and fish (especially oily fish), is the essential basis for healthy glowing skin (and health!).

If you can include the following super foods for your skin as a regular part of your diet as well, you will give your skin an extra boost of skin-feeding nutrients.

Chia Seeds

Chia seeds originate from South America, where ancient armies used them as ‘marching food’ due to their amazing energy content. They are one of the best plant sources of Omega-3 essential fats, which help skin cells to retain moisture and fluidity. Chia seeds are also a great source of anti-ageing and protective antioxidants and are rich in minerals including zinc, needed for skin healing and helpful for acne sufferers.

 

chia
Super-Food Chia Oats (1 serving)

1 tbsp Chia seeds
3-4 tbsp oats
½ cup almond milk (or other milk of choice)
1 tbsp goji berries (optional)
½ grated apple 1 tbsp chopped nuts (almonds, walnuts, Brazil nuts)
Fresh berries
Add first 4 ingredients to a bowl, mix and leave to soak overnight in the fridge. Add remaining ingredients in the morning. Can be kept 2-3 days in fridge.

Pomegranates

Pomegranates contain punicalagins, an extremely powerful antioxidant. It is present both in the skin and the juice of the pomegranate and has strong antioxidant and anti-inflammatory effects. Pomegranates are an excellent source of vitamin C, which is needed for healthy collagen formation – collagen gives the skin structure and elasticity. They also provide essential skin vitamins A and E.

All Beauty & Go drinks contain powerful MacroAntioxidants sourced from pomegranate peel and the Skin Revive drink contains pomegranate juice too.pomegranates

 

Berries

berriesBlueberries, raspberries, blackberries and strawberries are high flavonoids, a type of antioxidant that protects the skin against free radical damage and aging. Berries are also an excellent source of vitamin C (1 cup provides more than 100% RDA), for collagen formation. Vitamin C is also an antioxidant itself, protecting cells from free radical damage.

Super Berries  

Acai Berries – have an exceptionally high antioxidant content. They are also a great source of vitamin E, one of the most important skin nutrients.

Goji Berries – these nutrient dense dried berries are high in vitamin C, vitamin E, vitamin A, B vitamins, iron and amino acids.

Ideally include at least one serving of fresh berries every day, plus some super-berries as an optional extra. Beauty & Go Skin Revive also contains raspberry, helping you on your way.

Avocadoes

avocadoesAn excellent source of vitamin E, which helps skin retain moisture and aids skin healing. Vitamin E is also an antioxidant so protects skin from the ageing effects of free radicals. Vitamin E may also help protect against sun damage and reduce inflammation in the skin, which is involved in acne, eczema and skin rashes. The healthy monounsaturated fats present in avocadoes also act as a natural moisturizer and softener for skin.

Include avocadoes at 2-3 times per week. Mashed avocado on rye toast, with toasted sunflower seeds makes a delicious, skin-feeding lunch. 

 

Super-Food Avocado & Chocolate Mousse

1 avocado
1 ripe banana
2 tbsp raw cacao powder
1 tbsp Chia Seeds
4 medjool dates
A pinch of pink salt ½ tsp cinnamon (optional)
Simply blend everything together. Add water to thin if necessary.

chocolate-mousse

 

Orange vegetables

orange-vegetables

Vegetables such as carrots, squash, pumpkin and sweet potatoes contain particularly high levels of beta-carotene and other carotenoids, which give them their lovely colour. Beta-carotene is converted in the body to ‘skin hero’ vitamin A, an essential nutrient for skin integrity – meaning skin that is firm, resists damage and can heal quickly. Beta-carotene itself also helps to prevent the free radical damage that can result in ageing, as it has antioxidant effects. Orange veg also provide vitamin C for healthy collagen formation, Vitamin E and a host of protective plant compounds. Just 100g of sweet potatoes provide the RDA for Vitamin A.

Roast cubes of squash and sweet potato as a side dish for your dinner and make extra to add to your salad the next day. Sweet potatoes also make delicious mash and healthy wedges.

Turmeric

turmericTurmeric contains a substance called curcumin, which has potent anti-inflammatory and antioxidant properties. Its anti-inflammatory effects are beneficial for calming any skin irritation such as acne flare-ups. In India it is traditionally used as a facemask, mixed with honey, which has anti-bacterial effects, so the combination is great for spots. Turmeric also helps protect skin against ageing, as it not only acts as an antioxidant itself, but also boosts the activity of the body’s own antioxidant enzymes, so its actions against free radicals are two-fold. Turmeric also supports liver detoxification enzymes, which as we saw in my previous post has cleansing benefits for both the skin and the body as a whole. 

Add turmeric powder to vegetable and lentil curries, soups, stews and even smoothies! Fresh turmeric root makes a fantastic energizing tea. 

Turmeric Facemask
Mix 1 tsp turmeric1 tsp honey, 1 tsp live natural yoghurt.
Leave for 20 mins and rinse with warm water.

Baobab

baobabAfrica’s best kept secret – until now! Baobab powder comes from the pod-like fruit of the baobab tree. It is one of the richest known sources of vitamin C, containing six times more than oranges, making it great for supporting healthy collagen formation. It has also been shown to be an excellent hydrator and to have very high levels of antioxidants. Baobab has prebiotic effects, which means that it stimulates the growth of the good bacteria in your gut – this has been associated with a host of health benefits including regulating the immune system and inflammation (which as discussed benefits acne and eczema sufferers) and improving overall health and vitality.

 

 

Beauty & Go Vitality contains Baobab, so add these to your skin care regime to get your dose of this nutrient dense food.

skin vitality