Fatty fish like salmon, herring, and mackerel, are great sources of omega-3 fatty acids. Omega-3s are essential for maintaining healthy skin! They keep skin hydrated and reduce inflammation, which is a common contributor to skin flare-ups, psoriasis, and acne. Omega-3s also protect against sun damage, which is a leading cause of wrinkles and premature signs of aging. Fish is also a good source of zinc and vitamin E, a mineral and an antioxidant which protect your skin from free radicals, and contribute to the generation of new skin cells. Eating fatty fish at least twice a week can provide your body with the necessary omega-3s for healthy skin. Not a fan of fish? That’s okay! Incorporating fish oil supplements into your diet can also help to deliver some of these benefits and powerful agents.
Avocado is a rich source of good fats, vitamin E, and vitamin C. A good dose of healthy fats are critical to maintaining the elasticity levels in your skin, and to keeping your skin supple. These nutrients are essential for healthy skin as they help to keep it supple and hydrated. Vitamins E and C, in particular, are powerful antioxidants that help to protect your skin from damage caused by free radicals. Vitamin C is critical in building collagen, which keeps your skin supple and taught. Collagen levels deplete with age, so folding a collagen-building source into your diet - such as vitamin C – offers a great bonus. So go forth and order that avocado toast the next time you’re brunching!
Leafy greens such as spinach, kale, and broccoli, are rich in zinc, and vitamins A, C, and K. These vitamins are essential for healthy skin as they help to promote cell turnover, which keeps your skin looking youthful. It’s like nature’s version of retinol! Like avocados, the vitamin C found in green vegetables also helps with collagen-building and protecting your skin from damage caused by free radicals. Other green veggies like zucchini, and collard greens, also contain a carotenoid called lutein. Lutein helps to protect your skin from oxidative damage, which, over time, can result in dry and wrinkle-prone skin. You can get creative with your leafy greens. Whether you prefer salads, soups, or smoothies, incorporating these into your diet will help nourish your skin.
Berries can do a lot more for our us than just taste good! Strawberries, blueberries, blackberries, and raspberries are rich in antioxidants that naturally fight potential skin damage from external pollutants and sun damage. By keeping free-radical damage at bay, antioxidants act like little bodyguards for your skin cells and prevent premature ageing. Further, most berries contain vitamins A and C, which are essential nutrients for promoting collagen and keeping your skin youthful. Most berries are also anti-inflammatory, and can help reduce inflammation related breakouts such as acne and topical rashes. Looking for ways to add berries into your daily diet? Aside from making great snacks on their own, berries are perfect additions to parfaits, oatmeal, and smoothies.
Nuts and Seeds
Nuts and seeds such as almonds, cashews, walnuts, pumpkin seeds and sunflower seeds are good sources of fatty acids, copper, zinc, and vitamins A, C, and E – all essential ingredients for healthy skin. The combination of these powerful ingredients keep fine lines at bay, and keep the skin hydrated to defend against scarring. Like berries, nuts and seeds make a great mid-day snack on their own, but you can use them as a garnish in your smoothie bowls, mix them into your overnight oats, or sprinkle them on your meals for an added crunch and taste-booster.