The great skin diet

Supple, healthy skin is the holy grail of natural beauty. Optimum nutrition is essential in encouraging firm, glowing skin free of blemishes. Protein is a cardinal source of vitamin A, which helps prevent dull skin and eruptions. A wide range of fresh, raw fruit and vegetables (including plenty of red, yellow and orange produce) should provide enough vitamin E and beta-carotene. Avocado is a good source of vitamins and protein.

Skin diet:

Fish: the fatty acids found naturally in most fish are an essential part of a diet designed to promote good skin. Flaxseeds, ground and mixed into cereals or porridge, are another excellent source of the Omega-3 fatty acids and a good option for those who don’t eat fish. Vitamin E is also helpful and while you can take supplements, a daily dose of nuts, in particular hazelnuts and almonds, is an excellent option. Vitamin A is the other nutrient closely associated with skin health. While carrots are closely linked with vitamin A, including lots of dark leafy vegetables in your diet is the best way to ensure an adequate intake. Sweet potatoes are another good source of vitamin A. Ensuring high levels of the B vitamins will help keep skin clear and lower stress levels at the same time. As with general health, vitamin C plays a role in keeping skin healthy.

Skin foods:

Omega-3 fatty acids: Oily fish, including herring, mackeral, salmon and tuna; flaxseeds/linseeds; sunflower seeds; evening primrose oil

Vitamin A: Orange vegetables, especially carrots, sweet potato and pumpkin; liver; egg yolks; asparagus; brussel sprouts; parsley; stone fruits; kale; spinach; broccoli.

Vitamin E: Soybeans; wheatgerm; walnuts; almonds; uncooked green peas; egg yolks;

Vitamin C: Citrus fruits; berries; tomatoes; red and green capsicum; broccoli; rosehips.

B vitamins: Lean meat; dairy; mushrooms; nuts and seeds.

Supplements:

The three supplements that best improve skin condition are silica, zinc and selenium. While vitamin A is often recommended it can be highly toxic and should not be taken without advice from a doctor, health practitioner or pharmacist.

 

 

Photography: Sam McAdam. Hair & make-up: Tira Jaye.