A health expert has shared what she snacks on to keep her skin plump, luscious and healthy.
Many beauty fans often dream of getting glowing skin, but it takes work. While it's understandable to think that regularly lathering on the latest creams, serums and toners will do the trick - there's actually a lot more to it.
It's easy to forget, but good skincare actually starts from within, as what we eat plays a huge role in its appearance. According to one nutritionist, certain foods should be included in our diet if we want to achieve that dewy, hydrated complexion.
As well as drinking plenty of fluids, Pauline Cox of Wiley's Finest sustainable supplements recommends eating foods full of good fats like fish and anti-oxidant rich fruits like grapes and blueberries. The author of Hungry Woman says that keeping skin firm requires ample hydration with a diet that aids its natural firming proteins like collagen, hyaluronic acid and elastin.
Explaining the science, she said: "Hyaluronic acid, a class of GAG (Glycosaminoglycan), is a substance found naturally in the skin that is responsible for a plump, youthful appearance. It is capable of binding 10000 times its own weight in water, giving hyaluronic acid key properties needed for skin tightness, elasticity and improving aesthetic scores.
"Collagen, elastin and hyaluronic acid together create a matrix that forms healthy, elastic and smooth skin. As we age, hyaluronic acid, collagen and elastin levels decline, so too does the firmness and elasticity of our skin, resulting in increased sagginess and wrinkles."
Many skincare products incorporate these skin firming substances, but Pauline said that we can boost them naturally by eating the right foods. To help keep your skin naturally firm, Pauline has shared what she eats - and she avoids.
Good fats
One of the first things Pauline advises is to up your intake of essential fatty acids - mainly Omega-3. Found in oily fish like salmon, mackerel, sardines, nuts, and seeds, Omega-3s can keep your skin hydrated while also tackling inflammatory conditions like acne.
She said: "Omega-3 essential fatty acids play vitally important roles in skin health; moisturising and nourishing skin, leaving it hydrated, beautifully soft and smooth."
"These amazing beauty fats enhance the skin's natural barrier, sealing in moisture and keeping out damaging toxins. Omega-3 fats are also highly anti-inflammatory, which helps to protect skin against the damaging effects of our inflammatory lifestyles."
Antioxidants
Getting your five a day is known to offer a wealth of physical plusses - and this includes the skin.
According to Pauline, fruit is especially rich in antioxidants, which combat free radicals in the body that accelerate skin ageing. Two that she recommends in particular are grapes and blueberries, which contain a compound called Resveratrol that's been found play a role in repairing DNA.
She explained: Resveratrol is the pigment found in the skin of red grapes and blueberries and is produced by plants in response damage and injury. Research shows that resveratrol supplementation may protect against the production of AGEs and DNA damage."
It's not just fruit that gives an antioxidant boost, as they can also be found in different spices. Pauline also recommends the following antioxidant packed foods that can also slow down premature ageing:
- raspberries
- red cabbage
- blueberries
- beetroot
- spinach
- walnuts
- garlic
- pecans
- cinnamon
- cloves
- allspice
- oregano
Vitamin C
Vitamin C is crucial for boosting collagen levels, as the compound can not be made without it.
Some vitamin C foods Pauline recommends that are also low in sugar include include sauerkraut, sea buckthorn, bell peppers and cauliflower. Vitamin C rich foods that contain more natural sugars like fructose include oranges, pineapple and melon.
What to avoid
Pauline strongly advises against over doing it on the sugar. Known to contribute to weight problems, eating too much sugar can also wreak havoc on the skin.
Pauline concluded: "When we eat foods such as bread, pasta, crackers, biscuits and sweets, they each breakdown into glucose, resulting in a rise in blood sugar. This fuels the body with energy, but if we’re consuming a very diet heavy in sugar and carbohydrates, and not exercising much, the rise in blood sugar can damage the body tissues and result in premature ageing."
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