Foods for healthy skin + recipes

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  1. Omega 3 fatty acids
    They are anti-inflammatory and will work to combat acne, redness and other skin irritations.
    Foods to eat:  fatty wild fish, raw nuts and seeds, avocados
    Inspiration: Guacamole , Green avocado smoothie , Oven roasted salmon , Tuna meatballs
  2. Protein
    Collagen and elastin are two critical proteins for skin that offer support and elasticity. Plus, proteins are responsible for building and repairing of tissues.
    Foods to eat: nuts, seeds, eggs, whole grains, legumes and yoghurt
    Inspiration: Red beet quiche , Carrot cake baked oats
  3. Sulfur
    It helps make up collagen, which keeps skin soft and supple and also contributes to skin elasticity.
    Foods to eat: onions, garlic, Brussels sprouts, kale, broccoli, cauliflower
    Inspiration: Trout with broccoli and pesto
  4. Selenium
    this antioxidant helps to provide the skin with a constant layer of moisture by contributing to the acid mantle of our skin, which helps maintain hydration. Selenium also contributes to tissue elasticity and helps combat free radical damage.  Foods to eat: brazil nuts, sunflower seeds and oysters
    Inspiration: Granola , Green avocado smoothie
  5. Silica
    silica is critical to maintain the strength and health of bones, nails and skin. A deficiency of silica can show up loss of elasticity as well as slow wound healing time. Foods to eat: bananas, cucumber, oats and potatoes
    Inspiration: Walnut banana bread , Banana muffins
  6. Vitamin C
    vitamin C offers a powerful defence against free radical damage, especially that caused by sun damage. Vitamin C is also necessary for the production of collagen, which keeps skin firm and elastic. This specific nutrient has also been proven to reduce dark spots (hyperpigmentation). Plus, the anti-inflammatory properties of vitamin C can also help combat acne and rosacea and dermatitis.
    Foods to eat: red bell peppers, broccoli, berries, leafy greens, citrus fruits
    Inspiration: Berry smoothie bowl , Grapefruit marmalade , Fat burning green smoothie
  7. Zinc:
    zinc can help regulate overactive oil glands. In fact, low levels of zinc are frequently found in people who suffer from acne.
    Foods to eat: oysters, chickpeas, cashews, yogurt and milk
    Inspiration : Hummus , Chocolate cashew clusters , Greek Yoghurt Banana Bread ‏
  8. Vitamin A
    This ingredient is essential for helping to repair and maintain our skin cells.
    Foods to eat: sweet potato, mango and carrots
    Inspiration: Sweet potato tart with eggplant crust , Stuffed sweet potato with grilled eggplant caviar , Carrot muffins , Carrot cake baked oats , Carrot salad with blood orange
  9. Chocolate!
    cocao holds hydrating nutrients and is loaded with antioxidants , which work to make your skin brighter and clearer. Just make sure that your chocolate has at least 70% cacao
    Inspiration:  Chocolate avocado muffins , Chocolate beetroot muffins , Crunchy chocolate bar , Chocolate peanut butter mousse , Chunky monkey cookies , Vegan choco (no refined sugars!) , Chunky Monkey Granola‏

 Other ways to maintain beautiful skin:

  1. Drink plenty of water!
  2. Opt for natural skin products
    Many skincare products contain harsh chemicals.
  3. Own a plant
    A plant will act as an air filter.
  4. Avoid sugar
    It leads to damaged collagen and elastin, which cause wrinkles.
  5. Sleep
    Your skin repairs itself mostly while you are asleep.
  6. Exercise
    It increases the circulation of oxygen and nutrients and releases toxins through sweat, which leads to clearer, firmer skin.