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