When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our body will show its appreciation through its largest organ: our skin.
The skin is often the first part of our body to show internal trouble and there’s only so much that lotions, creams, masks, and serums can do before we need to take a closer look at what’s going on.
Spring has sprung which means it’s the perfect time for an internal cleanse. Add more of these foods to your body to age agelessly and to glow from the inside out.
1. Watercress
The health benefits of watercress don’t disappoint! This nutrient-dense hydrating leafy green is a great source of:
- calcium
- potassium
- manganese
- phosphorus
- vitamins A, C, K, B-1, and B-2
Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals. to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.
Tip: Add a handful of this flavorful green to your salad today for glowing skin and overall improved health.
2. Red Capsicum
Red capsicums are loaded with antioxidants. In addition to their high content of vitamin high content of vitamin C — which is good for collagen production — red bell peppers contain powerful antioxidants called carotenoids.
Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins.
Tip: Slice capsicums and dip them in hummus as a snack, add them into a raw salad, or cook them up in a stir-fry.
3. Paw Paw
It’s the season for. This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. These include:
- vitamins A, C, K, and E
- calcium
- potassium
- magnesium
- phosphorus
- B vitamins
The wide range of antioxidants in paw paw helps to fight free radical damage and may delay signs of ageing. Paw paw also contains an enzyme called papain, which provides additional anti-aging benefits by working as one of nature’s best anti-inflammatory agents. It’s also found in many exfoliating products.
So yes, eating paw paw or papaya (or using products containing papain) may help your body shed dead skin cells, leaving you with glowing, vibrant skin!
Tip: Drizzle fresh lime juice over a big plate of paw paw as part of your breakfast or make a paw paw mask at home for your next night in!
4. Blueberries
Blueberries are rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.
These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.
Tip: Throw this delicious, low-sugar fruit into a morning smoothie or fruit bowl, and let it provide a beautifying punch!
5. Broccoli
Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:
- vitamins C and K
- a variety of antioxidants
- fiber
- folate
- lutein
- calcium
Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.
Tip: You can eat broccoli raw for a quick snack, but if you have the time, gently steam before eating and add mustard seeds to activate it. From charred bites to pesto sauces, cooking broccoli actually helps release more health benefits for your body.
PS. – The nutrient lutein, has been linked to the preservation of the brain’s memory function, as well as vitamin K and calcium (which are essential for bone health and the prevention of osteoporosis).
6. Spinach
Spinach is super hydrating and packed with antioxidants that help to oxygenate and replenish the entire body. It’s also rich in:
- vitamins A, C, E, and K
- magnesium
- plant-based heme iron
- lutein
This versatile leafy green’s high vitamin C content enhances collagen production to keep skin firm and smooth. But that’s not all. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells.
Tip: Add handfuls of spinach to a smoothie, salad, or sauté and use underneath your breaky eggs.
7. Nuts
Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even contain anti-inflammatory omega-3 fatty acids that may help:
- strengthen skin cell membranes
- protect against sun damage
- give skin a beautiful glow by preserving its natural oil barrier
Tip: Sprinkle a mix of nuts on top of your salads, or eat a handful as a snack. Don’t remove the skin, either, as studies show that 50 percent or more of the antioxidants are lost without the skin.
8. Avocado
Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients that may prevent the negative effects of aging including:
- vitamins K, C, E, and A
- B vitamins
- potassium
The high content of vitamin A in avocados can help us shed dead skin cells, leaving us with gorgeous, glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.
Tip: Throw some avocado into a salad, smoothie, or just eat it with a spoon. Just when you thought you’ve tried all the ways to eat an avocado, You can also try it topically as an incredible moisturizing mask to fight inflammation, reduce redness, and help prevent wrinkles!
9. Sweet Potato
The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.
This delicious root vegetable is also a great source of vitamins C and E — both of which may protect our skin from harmful free radicals and keep our complexion radiant.
Tip: Sweet potato is so versatile, roast it, mash it, light fry it. Use it as an alternative for bread in a cooked breakfast, add different flavours when roasting (try cinnamon, Moroccan or maple syrup), add it to soups curries or load it up!
10. Pomegranate
Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.
These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of aging.
Tip: Sprinkle these sweet little jewels onto a baby spinach walnut salad for an anti-ageing treat!
You are what you eat – so choose wisely.
