Diet is an important factor for achieving vibrant and healthy-looking skin. There are three types of food that are most commonly recommended to help in achieving glowing skin, these are: fatty fish, berries, and avocado. These foods are suggested as they contribute to maintaining the integrity of the skin barrier which ensures hydration and protection of the skin. In addition, it is important to support their function with drinking plenty of water, implementing a proper skin care routine and avoiding excessive consumption of processed food, sugar, and alcohol.
Fatty Fish
Fatty fish is an excellent source of omega-3 fatty acids, which are healthy fats that can support the skin’s hydration, support a reduction of inflammation and can benefit overall skin health for a more youthful appearance. Examples of fatty fish are salmon, mackerel, and sardines. Omega-3 fatty acids can help to maintain the skin’s natural moisture barrier by supporting the production of healthy lipid components found in the outermost layer of the skin, such as ceramides, cholesterol, and fatty acids.
In turn, these strengthen the skin’s protective barrier and can reduce loss of moisture from the skin into the environment. It has also been shown that omega-3 fatty acids may be able to increase the skin’s ability to hold onto water molecules, further increasing skins hydration and ultimately contributing to smooth and glowing skin. Omega-3 fatty acids also possess anti-inflammatory properties which can help alleviate redness, swelling and irritation, leading to a more even-toned complexion.
Berries
Berries, such as blueberries, strawberries and raspberries are rich in antioxidants, including vitamin C and E, which can protect against free radicals, and could therefore support a reduction of collagen breakdown. Vitamin C and E can protect the skin from free radicals by scavenging and neutralising them, preventing oxidative stress and premature aging. Vitamin C is an essential requirement for the creation of collagen within the skin, as it facilitates key enzymes involved in its production and strengthens collagen fibres — supporting the skin’s structural integrity and increasing elasticity.