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Foods for glowing skin



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.

A microscopic image of plant tissue showing cell walls stained in blue and purple.



Avocado
Avocado a offers a great dose of monosaturated fats and antioxidant properties. The key monosaturated fat that avocado provides is oleic acid, which can support the skin’s natural lipid barrier and therefore reduce water loss for smooth, plump, glowing skin. Similar to berries, avocado is also rich in vitamin E which helps

scavenge and neutralise free radicals caused by environmental stressors such as pollution and UV radiation, to protect the skin and even skin tone. In addition, avocado contains carotenoids, specifically lutein and zeaxanthin, which reinforce avocado’s overall antioxidant properties escalating the protection provided for the skin and maximising a glowing appearance.

“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. ”

What not to eat

While including these foods into your diet will increase your opportunity for glowing skin, it is also important to restrict the consumption of processed foods, sugar, and alcohol. Processed foods are low in vitamins, minerals and antioxidants and they can also sometimes contain high levels of unhealthy fats which can contribute to inflammation within the skin, resulting in an increase in moisture loss and uneven skin tone, ultimately subtracting from a glowing appearance. Over consumption of sugar can lead to an

increase in the process of glycation where excess sugar binds to proteins in the body and results in advanced glycation end products (AGEs), which can contribute to premature aging in the form of wrinkles and fine lines, comprising youthful and glowing skin. Alcohol can have a dehydrating effect on the body and can cause dullness and fine lines to be enhanced. Alcohol can also dilate blood vessels in the skin contributing to redness, further compromising glowing skin. 

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