11 superfoods to eat for a glowing complexion

October 17, 2018

If your skin looks dull, tired or lacklustre, it might be in need of some serious all-natural nourishment. Eat your way to a glowing blemish-free complexion with these skin-saving superfoods.

  1. Kale: Great skin starts with good health and wholesome eating habits. If you’re stressed out, burning the candle at both ends, or you’ve fallen off the healthy eating bandwagon, chances are it will show up on your face. If your skin looks dull, tired, or lacklustre, it might be in need of some serious all-natural nourishment. Eat your way to a glowing, blemish-free complexion with these skin-saving superfoods.
  2. Grapeseed: With high levels of antioxidants and potent anti-inflammatory properties, grapeseed oil is an essential ingredient when it comes to acne protection. Particularly beneficial for those with oily skin, the astringent qualities of grapeseed oil help to tighten and reduce the size of pores, therefore minimising clogging that causes pimples. It is also a good source of linoleic acid, which helps to lighten dark under-eye circles.​​​​​​​
  3. Pomegranate: A sweet and juicy nutrition explosion, pomegranates are an excellent source of vitamins and minerals. Their high levels of antioxidants help to reduce acne-causing inflammation. They are packed with ellagic acid, which promotes collagen production and keeps skin supple and firm.​​​​​​​
  4. Avocado: These deliciously creamy fruits are one of the best gifts you can give to your skin. They are a potent source of antioxidant carotenoids, including alpha carotene, beta carotene, beta cryptoxanthin, zeaxanthin and lutein, which protect against free-radical damage that leads to fine lines, wrinkles and other visible signs of ageing. But the real nutritional hero of avocado is its high oleic acid content. This monounsaturated fatty acid promotes moisture retention in the epidermal layer of your skin, helping to keep it soft and hydrated. It also assists in the regeneration of damaged skin cells and reduces facial redness and irritation.​​​​​​​
  5. Acai berries: This antioxidant powerhouse isn’t just great in smoothies. Much like blueberries, acai berries are packed with vitamins, nutrients and essential fatty acids, which help to support the structure and firmness of skin, and maintain and improve complexion. Acai is a good source of vitamin C, which helps to protect and strengthen skin, and may be useful in treating skin disorders such as psoriasis and eczema. Acai berries also contain some vitamin E, which improves elasticity and moisture.​​​​​​​
  6. Kakadu plum: This native Northern Territory superfruit is rich in folates and is the richest known plant source of vitamin C. Its potent antioxidant properties moisturise and protect skin from free-radical damage, and also promotes even complexion and brighter skin tone.​​​​​​​
  7. Rosehip: This skin-loving superfood is bursting with omegas 3, 6 and 9, essential fatty acids (EFAs) that are essential when it comes to regenerating skin cells and repairing damaged tissue. They also provide hydration for dry, sun-damaged skin and help to improve the appearance of burns, scars, wrinkles and stretch marks. Our body cannot produce EFAs itself, so it is vital to ensure you are getting adequate amounts through nutrition.​​​​​​​
  8. Goji berries: Goji berries contain 11 of the 22 essential dietary trace minerals, including calcium, potassium, iron, zinc and selenium. The complexion fighters help protect against free-radical damage and encourage the production of collagen and elastin, which keep skin feeling taut and elastic. They are also rich in carotenoids, which protect against sun damage and help give skin that healthy, natural glow.​​​​​​​
  9. Parsley: This aromatic herb boasts one of the highest rates of antioxidant activities. Parsley’s polyphenolic flavonoids help to protect skin from free radical damage, which has been identified as the primary cause of ageing. It is also packed with vitamin B and is one of the richest plant sources of vitamin K, which helps to repair damaged skin tissue. It is also a source of vitamin E, which is important for maintaining skin’s elasticity.​​​​​​​
  10. Spirulina: Spirulina is a natural algae that is high in protein and nutrients. It is rich in B vitamins, vitamin A, vitamin E, calcium, iron and phosphorus, all of which promote tone and enhance skin’s youthful glow. Spirulina also contains tyrosine, vitamin E – or tocopherol – and selenium, all of which are known for their anti-ageing benefits.​​​​​​​
  11. Cranberries: Now there are even more reasons to increase your cranberry juice intake. These little red berries are packed with antioxidants, vitamin E and essential fatty acids, which help to keep it looking youthful, fresh and radiant. Cranberries contain a unique ratio of omegas 3, 6 and 9, making the oil easier for skin to absorb. This moisturising power is also said to be perfect for ageing, rough, dry, and scaly skin.

Lead image: Markus Winkler on Unsplash

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