Our diet plays a vital role in nourishing our skin and giving a glow that makes us look and feel healthy. Obviously, your skincare routine is an important component of good skin, but it’s not a complete solution.
Diet is often overlooked, or seen as a secondary importance to achieve a lovely radiant complexion. With the help of our Beauty and Vitality scientists, we’ve previously covered the worst foods for your skin, so now read on to learn about the best antioxidant rich foods for skin.
1. Berries: Nature's Sweet Antioxidants
Berries, including blueberries, strawberries, raspberries, and blackberries, are treasure troves of antioxidants, such as vitamin C and flavonoids. These compounds counteract the damage caused by free radicals, reducing skin ageing and promoting a healthy, vibrant complexion. Incorporate a variety of fresh, whole berries into your diet to harness their skin-protective benefits.
2. Green Leafy Vegetables: The Skin's Superfood
Our favourite antioxidant rich foods for good skin are fresh, green leafy vegetables. The best leafy veggies include:
- Spinach
- Kale
- Romanesco
These vegetables are packed with vitamins, minerals, and antioxidants, notably beta-carotene and lutein, which are known for their skin-rejuvenating properties. The nutrients in these antioxidant rich foods help protect the skin from sun damage and environmental pollutants, aiding in skin repair and renewal. Make greens a staple in your meals for a radiant, healthy skin barrier.
3. Nuts and Seeds: The Essential Fatty Acids Boost
Unroasted nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are excellent sources of essential fatty acids, vitamin E, and selenium. These antioxidant rich foods for good skin are essential. Their skin-loving nutrients help to maintain skin's moisture, elasticity, and protect against oxidative stress, contributing to a smoother, more youthful appearance.
If you’re currently going through the menopause, we recommend increasing your intake of nuts and healthy seeds. Pair good nutrition with our menopause skincare set to take care of your gut and glow from the inside out.
4. Whole Grains: Fibre-filled Skin Detoxifiers
Whole grains like brown rice, quinoa, and oats are rich in fibre, antioxidants, and B vitamins, supporting gentle detoxification and reducing inflammation. Their low glycaemic index helps stabilise blood sugar levels, preventing the collagen damage associated with sugar spikes, thus maintaining the skin's firmness and reducing the risk of premature ageing.
5. Fatty Fish: Omega-3 Filled Glow Givers
Salmon, mackerel, and sardines are abundant in omega-3 fatty acids, which are essential for maintaining the health of skin cells. Omega-3s strengthen cell membranes, ensuring they remain flexible and hydrated. This results in plump, moist skin that radiates health from within. Incorporating fish into your diet a few times a week can significantly enhance your skin's health and appearance.
Embrace Skincare from the Inside Out
Adopting a diet rich in these antioxidant-packed, real foods provides your skin with the nutrients it needs to thrive, naturally. Beyond the aesthetic benefits, this approach promotes overall health and wellbeing, reflecting the beauty of what it means to nourish the body mindfully. Incorporating all of the nutrients you need will also support you if you’re going through perimenopausal or menopausal symptoms as you will help restore your gut microbiome.
To make sure that you’re absorbing the right nutrients for a healthy microbiome and ultimately a healthier you, read about the importance of the microbiome, and read about the science behind our radiant skincare sets
