“Green tea contains compounds called catechins which reduce irritation, redness, and swelling. It has many benefits when applied straight to the skin, it’s often used to treat acne and for unclogging pores.”
hen we think about radiant and healthy skin, we’re more likely to name our favourite mud masks and moisturisers or pricey serums and night creams, but some of the best ingredients for healthy complexion could be sitting in your kitchen. Nutrition coach and personal trainer Devinder Bains explains how what you eat and drink could be the secret to glowing skin that’s full of life…
This tasty super fruit is packed with polyphenol antioxidants that are essential for healthy skin. As well as fighting free radicals, polyphenols regulate the skin’s blood flow, giving it that rosy, fresh look. Pomegranates also provide an excellent source of Vitamin C and further antioxidants such as flavonoids which help the skin combat problems such as wrinkles, blemishes and inflammation. Eat one pomegranate a day or drink a couple of glasses of sugar-free juice to help your skin build a protective barrier against
the elements, or if you prefer, it can be applied directly to the skin as a moisturiser.
Pomegranates can also help reduce the risk of cancer, they boost heart health and help
increase immune and memory function, as well as helping with improved blood flow to
the whole body. Studies have also shown that pomegranate can ease the annoying
symptoms that come with menopause.
Whether you choose sunflower, pumpkin or chia – seeds are a powerhouse of goodness for the skin. Pumpkin seeds are a skin superfood because they’re so abundant in zinc – a mineral and antioxidant that helps to regulate skin oil glands and wound healing, with low zinc levels being linked with acne. Chia seeds are high in Omega-3 fatty acids – which are the building blocks of healthy skin cells. These fatty acids, as well as cholesterol are found naturally in the skin barrier and help strengthen it, this skin barrier protects against environmental damage, keeps out dirt, and debris and locks in moisture. Sunflower seeds like their counterparts are loaded with vitamin E and are high in essential fatty acids. As well as being ingested, sunflower and chia seed oils work a treat when applied directly to the skin, especially to moisturise parched lips and heels.
As well as one of the tastiest foods on the planet, the avocado ticks all the boxes when it comes to what you need for healthy skin because it’s rich in healthy fats (helps keep the skin moisturised and springy) vitamin C (collagen make-up and reduces dry skin), and vitamin E – which has been linked to reducing the affects of photodamage – the damage caused to skin from sun exposure, which can lead to inflammation and even skin cancers. In fact studies have shown that foods that contain both vitamin C and vitamin E – are even better at protecting against skin cancer. Half an avocado, provides about 17% of the daily required vitamin E and 10% of vitamin C, they’re also great sources of potassium (14%), folate (20%) and Vitamin K (26%) – which is needed for wound healing.
4. Bell Peppers
Vitamin C is essential for making the protein collagen, which provides the foundation for your skin, and there’s no better or easier way to get vitamin C than to fill your diet with bell peppers. Increase red ones in particular which are most abundant in Vitamin C, which acts an antioxidant to fight free radicals which not only damages collagen but also elastin, which gives your skin elasticity. Studies have also shown that vitamin C can also reduce the onset of wrinkles. Bell peppers are also high in beta carotene, which your body converts into vitamin A to speed up healing, prevent breakouts, keep the skin hydrated and support the skin’s immune system. Vitamin A helps maintain a healthy dermis and epidermis – the top two layers of the skin.
Women's sunglasses by Joe
Women's clutch by Joe
5. Green Tea
The healthy skin goals you can achieve with this cuppa are incredible. Green tea contains compounds called catechins which reduce irritation, redness, and swelling, one catechin in particular: EGCG – helps protect the skin against DNA damage from UV radiation and in turn protects against skin cancer. One study found that drinking green tea daily could reduce redness from sun exposure by up to 25%, it also improved the moisture, thickness, and elasticity of the skin. And it’s not just for drinking – it has many
benefits when applied straight to the skin, it’s often used to treat acne and for unclogging pores, the polyphenols contained in the tea damage bacterial membranes and fight against infection – reducing bacterial growth that causes acne. Green tea is also high in vitamin B2 which is essential for maintaining collagen levels and the caffeine can help shrink blood vessels around the eyes, perfect for treating puffy eyes and dark circles.
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