Q: I have recently noticed changes in my skin in that it is looking dry and dull  so what foods can I eat to maximise my skin health?

A: Skin health is just as important inside as to outside so by trying to incorporate some of these foods into your diet, you will start noticing a change  in your skin which helps slow down the ageing process as well as improving overall elasticity of your skin and make it glow.

Below are my top recommendations:

  1. Dark chocolate: This wonderful food is loaded with nutrients that help with your skin health. It is one of the best sources of anti oxidants on the planet.

Quality dark chocolate is rich in fibre, Iron, Magnesium, Copper, Manganese and a few other minerals. It is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others.

Antioxidants are essential for skin health as they prevent the damage from free radicals which are know to cause inherent DNA damage which contributes to the skin ageing process.

The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration. This does not mean you avoid wearing sunscreen, it is essential to do so as these foods are helping your skin from within.


  1. Kiwi fruit : These fruits are loaded with Vitamin C and anti oxidants.
    Vitamin C has an essential role in skin health in that is helps with collagen synthesis. As we get older, the collagen decreases and so it is essential to incorporate this into your diet.


  1. Walnuts: You don’t need to eat cupfuls of walnuts to enjoy their many benefits: smoother skin, healthy hair, brighter eyes, and strong bones. Get your daily dose of nutrients like omega-3 fatty acids and vitamin E by eating a handful by themselves or throwing some in your salad, pasta, or dessert.


  1. Tomatoes : They are rich in lycopene, a wonderful antiaging antioxidant. The benefit of the lycopene are best absorbed with cooked tomatoes rather than eating them in their raw state. Make sure you include them in your diet to help prevent further free radical damage.


  1. Spinach: This leafy green vegetable is rich in nutrients and antioxidants. Spinach is loaded with lutein, which keeps your eyes healthy and sparkling. Spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids. Trade your lettuce for spinach, or saute spinach for a quick, healthy side to your meal.


  1. Wild Salmon: Wild salmon — not farm-raised — is one of the best food sources for omega-3 fatty acids, which helps keep your skin supple and moisturized. Salmon also has selenium, a mineral that protects the skin from sun exposure. Besides being one of the most potent sources of anti-inflammatory omega-3s, salmon also contains dimethylaminoethanol (DMAE). DMAE promotes healthy skin because it protects the integrity of cell membranes. Strengthening cell membranes guards against their deterioration that causes premature aging. This nutrient also helps to prevent the production of arachidonic acid (AA), an inflammation precursor that leads to wrinkle formation. And that’s not all. DMAE works in conjunction with B vitamins to increases levels of acetylcholine, a neurotransmitter essential for proper muscle functioning that can keep your face looking toned and firm.


  1. Sweet potatoes: This incredibly versatile food contains beta carotene which is in itself a variant of Vitamin A. Beta carotene is essentially a antiaging antioxidant that helps fight the development of wrinkles.


  1. Tumeric: Turmeric isn’t just a game-changer when it comes to protecting against cancer or reducing pain. This Indian spice can also protect your skin. That’s because turmeric’s active antioxidant, curcumin, has shown to be one of the most effective anti-inflammatory and free-radical fighting options out there. Plus, research shows this spice can also be used to lighten dark pigmentation blotches or scars caused by aging, hormone imbalance, or sun exposure by inhibiting an enzyme in the skin that produce pigment.


  1. Kale: This is a fabulous superfood. This cruciferous veggie is loaded with the skin’s favourite anti-aging vitamins A, C, E, and, uniquely, vitamin K.


  1. Brasil nuts: Experts have found that aging—not just lack of sleep—is the primary source of dark circles other than genetics. Over time, skin loses collagen and thins, which makes the veins beneath the eyes more visible. Luckily, all you have to do is grab a single brazil nut. That’s because one brazil nut has over 135 percent of your DV of selenium, a nutrient that can boost the production of collagen. This mineral helps preserve elastin, a protein that keeps your skin smooth and tight, and acts as an antioxidant, stopping free radicals created by UV exposure from damaging cells. They’re also full of vitamin E to keep your skin moisturized and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays.
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